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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 menos 16km/h (plan 701bis)

Plan pretemporada, 3 a 4 sesiones, 12 a 15 semanas, VAM menos 16km/h (plan 701bis)

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 + 15x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 30' footing + 8' a 80% VAM + 5' footing

 

Semana 3

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + Prueba VAM de 3' + 15' footing
  • Dia 3 : 30' footing + 8x1'30" a 90% VAM, r = 1' footing + 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 + 2x(10x100m) 100% VAM, r = ,25" footing, R = 3' footing
  • Dia 3 : 30' footing + 10' a 80% VAM, r = 1' footing + 5' footing

 

Semana 2 :

  • Dia 1 : 30' footing + 2x(4x300m) a 95% VAM, recup 1' footing + R = 3' footing + 5' footing
  • Dia 2 : 30' footing
  • Dia 3 : 30' footing + 2x(5x200m) a 100% VAM, r = 40" footing, R = 3' footing + 5' footing

 

Semana 3 :

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + Cuestas  : 3x100m a 100% VAM, r = 100m footing + 10' footing + 4x50m multisaltos, r = 50m footing + 2x100m subida de rodilla , r = 100m footing + 2x100m tacon/gluteo, r = 100m footing + 10' footing
  • Dia 3 : 20' footing + 5x300m a 95% VAM, r = 1' footing + 3 ' footing + 6x200m a 100% VAM, r = 40" footing + 5' footing

 

Semana 4 :

  • Dia 1 : 30' footing + 20x20'' a 100% VAM, r = 20" footing + 5' footing
  • Dia 2 : 1h10 footing
  • Dia 3 : 30' footing + 2000m a 80/85% VAM + 5' footing + 6x300m a 95% VAM, r = 100m footing + 5' footing

 

Semana 5 :

  • Dia 1 : 20' footing + 2x(6x200m) 100% VAM, r = 40" footing, R = 3' footing + 5' footing
  • Dia 2 : 40' footing
  • Dia 3 : 20' footing + Prueba VAM 3' o carrera de 5km

 

Semana 6 :

  • Dia 1 : 60' footing + 12x30'' a 100% VAM, r = 30'' footing + 5' footing
  • Dia 2 : 45' footing
  • Dia 3 : 20' footing + 4x600m a 90% VAM, r = 1'30" footing + 1'30'' footing + 6x400m a 95% VAM, r = 1' footing + 5' footing

 

Semana 7 :

  • Dia 1 : 45' footing + 12' a 80% VAM+ 5' footing + 8' a 85% VAM + 5' footing
  • Dia 2 : 45' footing
  • Dia 3 : 20' footing + 12 a 15x200m 100% VAM, r = 100m footing + 5' footing

 

Semana 8 :

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 10' a 85% VAM+ 5' footing + 7x300 a 95% VAM, r = 100m footing + 5' footing
  • Dia 3 : 30' footing + Cuestas  : 6x150m a 100% VAM, r = 100m footing + 10' footing + 6x50m multisaltos, r = 50m footing + 2x100m subida de rodilla , r = 100m footing + 2x100m tacon/gluteo, r = 100m footing + 10' footing

 

Semana 9 :

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

 

Semana 10 :

  • Dia 1 : 40' footing
  • Dia 2 : 20' footing + 1000m 90/95% VAM, r = 3' footing + 5x400m a 90% VAM, r = 1'30 footing + 5' footing
  • Dia 3 : 30' footing + Cuestas  : 6x200m a 100% VAM, r = 100m footing + 10' footing + 8x50m multisaltos, r = 50m footing + 4x100m subida de rodilla , r = 100m footing + 3x100m tacon/gluteo, r = 100m footing + 10' footing

 

Semana 11 :

  • Dia 1 : 45' footing + 16 a 18x30'' a 100% VAM, r = 30'' footing + 5' footing
  • Dia 2 : 20' footing + 10 a 12x400m a 90% VAM, r = 100m footing + 5' footing
  • Dia 3 : 30' footing + 6km en aceleracion progresiva de 70 a 85% 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 10 km