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Home Entrenamientos Planes entrenamiento 10km 10km 6 sesiones por semana Plan 10km, 6 sesiones, 5 semanas, VAM mas 21km/h (plan 309)

Programa 10km, 6 sesiones, 5 semanas, VAM>21km/h (plan 309)

 

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% VMA, r = 30'' footing + 5' footing
  • Dia 4 : 40’ footing
  • Dia 5 : 20’ footing + 20’ a 80% VAM + 5' footing
  • Dia 6 : 60’ footing

 

Semana 2

  • Dia 1 : 20’ footing + 10x500m a 90% VAM, r = 1' footing + 5' footing
  • Dia 2 : 30’ footing
  • Dia 3 : 20' footing + 11x300m a 100% VMA, r = 45'' footing + 5' footing
  • Dia 4 : 45’ footing
  • Dia 5 : 20’ footing + 6x1500m a 85% VAM, r = 4' 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
  • Dia 3 : 20' footing + 30x100m a 100% VAM, r = 17'' footing + 5' footing
  • Dia 4 : 45' footing
  • Dia 5 : 20’ footing + 7x800m a 90% VAM, r =1’15'' footing + 5' footing
  • Dia 6 : 60’ footing

 

 

Semana 4

  • Dia 1 : 30' footing + 8x200m a 110% VAM, r = 150m footing + 5' footing
  • Dia 2 : 30’ footing
  • Dia 3 : 20’ footing + 10x400m a 95% VAM, r = 1' footing + 5' footing
  • Dia 4 : 45' footing
  • Dia 5 : 20’ footing + 7x1000m a 90% VAM, r = 2' footing + 5' footing
  • Dia 6 : 45’ footing

 

Semana 5

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