plan entrainement course a pied

Home Entrenamientos Planes Trail, ultra, montaña Trail y montaña 5 sesiones semana Plan trail y montaña hasta 40km distancia, 5 sesiones, 8 semanas, VAM menos 18km/h (plan 1004bis)

Programa trail y montaña hasta 40km distancia, 5 sesiones, 8 semanas, VAM menos 18km/h (plan 1004bis)

Semana 1

  • Dia 1 : 45' footing + 10x100m 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 1h footing con desnivelado tipo trail
  • Dia 3 : 30' footing + 2x10(30''/30'') a 100% VAM, R = 2'30''  footing + 5' footing
  • Dia 4 : 45' footing
  • Dia 5 : 60' footing + 2x15' a 80% VAM, r = 5' footing + 20' footing

 

Semana 2

  • Dia 1 : 45' footing
  • Dia 2 : 1h15 footing con desnivelado tipo trail
  • Dia 3 : 30' footing + 2x(7x200m), r = 100m footing, R = 2'30'' footing + 5' footing
  • Dia 4 : 45' footing
  • Dia 5 : 70' footing + 20' en aceleracion progresiva de 65 a 80% VAM + 15' footing

 

Semana 3

  • Dia 1 : 40' footing
  • Dia 2 : 30' footing + 20x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 20' footing + 4x1500m a 85% VAM, r = 5' footing + 5' footing
  • Dia 4 : 40' footing
  • Dia 5 : 60' footing + 20' a 80% VAM + 10' footing + 10' a 80% VAM + 10' footing

 

 

Semana 4

  • Dia 1 : 45' footing
  • Dia 2 : 1h30 footing con desnivelado tipo trail
  • Dia 3 : 30' footing + 25x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 4 : 40' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 5 : 60' footing + 3x15' a 80% VAM, r =5' footing + 20' footing

 

Semana 5

  • Dia 1 : 45' footing
  • Dia 2 : 1h30 footing con desnivelado tipo trail
  • Dia 3 : 30' footing + 20x100m a 100% VAM, r = 75m footing + 5' footing
  • Dia 4 : 45' footing
  • Dia 5 : 60' footing + 30' en aceleracion progresiva de 65 a 80% VAM + 15' footing + 15' a 80% VAM + 15' footing

 

Semana 6

  • Dia 1 : 40' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 1h30' footing
  • Dia 3 : 30' footing + 3km a 80% VMA + 4' footing + 3km a 80% VMA + 4' footing + 3km a 85% VMA + 5' footing
  • Dia 4 : 60' footing
  • Dia 5 : 75' footing + 20' a 80% VAM + 10' footing + 15' a 80% VAM + 15' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing

 

Semana 7

  • Dia 1 : 30' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 3x3000m a 80% VAM , r = 5' footing
  • Dia 3 : 40' footing
  • Dia 4 : 1h40 footing

 

Semana 8

  • Dia 1 : Descanso
  • Dia 2 : 20' footing + 10' a 80% VAM + 10' footing
  • Dia 3 : 20' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : TRAIL