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Home Entrenamientos Planes entrenamiento cross largo Cross largo 6 sesiones semana Plan cross , 6 sesiones, 8 semanas, VAM mas 20km/h (plan 408)

Programa cross , 6 sesiones, 8 semanas, VAM mas 20km/h (plan 408)

Semana 1

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 14x200m 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 30' footing
  • Dia 4 : 20' footing + 15' a 80% VAM + 5' footing + Cuestas: 6x150m en cotes, r = 150m footing + 5' footing
  • Dia 5 : 45' footing
  • Dia 6 : 20' footing + 8x600m a 90% VAM, r = 1' footing + 5' footing

 

Semana 2

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 12x(30"/30") a 100% VAM + 5' footing + 4x100m multisaltos, r = 100m footing + 3x100m Subida rodillas, r = 100m footing + 3x100m talon-gluteo, r = 100m footing + 5' footing
  • Dia 3 : 30' footing + 15' a 80% VAM + 5' footing
  • Dia 4 : 75' footing
  • Dia 6 : 20' footing + 10x1' a 100% VAM, r = 40" footing + 5' footing

 

Semana 3

  • Dia 1 : 30' footing + Cuestas: 7x200m a 95/100% VAM, r = 200m footing + 5' footing
  • Dia 2 : 60' footing
  • Dia 3 : 20' footing + 6x(30''/30'') a 100% VAM + 2' footing + 3x1000m a 90% VAM, r = 1'30'' + 1'30'' footing + 6x300m a 95%, r = 100m footing + 5' footing
  • Dia 4 : 45' footing
  • Dia 5 : 20' footing + 6 km en accleracion progresiva de 75 a 85% VAM en desnivelado tipo cross + 5' footing
  • Dia 6 : 60' footing

 

Semana 4

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 12x300m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 44' footing
  • Dia 4 : 20' footing + 12' a 85% VAM+ 3' footing + 2000m a 90% VAM + 5' footing
  • Dia 5 : 1h 20 footing
  • Dia 6 : 30' footing + Cuestas  : 8x100m a 100% VAM, r = 100m footing + 5' footing + 5x100m multisaltos, r = 100m footing + 5x100m Subida de rodillas, r = 100m footing + 3x100m talon-gluteo, r = 100m footing + 100m a 120/130% VAM en aceleration progresiva, r = 100m footing + 5' footing

 

Semana 5

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 2x(6x200m) a 100% VAM, r = 30" footing + 2' footing + 6x400m a 95% VAM, r = 1' footing + 5' footing
  • Dia 3 : 30' footing
  • Dia 4 : 20' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 5 : Cross

 

 

Semana 6

  • Dia 1 : 60' footing
  • Dia 2 : 40' footing + 10x100m 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 20' footing + 3x(6x300m) a 100% VAM, r = 100m footing, R = 3' footing + 5' footing
  • Dia 4 : 45' footing
  • Dia 5 : 20' footing + 6x(30"/30") a 100% VAM + ,2' footing + 2000m a 90% + 3' footing + 2x1000m a 90%, r = 1'30 footing + 4x400m a 95% VAM, r = 1' + 5' footing
  • Dia 6 : 75' footing

 

Semana 7

  • Dia 1 : 40' footing + 6x100m a 100% VAM, r = 100m footing
  • Dia 2 : 20' footing + 2x(6x400m) a 95/100% VAM, r = 50'' footing, R = 3' footing + 5' footing
  • Dia 3 : 50' footing
  • Dia 4 : 20' footing + 3000m a 90% VAM + 3' footing + 1500m a 90% VAM+ 2' footing + 2x1000m a 90% VAM, r =1'30'' + 5' footing
  • Dia 5 : 45' footing
  • Dia 6 : 20' footing + 2x12(30"/30") a 100% VAM, r = 3' footing + 5' footing

 

Semana 8

  • Dia 1 : 30' footing
  • Dia 2 : 20' footing + 8x1' a 100% VAM, r = 45" footing + 5' footing
  • Dia 3 : 30' footing
  • Dia 4 : 20' footing + 5x100m 100% VAM, r = 100m footing + 5' footing
  • Dia 5 : Cross