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Home Entrenamientos Planes entrenamiento cross largo Cross largo 4 sesiones semana Plan cross , 4 sesiones, 8 semanas, VAM mas 18km/h (plan 405)

Programa cross , 4 sesiones, 8 semanas,  VAM mas 18km/h (plan 405)

Semana1

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 12x200m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 30' footing
  • Dia 4 : 20' footing + 20 a 80% VAM + 5' footing

 

Semana 2

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 9x300m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 30' footing
  • Dia 4 : 20' footing + 9x500m a 90% VAM, r = 1'30'' 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 rodillas, r = 100m footing + 2x100m talon-gluteo, r = 100m footing + 5' footing + 3x60m a 120% VAM, r = 60 andando + 5' footing
  • Dia 3 : 30' footing
  • Dia 4 : 75' footing

 

Semana 4

  • Dia 1 : 20' footing + 10x(30''/30'') a 100% de VAM + 3' footing + 10x(30''/30'') a 100% de VAM en desnivelado tipo cross + 5' footing
  • Dia 2 : 45' footing
  • Dia 3 : 20' footing + 10 a 80% VAM + 4' footing + 10 a 85% VAM + 4' footing + 5' a 85% VAM + 5' footing
  • Dia 4 : 45' footing

 

 

Semana 5

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 5x200m a 100% VAM, r = 100m footing + 1' footing + 4 a 90% VAM + 5' footing
  • Dia 3 : 20' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 4 : Cross

 

Semana 6

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 15x100m a 100% VAM, r = 150m footing + 5' footing
  • Dia 3 : 30' footing
  • Dia 4 : 45' 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 + 10x300m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing
  • Dia 3 : 45' footing + 25' a 80% en desnivelado tipo cross + 5' footing
  • Dia 4 : 45' footing

 

Semana 8

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 5x200m a 100% VAM, r = 100m footing + 1' footing + 6 a 90% VAM + 5' footing
  • Dia 3 : 20' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 4 : Cross