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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 18km/h (plan 702bis)

Plan pretemporada, 3 a 4 sesiones, 12 a 15 semanas, VAM menos 18km/h (plan 702bis)

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 + Prueba VAM de 4' + 15' footing,
  • Dia 3 : 30' footing + 6x2' 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(7x200m) 100% VAM, r =30' footing, R= 3' footing + 5' footing
  • Dia 3 : 30' footing + 15' a 80% VAM, r = 1' footing + 5' footing

 

Semana 2 :

  • Dia 1 : 30' footing + 2x(6x300m) a 95% VAM, r = 1' footing, R = 3' footing + 5' footing
  • Dia 2 : 30' footing
  • Dia 3 : 30' footing + 2x(4x500m) a 90% VAM, r = 1' footing, R = 3' footing + 5' footing

 

Semana 3 :

  • Dia 1 : 45' footing
  • Dia 2 : Cuestas  : 6x100m 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 : 20' footing + 6x300m a 95% VAM,, r = 1' footing les 300m + 3 'footing + 8 a 10x200m a 100% VAM,, r = 40" footing les 200m + 5' footing

 

Semana 4 :

  • Dia 1 : 30' footing + 16x30'' a 100% VAM, r = 30" footing + 5' footing
  • Dia 2 : 1h10 footing
  • Dia 3 : 30' footing + 2000m 85/90% VAM + 5' footing + 8x300m a 95% VAM, r = 100m footing + 5' footing

 

Semana 5 :

  • Dia 1 : 20' footing + 16x200m 100% VAM, r = 35" footing + 5' footing
  • Dia 2 : 40' footing
  • Dia 3 : 20' footing + Prueba VAM de 4' o carrera de 5 km + 5' footing

 

Semana 6 :

  • Dia 1 : 60' footing + 2x(12x30'') a 100% VAM, r = 30'' footing, R = 3' footing + 5' footing
  • Dia 2 : 45' footing
  • Dia 3 : 20' footing + 4x800m a 90% VAM, r = 1'30" footing + 1' 30 footing + 6x400m a 95% VAM, r = 1' footing + 5' footing

 

Semana 7 :

  • Dia 1 : 30' footing + 20' a 80% VAM + 5' footing + 10' a 85% VAM + 5' footing
  • Dia 2 : 45' footing
  • Dia 3 : 20' footing + 10 a 12x300m a 95% VAM, r =100m footing + 5' footing

 

Semana 8 :

  • Dia 1 : 1h20 footing
  • Dia 2 : 20' footing + 10' a 90% VAM + 3' footing + 12x200 a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : Cuestas  : 6x150m a 100% VAM, r = 150m footing + 10' footing + 4x100m multisaltos, r = 100m footing + 3x100m subida de rodilla , r = 100m footing + 3x100m tacon/gluteo, r = 100m footing + 10' footing

 

Semana 9 :

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

 

Semana 10 :

  • Dia 1 : 40' footing
  • Dia 2 : 20' footing + 1500m 90/95% VAM + 3' footing + 7x400m a 95% VAM, r = 1' 400m + 5' footing
  • Dia 3 : Cuestas  :6x100m a 100% VAM, r = 200m footing + 10' footing + 10x50m multisaltos, r = 50m footing + 4x100m subida de rodilla , r = 100m footing + 4x100m tacon/gluteo, r = 100m footing + 10' footing

 

Semana 11 :

  • Dia 1 : 45' footing + 15x20'' a 100% VAM, r =20'' footing + 5' footing
  • Dia 2 : 20' footing + 5x1000m a 90% VAM, r = 2' footing + 5' footing
  • Dia 3 : 45' footing + 6km en aceleracion progresiva de 65 a 85% VAM+ 15' footing

 

Semana 12 :

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