plan entrainement course a pied

Home Entrenamientos Planes entrenamiento 10km 10km 6 sesiones por semana Plan 10km, 6 sesiones, 5 semanas , menos de 33' al 10km, VAM mas 21 km/h (plan 309bis)

Programa 10km 6 sesiones, 5 semanas , menos de 33' al 10km

 

Semana 1

  • Dia 1 : 30' footing + 12x100m a 110% VAM, r = 100m footing + 5' footing
  • Dia 2 : 45' footing
  • Dia 3 : 20' footing + 15x200m a 100% VAM, r = 30'' footing + 5' footing
  • Dia 4 : 40' footing
  • Dia 5 : 20' footing + 20' a 80% vma + 5' footing
  • Dia 6 : 60' footing

 

Semana 2

  • Dia 1 : 20' footing + 10x500m a 90% vma, r = 1' footing + 5' footing
  • Dia 2 : 30' footing
  • Dia 3 : 20' footing + 11x300m a 100% VAM, r = 45'' footing + 5' footing
  • Dia 4 : 45' footing
  • Dia 5 : 20' footing + 3x2000m a 85%, r = 2' footing + 5' footing
  • Dia 6 : 75' footing

 

Semana 3

  • Dia 1 : 30' footing + 15x100m a 110% VAM, r = 100m footing + 5' footing
  • Dia 2  : 30' footing + 15' a 80% VAM, + 3' a 70 % VAM + 8' a 10' a 85% VAM + 5' footing
  • Dia 3  : 45' footing
  • Dia 4  : 20' footing + 7x800m a 90% vma, r = 1'15 footing + 5' footing
  • Dia 5  : 60' footing

 

 

Semana 4

  • Dia 1 : 30' footing + 8 x 200m a 110% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing
  • Dia 3 : 20' footing + 10x400m a 95% vma, r = 1' footing + 5' footing
  • Dia 4 : 45' footing
  • Dia 5 : 20' footing + 7x1000m a 90% vma, r = 2' footing + 5' footing
  • Dia 6 : 45' footing

 

Semana 5

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 8' a 90% VAM + 5' footing
  • Dia 3 : 20' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 4 : Competicion de 10km o 5km