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señuelos de pesca de depredadores

 

Home Entrenamientos Planes entrenamiento maratón Maratón 5 sesiones semana Plan maratón , 5 sesiones, 8 semanas, VAM mas 18km/h (plan 606bis)

Programa  maratón , 5 sesiones, 8 semanas, VAM mas 18km/h (plan 606bis)

Semana 1 :

  • Dia 1 : 40' footing + Cuestas: 8x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 12x200m a 100% VAM, r = 30'' footing + 5' footing
  • Dia 3 : 1h15 footing
  • Dia 4 : 60' footing
  • Dia 5 : 60' footing + 20' a 80% VAM + 5' a 70% VAM + 10' a 85% VAM + 10' footing

 

Semana 2 :

  • Dia 1 : 40' footing + Cuestas: 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 10x1' a 95% VAM, r = 45'' footing + 15' footing
  • Dia 3 : 1h20 footing
  • Dia 4 : 45' footing + 10x100m a 100% VAM, r = 100m footing
  • Dia 5 : 45' footing + 7km a 80% VAM + 2km a 70% VAM + 3 km a 85% VAM + 20' footing

 

Semana 3 :

  • Dia 1 : 1h footing + Cuestas: 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 2x(4x2') a 90% VAM, r = 1' footing, R = 2' footing + 5' footing
  • Dia 3 : 1h30 footing
  • Dia 4 : 30' footing + 10km en aceleracion progresiva de 75 a 85% VAM+ 5' footing
  • Dia 5 : 1h footing + 2x15' a 80%, r = 3' a 70 % + 20' footing

 

 

Semana 4 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 2km a 90% VAM, r = 3' + 6x300m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : Competicion media maraton

 

Semana 5 :

  • Dia 1 : 60' footing
  • Dia 2 : 30' footing + 3x(8x20'') a 100% VAM, r = 20'' footing, R = 2'30'' footing + 15' footing
  • Dia 3 : 1h45 footing
  • Dia 4 : 30' footing + 6 km a 85% VAM+ 1 km a 70% VAM + 3 km 85/90% VAM + 15' footing
  • Dia 5 : 45' footing + 30' a 80% VAM + 5' a 70% VAM + 12' a 85 % VAM + 5' a 70% VAM + 15' a 80% VAM + 10' footing

 

Semana 6 :

  • Dia 1 : 30' footing + 20x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 45' footing
  • Dia 3 : 30' footing + 3x(5x300m) a 95%, r = 100m footing, R = 2' footing + 5' footing
  • Dia 4 : 60' footing + 10x100m a 100% VAM, r = 100m footing
  • Dia 5 : 1h footing + 30' en aceleracion progresiva de 70 a 85% VAM+ 5' footing + 5' a 70% VAM + 15' a 80% VAM

 

Semana 7 :

  • Dia 1 : 45' footing
  • Dia 2 : 45' footing + 4x2000m a 85% VAM, r = 3' footing + 5' footing
  • Dia 3 : 45' footing
  • Dia 4 : 60' footing + 20' a 80% VAM + 20' footing

 

Semana 8 :

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