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Home Entrenamientos Planes Trail, ultra, montaña Trail y montaña 3 sesiones semana Plan trail y montaña supérior 42km de distancia,3 sesiones, 11 semanas, VAM menos 18km/h (plan 1008)

Programa trail y montaña supérior 42km de distancia, 3 sesiones, 11 semanas, VAM menos 18km/h (plan 1008)

Semana 1

  • Dia 1 : 90' footing
  • Dia 2 : 30' footing + 2x8(30''/30'') a 100% VAM, r = 3' footing
  • Dia 3 : 60' footing + 15' a 75% VAM + 10' footing + Cuestas : 6x100m a 100% VAM, r = 100m footing + 5' footing

 

Semana 2

  • Dia 1 : 90' footing
  • Dia 2 : 30' footing + 1x 9(30''/30'') a 100% VAM + 3' footing + Cuestas: 9x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 60' footing + 2x10' a 75% VAM, r = 5' footing' + 25' footing + 15' footing con desnivelado tipo trail

 

Semana 3

  • Dia 1 : 45' footing + 7x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 2x10(30''/30'') a 100% VAM, R = 3' footing + 15' footing
  • Dia 3 : 60' footing + 2x12' a 75% VAM, r = 5' footing + 20' footing con desnivelado tipo trail

 

 

Semana 4

  • Dia 1 : 90' 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 + 8x100m a 100% VAM, r = 100m footing + 15' footing

 

Semana 5

  • Dia 1 : 40' footing
  • Dia 2 : 60' footing
  • Dia 3 : 2h footing

 

Semana 6

  • Dia 1 : 40' footing
  • Dia 2 : 30' footing + 3x1500m a 80% VAM, r = 5' footing + 5' footing
  • Dia 3 : 60' footing + 20' a 75% VAM + 10' footing + 10' a 75% VAM + 20' footing + 8x100m a 100% VAM, r = 100m footing + 5' footing

 

Semana 7

  • Dia 1 : 1h30 footing
  • Dia 2 : 1h30 con desnivelado tipo trail
  • Dia 3 : 45' footing + 3x15' a 75% VAM, r = 10' footing + 30' footing

Semana 8

  • Dia 1 : 90' footing con desnivelado tipo trail
  • Dia 2 : 60' footing + 20x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : Con desnivelado tipo trail : 60' footing + 30' en aceleracion progresiva de 65 a 75% VAM + 30' footing + 15' a 75% VAM + 15' footing con desnivelado tipo trail

 

Semana 9

  • Dia 1 : 60' footing + Cuestas: 8x100m 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 10

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

 

Semana 11

  • Dia 1 : 40' footing
  • Dia 2 : 20' footing + 7' a 75% VAM + 10' footing
  • Dia 3 : TRAIL