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Plan pretemporada, 3 a 4 sesiones, 12 a 15 semanas, VAM menos 16km/h (plan 701)

Plan pretemporada, 3 a 4 sesiones, 12 a 15 semanas, VAM menos 16km/h (plan 701)

Plan de 3 semanas de alcanze de forma fisica corecta antes el plan pretemporada.

Semana 1

Semana 2

Semana 3

Para entrenarse 4 vecez a la semana, añadir un dia con footing de 30 a 60 minutos al medio del dia 2 y 3

Semana 1 :

Dia 1 : 45' footing
Dia 2 : 30' footing + 2x(10x100m) 100% VAM, r = 25" footing, R = 3' footing + 5' footing
Dia 3 : 30' footing + 10' a 75/80% VAM, r = 1' footing + 5' footing

Semana 2 :

Dia 1 : 30' footing + 2x(4x300m) a 95% VAM, r = 1' footing , R = 3' footing + 5' footing
Dia 2 : 30' footing
Dia 3 : 30' footing + 2x(5x200m) a 100% VAM, r = 40" footing, R = 3' footing + 5' footing

Semana 3 :

Dia 1 : 45' footing
Dia 2 : 30' footing + Cuestas : 3x100m a 100% VAM, r = 100m footing + 10' footing + 4x50m multisaltos, r = 50m footing + 2x100m subida de rodilla , r = 100m footing + 2x100m tacon/gluteo, r = 100m footing + 10' footing
Dia 3 : 20' footing + 5x300m a 95% VAM, r = 1' footing + 3 ' footing + 6x200m a 100% VAM, r = 40" + 5' footing

Semana 4 :

Dia 1 : 30' footing + 20x100m a 100% VAM, r = 25" footing + 5' footing
Dia 2 : 1h10 footing
Dia 3 : 30' footing + 2000m a 75/80% VAM + 5' footing + 6x300m a 95% VAM , r = 100m footing + 5' footing

Semana 5 :

Dia 1 : 20' footing + 2x(6x200m) a 100% VAM , r = 40" footing, R = 3' footing + 5' footing
Dia 2 : 40' footing
Dia 3 : 20' footing + Prueba VAM de 3 minutos o carrera de 5km

Semana 6 :

Dia 1 : 60' footing + 10x100m a 100% VAM , r = 100m footing + 5' footing
Dia 2 : 45' footing
Dia 3 : 20' footing + 4x600m a 85/90% VAM, r = 1'30" footing + 1'30'' footing + 6x400m a 90/95% VAM, r = 1' footing + 5' footing

Semana 7 :

Dia 1 : 45' footing + 10' a 75/80% VAM+ 5' footing + 5' a 80/85% VAM + 5' footing
Dia 2 : 45' footing
Dia 3 : 20' footing + 2x(7x200m) 100% VAM, r = 100m footing, R = 3' footing + 5' footing

Semana 8 :

Dia 1 : 45' footing
Dia 2 : 20' footing + 10' a 80/85% VAM + 5' footing + 7x300 a 95% VAM, r = 100m footing + 5' footing
Dia 3 : 30' footing + Cuestas : 5x100m a 100% VAM, r = 100m footing + 10' footing + 6x50m multisaltos, r = 50m footing + 2x100m subida de rodilla , r = 100m footing + 2x100m tacon/gluteo, r = 100m footing + 10' footing

Semana 9 :

Semana 10 :

Dia 1 : 40' footing
Dia 2 : 20' footing + 1000m a 85/90% VAM, r = 3' footing + 5x400m a 90% VAM, r = 1'30'' footing + 5' footing
Dia 3 : 30' footing + Cuestas : 7x100m a 100% VAM, r = 100m footing + 10' footing + 8x50m multisaltos, r = 50m footing + 3x100m subida de rodilla , r = 100m footing + 3x100m tacon/gluteo, r = 100m footing + 10' footing

Semana 11 :

Dia 1 : 45' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing
Dia 2 : 20' footing + 10x300m a 95% VAM, r = 100m footing + 5' footing
Dia 3 : 30' footing + 6km en aceleracion progresiva de 65 a 80% VAM+ 5' footing

Semana 12 :