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Programa media maratón , 5 sesiones, 7 semanas, VAM mas 18km/h (plan 506rojo)

Semana 1

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 12x200m a 95% VAM , r = 100m a 65% + 5' footing
  • Dia 3 : 60' footing
  • Dia 4 : 45' footing + 1000m a 80% VAM + 200m a 90% VAM + 1000m a 80% VAM + 200m a 90% VAM + 1000m a 80% VAM + 200m a 90% VAM + 1000m a 80% VAM + 200m a 90% VAM + 1000m a 80% VAM + 200m a 90% VAM + 5' footing
  • Dia 5 : 1H20 de footing

 

Semana 2

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 12x 300m a 90% VAM , r = 100m a 60% VAM + 5' footing
  • Dia 3 : 60' footing
  • Dia 4 : 30' footing + 4x1500m 80/85% VAM, r = 500m a 60% VAM + 5' footing
  • Dia 5 : 1h30 de footing

 

Semana 3

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 10x400m a 90% VAM , r = 45'' footing + 10' de footing
  • Dia 3 : 1h15 footing
  • Dia 4 : 30' footing + 1500m a 80% VAM + 300m a 90% VAM + 2000m a 80% VAM + 1000m a 65% VAM + 1500m a 85% VAM + 500m a 65% VAM + 3000m a 80% VAM + 5' footing
  • Dia 5 : 60' de footing + 7 kms a 75% VAM

 

 

Semana 4

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 8' a 85% VAM + 5' footing
  • Dia 3 : 30' de footing
  • Dia 4 : Competicion 10km

 

Semana 5 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 15x300m a 90% VAM , r = 100m a 60% VAM + 5' footing
  • Dia 3 : 1h30 footing
  • Dia 4 : 45' footing + 10x100m a 100% VAM, r = 100m footing
  • Dia 5 : 30' footing + 10' a 85% VAM + 3' a 60% VAM + 20' a 75 % VAM + 5' a 60% VAM + 15' a 80% VAM + 10' footing

 

Semana 6

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 15x15'' a 90/95% VAM, r = 15'' a 65% VAM + 5' footing
  • Dia 3 : 1h20 footing
  • Dia 4 : 30' footing + 4 x 3000m entre 75/80% VAM, r = 1 km a 60% VAM + 5' footing
  • Dia 5 : 50' footing + 6x100m a 100% VAM, r = 100m footing

 

Semana 7

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 6' a 85% VAM + 5' footing + 6x100m a 100% VAM , r = entre 100m footing + 5' footing
  • Dia 3 : 40' footing
  • Dia 4 :  Competicion media maratón