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Home Entrenamientos Planes entrenamiento media maratón Media maratón 3 sesiones semana Plan media maratón, 3 sesiones, 8 semanas, VAM menos 16km/h (plan 501)

Plan media maratón, 3 sesiones, 8 semanas, VAM menos  16km/h (plan 501)

 

Semana 1

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 18x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 45' footing + 3x6' a 75% VAM, r = 5' footing + 5' footing

 

Semana 2

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 20x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 45' footing + 3x7' a 75% VAM, r = 5' footing + 5' footing

 

Semana 3 :

  • Dia 1 : 60' footing
  • Dia 2 : 30' footing + 10x200m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 45' footing + 2x8' a 80% VAM, r = 5' footing + 5' footing

 

Semana 4 :

  • Dia 1 : 1h15' footing
  • Dia 2 : 30' footing + 10x400m a 90%, r = 100m footing + 5' footing
  • Dia 3 : 40' footing + 10' a 80% VAM + 5' footing + 10' a 75% VAM + 5' footing + 5' a 85% VAM + 5' footing

 

 

Semana 5 :

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 6' a 85% VAM + 5' footing
  • Dia 3 : Competicion 10km

 

Semana 6 :

  • Dia 1 : 30' footing + 10x100m a 90% VAM, r = 200m footing + 5' footing
  • Dia 2 : 1h30' footing
  • Dia 3 : 40' footing + 7' a 75% VAM + 5' footing + 7' a 85 % VAM + 5' footing + 8' a 80% VAM + 5' footing

 

Semana7 :

  • Dia 1 : 60' footing
  • Dia 2 : 30' footing + 20x100m a 100% VAM, r = 25'' footing + 5' footing
  • Dia 3 : 40' footing + 10' a 80% VAM + 5' footing + 10' a 80% VAM + 5' footing

 

Semana 8 :

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 15x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : Competicion media maraton