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Programa media maratón , 5 sesiones, 7 semanas VAM menos 18km/h (plan 505)

Semana 1 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 2x(6x200m) a 100% VAM, r = 40'' footing, R = 2'30'' footing + 5' footing
  • Dia 3 : 60' footing
  • Dia 4 : 45' footing + 3x6' a 85% VAM, r = 3' footing + 10' footing
  • Dia 5 : 45' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing

 

Semana 2 :

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

 

Semana 3 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 2(5x400m) a 90% VAM, r= 45'' footing, R = 2'30'' footing + 5' footing
  • Dia 3 : 1h15 footing
  • Dia 4 : 40' footing + 3x10' a 85% VAM, r = 3' footing + 5' footing
  • Dia 5 : 45' footing + 10x100m a 100% VAM, r = 100m footing

 

 

Semana 4 :

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 8' a 85% VAM + 5' footing
  • Dia 3 : 60' footing
  • Dia 4 : Competicion 10km

 

Semana 5 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 1500m a 90% VAM + 3' footing + 10x300m a 95% VAM, r = 100m footing + 5' footing
  • Dia 3 : 1h15' footing
  • Dia 4 : 45' footing + 10x100m a 100% VAM, r = 100m footing
  • Dia 5 : 60' footing + 15' a 80% VAM + 5' footing + 10' a 85 % VAM + 15' footing

 

Semana 6 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 2x(7x200m) a 100% VAM, r = 40'' footing, R = 2'30'' footing+ 5' footing
  • Dia 3 : 1h30 footing
  • Dia 4 : 30' footing + 10km acceleracion progresiva de 80% VAM a 90% VAM + 15' footing
  • Dia 5 : 60' footing + 10x100m a 100% VAM, r = 100m footing

 

Semana 7 :

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