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Home Entrenamientos Planes Trail, ultra, montaña Trail y montaña 4 sesiones semana Plan trail y montaña mas 100km de distancia, 5 sesiones, 10 semanas (plan 1014bis)

Programa trail y montaña mas  100km de distancia, 5 sesiones, 10 semanas (plan 1014bis)

Semana 1

  • Dia 1 : 1h footing con desnivelado tipo trail + 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 2x10(30''/30'') a 100% VAM, R = 2'30'' footing + 5' footing
  • Dia 3 : 45' footing
  • Dia 4 : Mañana : 60' footing + 2x15' a 80% VAM, r = 4' footing + 20' footing + Cuestas: 6x100m a 100% VAM, r = 100m footing
  • Dia 4 : Tarde : 1h bicicleta suave y sin cuestas

 

Semana 2

  • Dia 1 : 1h30 footing con desnivelado tipo trail
  • Dia 2 : 20' footing + 2x(5x300m), r =150m footing, R = 2'30'' footing + 5' footing
  • Dia 3 : 45' footing + Cuestas: 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 4 : mañana : 70' footing + 20' en aceleracion progresiva de 70 a 80% VAM + 15' footing + 15' footing con desnivelado tipo trail
  • Dia 4 : Tarde : 1h15 bicicleta suave y sin cuestas

 

Semana 3

  • Dia 1 : 45' footing
  • Dia 2 : 1h footing
  • Dia 3 : 1h30 footing

 

 

Semana 4

  • Dia 1 : 30' footing + 20x100m a 100% VAM, r = 75m footing + 5' footing
  • Dia 2 : 20' footing + 5x1200m a 85% VAM, r = 4' footing + 5' footing
  • Dia 3 : 40' footing
  • Dia 4 : mañana : 60' footing + 20' a 80% VAM+ 10' footing + 10' a 80% VAM + 20' footing con desnivelado tipo trail
  • Dia 4 : Tarde : 1h30 bicicleta suave y sin cuestas

 

Semana 5

  • Dia 1 : 1h45 footing con desnivelado tipo trail
  • Dia 2 : 30' footing + 22x100m a 100% VAM, r = 75m footing + 5' footing
  • Dia 3 : 60' footing + Cuestas: 12x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 4 : mañana : 60' footing + 3x15' a 80% VAM, r = 4' footing + 20' footing + Cuestas: 8x100m a 100% VAM, r = 100m footing + 15' footing
  • Dia 4 : Tarde : 1h30 bicicleta suave y sin cuestas

 

Semana 6

  • Dia 1 : 45' footing
  • Dia 2 : 20' footing + 12x100m a 95% VAM, r = 100m footing + 5' footing
  • Dia 3 : 1h45 footing

 

Semana 7

  • Dia 1 : 45' footing
  • Dia 2 : 30' footing + 20x100m a 100% VAM, r = 75m footing + 5' footing
  • Dia 3 : 1h30' footing con desnivelado tipo trail
  • Dia 4 : mañana : 60' footing + 30' en aceleracion progresiva de 70 a 80% VAM + 15' footing + 15' a 80% VAM + 15' footing + Cuestas: 8x100m a 100% VAM, r = 100m footing
  • Dia 4 : Tarde : 1h30 bicicleta suave y sin cuestas

 

Semana 8

  • Dia 1 : 40' footing + 5x100m a 100% VAM, r = 100m footing
  • Dia 2 : 2h footing con desnivelado tipo trail
  • Dia 3 : 30' footing + 2x3000m a 80% VAM, r = 4' footing + 5' footing + 3000m a 85% VAM, + 5' footing
  • Dia 4 : mañana : 1h30 footing + 20' a 80% VAM + 10' footing + 15' a 80% VAM + 15' footing + 10x100m a 100% VAM, r = 100m footing + 20' footing
  • Dia 4 : Tarde : 1h30 bicicleta suave y sin cuestas

 

Semana 9

  • Dia 1 : 30' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 4x2000m a 80% VAM, r = 4' footing + 5' footing
  • Dia 3 : 40' footing
  • Dia 4 : 2h

 

Semana 10

  • Dia 1 : 40' footing
  • Dia 2 : 20' footing + 7' a 80% VAM + 10' footing
  • Dia 3 : 20' footing + 5x100m a 100% VAM, r = 100m footing
  • Dia 4 : TRAIL