plan entrainement course a pied

Home Entrenamientos Planes Trail, ultra, montaña Trail y montaña 4 sesiones semana Plan trail y montaña hasta 40km de distancia, 4 sesiones, 8 semanas, VAM menos 18km/h (plan 1002)

Programa trail y montaña hasta 40km de distancia, 4 sesiones, 8 semanas, VAM menos 18km/h  (plan 1002)

 

Semana 1

  • Dia 1 : 60' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 2x10'(30''/30'') a 100% VAM, R = 3' footing + 5' footing
  • Dia 2 : 45' footing
  • Dia 3 : 60' footing + 2x15' a 75% VAM, r = 5' footing + 20' footing

 

Semana 2

  • Dia 1 : 1h15 footing
  • Dia 2 : 30' footing + 2x(6x200m) a 100% VAM, r = 100m, R = 3' footing + 5' footing
  • Dia 3 : 60' footing
  • Dia 4 : 70' footing + 20' en aceleracion progresiva de 65 a 75 % VAM + 15' footing

 

 

Semana 3

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

 

Semana 5

  • Dia 1 : 1h30 footing con desnivelado tipo trail
  • Dia 2 : 30' footing + 20x100m a 100% VAM, r = 75' footing + 5' footing
  • Dia 3 : 45' footing
  • Dia 4 : 60' footing + 30' en aceleracion progresiva de 65 a 75 % VAM + 15' footing + 15' a 75% VAM + 15' footing

 

Semana 6

  • Dia 1 : 1h30' footing + 10x100m 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 8x1000m a 85% VAM, r = 4' 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 + 5' footing

 

Semana 7

  • Dia 1 : 30' footing + 10x100m 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 4x2000m a 75% VAM, r =5' footing + 5' footing
  • Dia 3 : 40' footing
  • Dia 4 : 1h40 footing

 

Semana 8

  • Dia 1 : 30 footing
  • Dia 2 : 20' footing + 7' a 75% VAM + 10' footing
  • Dia 3 : 20' footing +5x100m 100% VAM, r = 100m footing + 5' footing
  • Dia 4 : TRAIL