馃煝 Plan entrenamiento 5km en 24’/25′ y 10km en 50′, 3 sesiones, 8 semanas, VAM<16 km/h

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Plan entrenamiento 5km en 24’/25′ y 10km en 50′, 3 sesiones, 8 semanas, VAM<16 km/h

Plan para tiempo:

  • Plan entrenamiento 10 km: sub 50 minutos.
  • Plan entrenamiento 5 km: 24 minutos, sub 25聽 minutos.

Semana 1

  • D铆a 1聽: 20′ footing + 12x100m a 100% VAM, r = 100m footing + 5′ footing
  • D铆a 2聽: 20′ footing + 10′ a 80% VAM + 5′ footing
  • D铆a 3 : 45′ footing

Semana 2

  • D铆a 1聽: 20′ footing + 15x100m a 100% VAM, r = 100m footing + 5′ footing
  • D铆a 2聽: 20′ footing + 15′ a 80% VAM + 5′ footing
  • D铆a 3 : 55′ footing

Semana 3

  • D铆a 1聽: 20′ footing + 8x200m a 100% VAM, r = 100m footing + 5′ footing
  • D铆a 2聽: 20′ footing +2×10′ a 80% VAM, R = 5鈥 footing
  • D铆a 3 : 45′ footing

Semana 4

  • D铆a 1聽: 20′ footing + 20x100m a 100% VAM, r = 100m footing + 5′ footing
  • D铆a 2聽: 20′ footing
  • D铆a 3 : 60′ footing

Semana 5

  • D铆a 1聽: 20′ footing + 2x(4x300m) a 100% VAM, r = 1′ footing, R = 3′ footing + 5′ footing
  • D铆a 2聽: 20′ footing +16′ a 80% VAM + 5′ footing
  • D铆a 3 : 45′ footing

Semana 6

  • D铆a 1聽: 20′ footing + 8x300m a 100% VAM, r = 1′ footing + 5′ footing
  • D铆a 2聽: 20′ footing +20′ a 80% VAM + 5′ footing
  • D铆a 3 : 70′ footing

Semana 7

  • D铆a 1聽: 20′ footing + 10x300m a 100% VAM, r = 1′ footing + 5′ footing
  • D铆a 2聽: 20′ footing +20′ a 80% VAM + 5′ footing
  • D铆a 3 : 45′ footing

Semana 8

  • D铆a 1聽: 20′ footing + 8′ a 80% VAM聽+ 5′ footing
  • D铆a 2聽: 20′ footing + 5x100m a 100% VAM,聽r = 100m footing + 5′ footing
  • D铆a 3聽: Carrera de 10KM

 

Plan entrenamiento 10 km y Plan entrenamiento 5 km
Plan entrenamiento 10 km y Plan entrenamiento 5 km

 

Ciudades con carreras populares de 10 km聽 y de 5 km

  • Vitoria, Albacete, Alicante, Almer铆a, Oviedo, 脕vila, Badajoz, Palma de Mallorca, Barcelona, Burgos, C谩ceres, C谩diz, Santander, Castell贸n de la Plana, Ciudad Real, C贸rdoba, La Coru帽a, Cuenca, Gerona, Granada, Guadalajara, San Sebasti谩n, Huelva, Huesca, Ja茅n, Le贸n, L茅rida, Lugo, Madrid, M谩laga, Murcia, Pamplona, Orense, Palencia, Las Palmas de Gran Canaria, Pontevedra, Logro帽o, Salamanca, Segovia, Sevilla, Soria, Tarragona, Santa Cruz de Tenerife, Teruel, Toledo, Valencia, Valladolid, Bilbao, Zamora, Zaragoza.