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Home Entrenamientos Planes entrenamiento media maratón Media maratón 5 sesiones semana Plan media maratón, 5 sesiones, 7 semanas, VAM menos 18km/h (plan 505bis)

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

Semana 1 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 12x200m a 100% VAM , r = 40'' + 5' footing
  • Dia 3 : 60' footing
  • Dia 4 : 45' footing + 3x6' a 85% VAM , r = 3' footing + 10' footing
  • Dia 5 : 45' footing + Cuestas: 7x100m a 100% VAM , r = 100m footing + 5' footing

 

Semana 2 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 2x(6x300m) a 95% VAM , r = 1' footing, R = 3' 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 + Cuestas: 8x100m a 100% VAM, r = 100m footing + 5' footing

 

Semana 3 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 2 x(6x400m) a 90% VAM, r = 45'' footing, R = 3' footing + 10' de 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 + 5' 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 + 6x300m a 95% VAM , r = 100m footing + 3' footing + 5x 500m a 90% VAM, r = 1' + 5' footing
  • Dia 3 : 1h30' footing
  • Dia 4 : 45' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 5 : 40' footing + 20' a 80% VAM + 5' footing + 12' a 85 % VAM + 15' footing

 

Semana 6 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 14x 200m a 100% VAM, r = 40'' footing + 5' footing
  • Dia 3 : 1h30 footing
  • Dia 4 : 30' footing + 6 km a 80% VAM + 5' footing + 3 kms a 85% VAM + 3' footing + 2km 85/ 90% VAM + 15' de footing
  • Dia 5 : 60' footing + 10x100m a 100% VAM, r = 100m footing + 5' 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 = entre 100m footing + 5' footing
  • Dia 4 : Competicion media maratón