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Home Entrenamientos Planes Trail, ultra, montaña Trail y montaña 3 sesiones semana Plan trail y montaña hasta 40km de distancia, 3 sesiones, 10 semanas, VAM menos 18km/h (plan 1001)

Programa trail y montaña hasta 40km de distancia, 3 sesiones, 10 semanas, VAM menos 18km/h (plan 1001)

Semana 1

  • Dia 1 : 60' footing
  • Dia 2 : 30' footing + 2x(8x(30''/30'')) a 100% VAM, R = 3' footing + 5' footing
  • Dia 3 : 60' footing + 15' a 75% VAM + 10' footing

 

Semana 2

  • Dia 1 : 70' footing
  • Dia 2 : 30' footing + 2x(9x(30''/30'')) a 100% VAM, R = 3' footing + 5' footing
  • Dia 3 : 60' footing + 2x10' a 75% VAM, r = 5' footing + 25' footing

 

Semana 3

  • Dia 1 : 45' footing + 7x100m 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 2x(10'x(30''/30'')) a 100% VAM, R = 3' footing + 5' footing
  • Dia 3 : 60' footing + 2x12' a 75% VAM, r = 5' footing + 25' footing

 

 

Semana 4

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 2x(6x200m) a 100% VAM, r = 100m footing, R = 3' footing + 5' footing
  • Dia 3 : 60' footing + 15' en aceleracion progresiva de 65 a 75% VAM + 10' footing

 

Semana 5

  • Dia 1 : 40' footing
  • Dia 2 : 30' footing + 3x1500m a 75% VAM, r = 5' footing + 5' footing
  • Dia 3 : 60' footing + 20' a 75% VAM + 10' footing + 10' a 75% VAM + 20' footing

 

Semana 6

  • Dia 1 : 1h30 footing
  • Dia 2 : 1h30 footing con desnivelado tipo trail
  • Dia 3 : 45' footing + 3x15' a 75% VAM, r = 10' footing + 20' footing

 

Semana 7

  • Dia 1 : 60' footing
  • Dia 2 : 60' footing + 20x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : En desnivelado tipo trail: 60' footing + 30' en aceleracion progresiva de 65 a 75% VAM + 30' footing + 15' a 80% VAM + 15' footing

 

Semana 8

  • Dia 1 : 45' footing + 7x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 2x3000m a 80% VAM, r = 5' footing + 5' footing
  • Dia 3 : 70' footing + 30' a 75% VAM + 20' footing

 

Semana 9

  • Dia 1 : 30' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 45' footing
  • Dia 3 : 1h40 footing

 

Semana 10

  • Dia 1 : 40' footing
  • Dia 2 : 20' footing + 7' a 80% VAM + 10' footing
  • Dia 3 : TRAIL