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Programa media maratón , 3 sesiones, 7 semanas VAM menos 18km/h (plan 502bis)

 

Semana 1 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 12x200m a 100% VAM , r = ,40'' footing + 5' footing
  • Dia 3 : 45' footing + 3x8' a 80% VAM , r = 3' footing + 10' footing

 

Semana 2 :

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

 

Semana 3 :

  • Dia 1 : 1h15' footing
  • Dia 2 : 30' footing + 10x400m a 90% VAM , r = 60'' footing + 10' footing
  • Dia 3 : 40' footing + 16 ' a 80% VAM + 3' footing + 10' a 85% VAM + 5' footing

 

 

Semana 4 :

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

 

Semana 5 :

  • Dia 1 : 30' footing + 12x(30''/30'') a 100% VAM + 5' footing
  • Dia 2 : 1h30' footing
  • Dia 3 : 40' footing + 20' a 80% VAM + 5' footing + 10' a 85 % VAM + 5' footing + 10' a 80% VAM + 5' footing

 

Semana 6 :

  • Dia 1 : 60' footing
  • Dia 2 : 30' footing + 12x300m a 90/95% VAM , r = 100m footing + 5' footing
  • Dia 3 : 40' footing + 12' a 85% VAM + 4' footing + 20' a 80% VAM + 5' footing + 6' a 95% VAM + 5' footing

 

Semana 7 :

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