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Home Entrenamientos Planes pretemporada Pretemporada 3 y 4 sesiones semana Plan pretemporada, 3 a 4 sesiones, 12 a 15 semanas, VAM mas 18km/h (plan 703bis)

Plan pretemporada, 3 a 4 sesiones, 12 a 15 semanas, VAM mas 18km/h (plan 703bis)

Plan de 3 semanas de alcanze de forma fisica corecta antes el plan pretemporada.

Semana 1

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 45' footing

 

Semana 2

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 12x20'' a 100% VAM, r = 20'' footing+ 5' footing
  • Dia 3 : 30' footing + 10' a 80% VAM + 5' footing

 

Semana 3

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 15x20'' a 100% VAM, r = 20'' footing + 5' footing
  • Dia 3 : 20' footing + Prueba VAM de 4' + 5' footing

 

 

 Plan y preparacion de preptemporada

Para entrenarse 4 vecez a la semana, añadir un dia con footing de 30 a 60 minutos al medio del dia 2 y 3

Semana 1 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 10x200m 100% VAM, r =35' footing + 5' footing
  • Dia 3 : 30' footing + 6x600m a 90% VAM, r = 1' footing + 5' footing

 

Semana 2 :

  • Dia 1 : 30' footing + 7x300m 100% VAM, r = 1' footing + 3' footing + 5x400m 95% VAM, r = 1' footing + 5' footing
  • Dia 2 : 30' footing + Cuestas  : 4x100m a 100% VAM, r = 100m footing + 10' footing + 2x100m multisaltos, r = 100m footing + 2x100m subida de rodilla , r = 100m footing + 2x100m tacon/gluteo, r = 100m footing + 10' footing
  • Dia 3 : 30' footing + 5x200m a 100% VAM, r =,30'' chaque 200m +, 1'30 footing + 2000m a 90% VAM + 3' footing + 5x300m a 100%, r = 1' footing + 5' footing

 

Semana 3 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 10' a 85% VAM + 3' footing + 6' a 85% VAM + 5' footing
  • Dia 3 : 20' footing + 2x(6x300m) a 90% VAM, r = 1' footing , R = 3' footing séries, + 5' footing

 

Semana 4 :

  • Dia 1 : 30' footing + Cuestas  : 6x100m a 100% VAM, r = 100m footing + 10' footing + 3x100m multisaltos, r = 100m footing + 3x100m subida de rodilla , r = 100m footing + 3x100m tacon/gluteo, r = 100m footing + 10' footing
  • Dia 2 : 1h10 footing
  • Dia 3 : 30' footing + 5x200m a 100% VAM, r = 30'' footing + 1'30 footing + 2x1000m a 90% VAM, r = 2' footing + 2' footing + 5x200m a 100% VAM, r = 30'' footing + 1000m a 90% VAM + 5' footing

 

Semana 5 :

  • Dia 1 : 20' footing + 7x300m 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 40' footing
  • Dia 3 : 20' footing + Prueba VAM sur 4' o Carrera de 5km

 

Semana 6 :

  • Dia 1 : 30' footing + 15' a 80% VAM + 5' a 70% VAM + 8' a 85% VAM + 5' footing
  • Dia 2 : 45' footing
  • Dia 3 : 20' footing + 3x(3x600m) a 90% VAM, r = 50" footing, R = 2' footing + 5' footing

 

Semana 7 :

  • Dia 1 : 30' footing + 10' a 85% VAM+ 5' a 70% VAM + 10' a 85% VAM + 5' footing
  • Dia 2 : 30' footing + Cuestas  : 8x150m a 100% VAM, r = 150m footing + 10' footing + 5x100m multisaltos, r = 100m footing + 4x100m subida de rodilla , r = 100m footing + 4x100m tacon/gluteo, r = 100m footing + 10' footing
  • Dia 3 : 20' footing + 12x300m 95/100% VAM, r = 100m footing + 5' footing

 

Semana 8 :

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 6x200m a 100% VAM, r = 30'' footing + 1'15" footing + 2000m a 90% VAM + 3' footing + 1000m a 90% VAM + 2 footing + 5x200m a 100% VAM, r = 30'' footing + 5' footing
  • Dia 3 : 30' footing + 20' a 80% VAM+ 5' a 70% VAM + 12' a 85% VAM + 5' footing

 

Semana 9 :

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 15x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : Carrera 10km

 

Semana 10 :

  • Dia 1 : 40' footing
  • Dia 2 : 20' footing + 16 a 18x30'' a 100% VAM, r = 30''footing + 5' footing
  • Dia 3 : 1h footing + 30' en aceleracion progresiva de 70 a 85% VAM + 5' footing

 

Semana 11 :

  • Dia 1 : 40' footing + Cuestas: 10x100m a 100% VAM, r =100m footing + 5' footing
  • Dia 2 : 20' footing + 10x400m a 95% VAM, r = 50'' footing + 5' footing
  • Dia 3 : 30' footing + 15' a 80% VAM + 5' a 70% VAM + 10' a 85% VAM + 3' a 70% VAM + 7' a 90% VAM + 5' footing

 

Semana 12 :

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 10x100m a 100% VAM, r =100m footing + 5' footing
  • Dia 3 : Carrera 10km