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Home Entrenamientos Planes entrenamiento maratón Maratón 4 sesiones semana Plan maratón , 4 sesiones, 9 semanas, VAM menos 18km/h (plan 604bis)

Programa  maratón , 4 sesiones, 9 semanas, VAM menos 18km/h (plan 604bis)

Semana 1 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 10x20'' a 100% VAM, r = 20'' footing + 10' footing
  • Dia 3 : 45' footing
  • Dia 4 : 45' footing + 20' a 75/80% VAM + 10' footing + 10' a 80% VAM + 15' footing

 

Semana 2 :

  • Dia 1 : 60' footing + Cuestas: 7x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 2x(5x300m) a 90% VAM, r = 1' footing, R = 2' footing + 5' footing
  • Dia 3 : 1h15 footing
  • Dia 4 : 50' footing + 20' a 80% VAM + 10' footing + 15' a 75/80% VAM + 20' footing

 

Semana 3 :

  • Dia 1 : 1h30 footing
  • Dia 2 : 30' footing + 14x200m a 100% VAM, r = 100m footing + 15' footing
  • Dia 3 : 60' footing + Cuestas: 8x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 4 : 45' footing + 30' a 75% VAM + 10' footing + 15' a 80% VAM + 20' footing

 

 

Semana 4 :

  • Dia 1 : 50' footing + Cuestas: 10x100m, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 16x20'' a 100% VAM, r = 20'' footing + 5' footing
  • Dia 3 : Competicion media maraton

 

Semana 5 :

  • Dia 1 : 40' footing + 3x(8x20'') a 100% VAM, r = 20'' footing, R = 2' footing + 5' footing
  • Dia 2 : 1h45 footing
  • Dia 3 : 30' footing + 3x(5x400m) a 90% VAM, r = 1' footing, R = 3' fooing+ 5' footing
  • Dia 3 : 60' footing + 25' a 75/80% VAM + 10' footing + 15' a 80% VAM + 20' footing

 

Semana 6 :

  • Dia 1 : 30' footing + 2x10' a 85% VAM, r = 3' footing + 5' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 2h footing
  • Dia 3 : 45' footing +10x100m a 100% VAM, r = 100m footing
  • Dia 4 : 45' footing + 10km a 75% VAM + 15' footing + 20' a 80 % VAM + 20' footing

 

Semana 7 :

  • Dia 1 : 30' footing + 20x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 1h45' footing
  • Dia 3 : 60' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 4 : 1h footing + 30' en aceleracion progressiva de 70 a 85% VAM + 20' footing

 

Semana 8 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 4x2000m a 85% VAM, r = 3' footing + 5' footing
  • Dia 3 : 30' footing
  • Dia 4 : 60' footing + 25' a 75/80% VAM + 30' footing

 

Semana 9 :

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