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Home Entrenamientos Planes Trail, ultra, montaña Trail y montaña 4 sesiones semana Plan trail y montaña hasta 40km de distancia, 3 sesiones, 10 semanas, VAM mas 18km/h (plan 1003)

Programa trail y montaña hasta 40km de distancia, 3 sesiones, 10 semanas, VAM mas 18km/h (plan 1003)

Semana 1

  • Dia 1 : 60' footing con desnivelado tipo trail
  • Dia 2 : 30' footing + 2x12'(30''/30'') a 100% VAM, r = 3' footing + 5' footing
  • Dia 3 : 45' footing
  • Dia 4 : 60' footing + 2x15' a 75% VAM, r = 5' footing + 20' footing

 

Semana 2

  • Dia 1 : 1h15 footing
  • Dia 2 : 30' footing + 2x(7x200m), a 100% VAM, r = 100m footing, R = 3' footing + 5' footing
  • Dia 3 : 60' footing
  • Dia 4 : 70' footing + 20' aceleracion progresiva de 65 a 80% VAM + 15' footing

 

Semana 3

  • Dia 1 : 60' footing con desnivelado tipo trail
  • Dia 2 : 30' footing + 20x100m a 100%, r = 100m footing + 5' footing
  • Dia 3 : 40' footing
  • Dia 4 : 60' footing + 20' a 75% VAM + 10' footing + 10' a 80% VAM+ 10' footing

 

 

Semana 4

  • Dia 1 : 1h30 footing con desnivelado tipo trail
  • Dia 2 : 30' footing + 25x100m 100% VAM, r = 100m footing + 10' footing
  • Dia 3 : 40' footing
  • Dia 4 : 60' footing + 3x15' a 75% VAM, r = 5' footing + 20' footing

 

Semana 5

  • Dia 1 : 1h 30 footing con desnivelado tipo trail
  • Dia 2 : 30' footing + 20x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 3 : 45' footing
  • Dia 4 : 60' footing + 30' aceleracion progresiva de 65 a 80% VAM + 15' footing + 15' a 80% VAM + 15' footing

 

Semana 6

  • Dia 1 : 1h30' footing con desnivelado tipo trail + 10x100m 100% VAM, r = 100m footing + 10' footing
  • Dia 2 : 30' footing + 3x3000m a 80% VAM, r = 5' footing + 5' footing
  • Dia 3 : 60' footing
  • Dia 4 : 75' footing + 20' a 75% VAM + 10' footing + 15' a 75% VAM + 15' footing + 10x100m 100% VAM, r = 100m footing

 

Semana 7

  • Dia 1 : 30' footing + 5x100m 100% VAM, r = 100m footing + 10' footing
  • Dia 2 : 30' footing + 4x2000m a 75% VAM, r = 5' footing + 5' footing
  • Dia 3 : 40' footing
  • Dia 4 : 1h 40 footing

 

Semana 8

  • Dia 1 : 30 footing
  • Dia 2 : 20' footing + 7' a 80% VAM + 10' footing
  • Dia 3 : 20' footing + 5x100m 100% VAM, r = 100m footing
  • Dia 4 : TRAIL