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Home Entrenamientos Planes entrenamiento cross largo Cross largo 5 sesiones semana Plan cross , 5 sesiones, 8 semanas, VAM mas 18km/h (plan 407)

Programa cross , 5 sesiones, 8 semanas, VAM mas 18km/h (plan 407)

Semana 1

  • 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% + 5' footing
  • Dia 5 : 45' footing

 

Semana 2

  • Dia 1 : 20' footing + 10x400m a 90% de VAM, r = 1' footing + 5' footing
  • Dia 2 : 30' footing
  • Dia 3 : 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 4 : 30' footing
  • Dia 5 : 75' footing

 

Semana 3

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 10x(1'/1') a 100% de VAM en desnivelado tipo cross + 5' footing
  • Dia 3 : 30' footing + Cuestas  : 6x100m a 100% VAM, r = 100m footing + 5' footing + 5x100m multisaltos, r = 100m footing + 1x100m Subida de rodillas, r = 100m footing + 1x100m talon-gluteo, r = 100m footing + 5' footing + 3x100m a 120% VAM, r = 100 m footing + 2x80m a 120% VAM, r = 80m footing
  • Dia 4 : 20' footing + 15' a 80% VAM + 5' footing + 10' a 85% VAM + 5' footing + 5' a 85% VAM + 5' footing
  • Dia 5 : 45' footing

 

Semana 4

  • Dia 1 : 20' footing + 10x400m a 95% de VAM, r = 1'30'' footing + 5' footing
  • Dia 2 : 44' footing
  • Dia 3 : 20' footing + 5x200m a 100% VAM, r = 100m footing + 1' footing + 5x1000m a 90% VAM, r = 2'15'' footing + 5' footing
  • Dia 4 : 45' footing
  • Dia 5 : 20' footing + 3x8' a 85% VAM, r = 3' footing + 5' footing

 

 

Semana 5

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 20x100m 100% VAM, r = 75m footing + 5' footing
  • Dia 3 : 30' footing
  • Dia 4 : 20' footing + 5x100m 100% VAM, r = 100m footing + 5' footing
  • Dia 5 : Cross

 

Semana 6

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 15x100m 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 30' footing
  • Dia 4 : 20' footing + 20' a 80% + 5' footing
  • Dia 5 : 60' footing

 

Semana 7

  • Dia 1 : 30' footing + Cuestas: 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 20' footing + 5x200m a 100% de VAM, r = 100m footing + 1' footing + 10x400m a 95% de VAM, r = 1'15'' footing + 5' footing
  • Dia 3 : 30' footing
  • Dia 4 : 20' footing + 6x1000m a 90% VAM, r = 2' footing + 5' 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 : 30' footing
  • Dia 4 : 20' footing + 5x100m 100% VAM, r = 100m footing
  • Dia 5 : Cross