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Home Entrenamientos Planes entrenamiento maratón Maratón 4 sesiones semana Plan maratón , 4 sesiones, 9 semanas, VAM mas 18km/h (plan 605bis)

Programa  maratón , 4 sesiones, 9 semanas, VAM mas 18km/h (plan 605bis)

Semana1 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 16x20'' a 100% VAM, r = 20'' footing + 5' footing
  • Dia 3 : 60' footing
  • Dia 4 : 45' de footing + 15' a 80% VAM + 5' a 70% VAM + 10' a 85% VAM + 25' de footing

 

Semana 2 :

  • Dia 1 : 45' footing + Cuestas: 10x100m a 100% VAM , r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 12x300m a 95% VAM, r = 1' footing + 5' footing
  • Dia 3 : 1h20 footing
  • Dia 4 : 45' de footing + 20' a 80% VAM + 5' a 70% VAM + 10' a 85% VAM + 20' a 70%

 

Semana 3 :

  • Dia 1 : 1h30 footing
  • Dia 2 : 30' footing + 2x(8x200m) a 100% VAM , r = footing 100m, R = 2'30'' footing + 15' footing
  • Dia 3 : 40' footing + 3x2000m a 85/90% VAM, r = 3' footing + 5' footing
  • Dia 4 : 45' footing + 8km a 80% VAM + 5' a 70% VAM + 6kms a 80% VAM + 15' footing

 

Semana 4 :

  • Dia 1 : 1h45 footing
  • Dia 2 : 30' footing + 3x(5x400m) a 90/95% VAM, r = 50'' footing, R = 2' footing + 5' footing
  • Dia 3 : 1h Footing +10x100m a 100% VAM, r = 100m footing
  • Dia 4 : 1h footing + 10km en aceleracion progresiva de 75 a 85% VAM + 20' de footing

 

Semana 5 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 15x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : Competicion media maraton

 

 

Semana 6 :

  • Dia 1 : 60' footing
  • Dia 2 : 30' footing + 3x(10x20'') a 100% VAM, r = 20'' footing, R = 3' footing + 15' footing
  • Dia 3 : 1h45 footing
  • Dia 4 : 45' footing + 30' a 80% VAM + 8' a 70% VAM+ 12' a 85 % VAM + 4' a 70% VAM + 18' a 80%

 

Semana 7 :

  • Dia 1 : 30' footing + 24x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 4km a 85% + 4' footing + 2km a 90% VAM + 3' footing + 8x200m a 100% VAM, r = 35'' footing + 5' footing
  • Dia 3 : 60' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 4 : 45' footing + 3x15' a 80% VAM, r = 4' a 70% + 15' footing

 

Semana 8 : 

  • Dia 1 : 45 4 footing
  • Dia 2 : 30' footing + 4x2000m a 85% VAM, r = 3' footing + 5' footing
  • Dia 3 : 30' footing
  • Dia 4 : 70' footing + 15' a 80% VAM + 20' footing

 

Semana 9 :

  • Dia 1 : 40' footing
  • Dia 2 : 20' footing + 10' a 80% VAM + 10' footing
  • Dia 3 :  Competicion maratón