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Home Entrenamientos Planes Trail, ultra, montaña Trail y montaña 4 sesiones semana Plan trail y montaña mas 42km de distancia, 4 sesiones, 9 semanas, VAM mas 18km/h (plan 1010bis)

Programa trail y montaña mas  42km de distancia, 4 sesiones, 9 semanas, VAM mas 18km/h (plan 1010bis)

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 80%VAM, r = 4' footing + 20' footing + Cuestas: 6x100m a 100% VAM, r = 100m footing

 

Semana 2

  • Dia 1 : 1h30 con desnivelado tipo trail
  • Dia 2 : 30' footing + 2x(7x200m), r = 100m footing, R = 2'30'' footing + 5' footing
  • Dia 3 : 60' footing + Cuestas: 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 4 : 70' footing + 20' en aceleracion progresiva de 70 a 80%VAM + 15' footing

 

Semana 3

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

 

 

Semana 4

  • Dia 1 : 2h footing con desnivelado tipo trail
  • Dia 2 : 30' footing + 25x100m a 100% VAM, r = 75m footing + 5' footing
  • Dia 3 : 40' footing
  • Dia 4 : 60' footing + 3x15' a 80%VAM, r = 4' footing ' + 20' footing + Cuestas: 6x100m a 100% VAM, r = 100m footing + 15' footing

 

Semana 5

  • Dia 1 : 45' footing
  • Dia 2 : 60' footing
  • Dia 3 : 2h footing

 

Semana 6

  • Dia 1 : 1h 30 footing con desnivelado tipo trail
  • Dia 2 : 30' footing + 20x100m a 100% VAM, r = 75m footing + 5' footing
  • Dia 3 : 1h30 con desnivelado tipo trail
  • Dia 4 : 60' footing + 30' en aceleracion progresiva de 70 a 80%VAM + 15' footing + 15' a 80%VAM + 15' footing

 

Semana 7

  • Dia 1 : 1h30' con desnivelado tipo trail + 10x100m a 100% VAM, r = 100m footing + 5' footing
  • Dia 2 : 30' footing + 3x3000m a 85% VAM, r = 4' footing + 5' footing
  • Dia 3 : 60' footing
  • Dia 4 : 75' footing + 20' a 80%VAM + 10' footing + 15' a 80%VAM + 15' footing + 10x100m a 100% VAM, r = 100m footing + 20' footing

 

Semana 8

  • 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 footing

 

Semana 9

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