Programa cross , 3 sesiones, 8 semanas, VAM menos 18km/h (plan 402)

Semana 1

• Dia 1 : 45' footing
• Dia 2 : 20' footing + 20x100m a 100% VAM, r = 100m footing + 5' footing
• Dia 3 : 20' footing + 2x10' a 80% VAM, r = 4' footing + 5' footing

Semana 2

• Dia 1 : 45' footing
• Dia 2 : 20' footing + 11x200m a 100% VAM, r = 100m footing + 5' footing
• Dia 3 : 20' footing + 2x(5x400m) a 90% de VAM, r =1' footing, R = 2'30'' footing + 5' footing

Semana 3

• Dia 1 : 30' footing
• Dia 2 : 20' footing + Cuestas  : 6x100m a 100% VAM, r = 100m footing + 5' footing + 2x100m multisaltos, r = 100m footing + 2x100m Subida de rodillas, r = 100m footing + 2x100m talon-gluteo, r = 100m footing + 5' footing + 3x60m a 120% VAM, r = 60 andando + 5' footing
• Dia 3 : 60' footing

Semana 4

• Dia 1 : 20' footing + 3x10' a 80% VAM, r = 4' footing + 5' footing
• Dia 2 : 45' footing
• Dia 3 : 20' footing + 10'(25''/25'') a 100% de VAM + 3' footing + 10'(25''/25'') a 100% de VAM en desnivelado tipo cross + 5' footing

Semana 5

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

Semana 6

• Dia 1 : 30' footing
• Dia 2 : 20' footing + 15x100m a 90% VAM, r = 200m footing
• Dia 3 : 40' footing + Cuestas  : 6x100m a 100% VAM, r = 100m footing + 5' footing + 2x100m multisaltos, r = 100m footing + 3x100m Subida de rodillas, r = 100m footing + 3x100m talon-gluteo, r = 100m footing + 5' footing + 3x60m a 120% VAM, r = 60 andando + 2x80m a 120% VAM, r = 80 andando

Semana 7

• Dia 1 : 20' footing + 8x300m a 100% VAM, r = 150m footing + 5' footing
• Dia 2 : 30' footing
• Dia 3 : 45' footing + 20' a 80% con desnivelado tipo cross + 5' footing

Semana 8

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