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Programa Media Maratón, 4 sesiones, 7 semanas, VAM mas 18km/h (plan 504)

 

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 + 3x8' a 85% VAM, r = 3' footing + 5' footing

 

Semana 2 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 9x300m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 60' footing
  • Dia 4 : 45' footing + 15' a 80% VAM + 5' footing + 10' a 85% VAM + 5' footing

 

Semana 3 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 10x400m a 90% VAM, r = 45" footing entre chaque 400m + 5' footing
  • Dia 3 : 1h15' footing
  • Dia 4 : 40' footing + 3x10 ' a 85% VAM, r = 4' footing + 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 + 15x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 60' footing
  • Dia 3 : 1h30' footing
  • Dia 4 : 40' footing + 15' a 80% VAM + 5' footing + 10' a 85 % VAM + 5' footing + 10' a 85% VAM + 5' footing

 

Semana 6 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 14x200m a 100% VAM, r = 40'' footing + 5' footing
  • Dia 3 : 60' footing
  • Dia 4 : 40' footing + 20' a 80% vma + 10' footing + 10' a 85% 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
 

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