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Home Entrenamientos Planes entrenamiento 10km 10km 3 sesiones por semana Plan 10km, 3 sesiones, 5 semanas, VAM menos 14km/h (plan 301bis)

Programa 10km, 3 sesiones, 5 semanas, VAM menos 14km/h (plan 301bis)

 

Semana 1

  • Dia 1 : 20' footing + 12x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 10' a 80% VAM + 5' footing
  • Dia 3 : 45' footing

 

Semana 2

  • Dia 1 : 20' footing + 15x(20''/20'') a 100% VAM, + 5' footing
  • Dia 2 : 20' footing + 15' a 80% VAM + 5' footing
  • Dia 3 : 55' footing

 

Semana 3

  • Dia 1 : 20' footing + 10x200m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 10’ a 80% VAM + 5' footing + 6’ a 85% VAM + 5' footing
  • Dia 3 : 65' footing

 

 

Semana 4

  • Dia 1 : 20' footing + 12x(30''/30'') a 100% VAM, + 5' footing
  • Dia 2 : 20' footing + 8x2’ a 90% VAM, r = 1' footing
  • Dia 3 : 75' footing

 

Semana 5

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