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

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

km/h



Más informaciones:

Plan 3 sesiones para tiempos:

  • Plan entrenamiento 10 km: sub 55 minutos, sub 54, sub 53, sub 52, sub 51
  • Plan entrenamiento 5 km: 24 minutos, sub 25 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′ 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 : 20′ footing + 2x(4x300m a 100% VAM, r = 1′ footing), R = 3′ footing entre las series + 5′ footing
  • D铆a 2 : 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 : 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 5 a 10km

Plan en 4 d铆as semana:

 

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 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.

 

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