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Home Entrenamientos Planes entrenamiento cross largo Cross largo 3 sesiones semana Plan cross , 3 sesiones, 8 semanas, VAM menos 16km/h (plan 401)

Programa cross , 3 sesiones, 8 semanas, VAM menos 16km/h (plan 401)

Semana 1

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 15x100m a 100% VAM, r = 75m footing + 5' footing
  • Dia 3 : 20' footing + 10' a 80% VAM + 5' footing

 

Semana 2

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 15x100m a 100% VAM, r = 75m footing + 5' footing
  • Dia 3 : 20' footing + 2x(5x300m) a 90/95% de VAM, r = 1' footing, R = 2'30'' footing + 5' footing

 

Semana 3

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 13x100m a 100% VAM, r = 75m footing + 3' footing + Cuestas: 7x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 60' footing

 

Semana 4

  • Dia 1 : 30' footing + 2x8' a 80% VAM, r = 5' footing + 5' footing
  • Dia 2 : 40' footing
  • Dia 3 : 20' footing + 2x8(20''/20'') a 100% de VAM, R= 2'30'' footing , (una serie en desnivelado tipo cross) + 5' footing

 

 

Semana 5

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 5' a 85% VAM + 5' footing
  • Dia 3 : Cross

 

Semana 6

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 12x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 75' footing

 

Semana 7

  • Dia 1 : 20' footing + 2x(6x200m) a 100% de VAM, r = 100m footing, R = 2'30'' footing + 5' footing
  • Dia 2 : 30' footing
  • Dia 3 : 30' footing + 2x10' a 80% VAM, r = 5' footing (una serie en desnivelado tipo cross) + 5' footing

 

Semana 8

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 6' a 85% VAM + 5' footing
  • Dia 3 : Cross