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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 menos 18km/h (plan 1009)

 

Programa trail y montaña mas 42km de distancia, 4 sesiones, 9 semanas, VAM menos 18km/h (plan 1009)

 
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 3 : 45' footing
Dia 4 : 60' footing + 2x15' a 75% VAM, r = 5' footing + 20' footing + Cuestas: 6x100m a VAM, r = 100m footing
 
Semana 2
Dia 1 : 1h30 footing
Dia 2 : 30' footing + 2x(6x200m), r = 100m footing, R = 3' 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 65 a 75% VAM + 15' footing + 15' footing con desnivelado tipo trail
 
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 + 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 = 100m footing + 5' footing
Dia 3 : 60' footing + Cuestas: 10x100m a VAM, r = 100m footing + 5' footing
Dia 4 : 60' footing + 3x15' a 75% VAM, r = 5' footing + 20' footing + Cuestas: 6x100m a 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 = 100m 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 7
Dia 1 : 1h30' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing
Dia 2 : 30' footing + 8x1000m a 80% 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 a 100% VAM, r = 100m footing + 20' footing
 
Semana 8
Dia 1 : 30' footing + 10x100m a 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 : 2h footing
 
Semana 9
Dia 1 : 30 footing
Dia 2 : 20' footing + 7' a 75% VAM + 10' footing
Dia 3 : 20' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
Dia 4 : TRAIL