馃煝Plan entrenamiento 5km en 15’45” y 10km en 33’30”, 6 sesiones, 5 semanas, VAM > 21 km/h

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Plan entrenamiento 5km en 15’45” y 10km en 33’30”, 6 sesiones, 5 semanas, VAM > 21 km/h

Plan para tiempo:

  • Plan entrenamiento 5 km: en 15’45” minutos, sub 16 minutos
  • Plan entrenamiento 10 km: en 33’30” ,聽 sub 34 minutos.

Semana 1

  • D铆a 1聽: 30′ footing + 12x100m a 110% VAM, r = 100m footing + 5′ footing
  • D铆a 2聽: 45鈥 footing
  • D铆a 3聽: 20′ footing + 15x200m a 100% VMA, r = 30” footing + 5′ footing
  • D铆a 4聽: 40鈥 footing
  • D铆a 5聽: 20鈥 footing + 20鈥 a 80% VAM + 5′ footing
  • D铆a 6聽: 60鈥 footing

Semana 2

  • D铆a 1聽: 20鈥 footing + 10x500m a 90% VAM, r = 1′ footing + 5′ footing
  • D铆a 2聽: 30鈥 footing
  • D铆a 3聽: 20′ footing + 11x300m a 100% VMA, r = 45” footing + 5′ footing
  • D铆a 4聽: 45鈥 footing
  • D铆a 5聽: 20鈥 footing + 6x1500m a 85% VAM, r = 4′ footing + 5′ footing
  • D铆a 6聽: 75鈥 footing

Semana 3

  • D铆a 1聽: 30′ footing + 15x100m a 110% VAM, r = 100m footing + 5′ footing
  • D铆a 2聽: 30鈥 footing
  • D铆a 3聽: 20′ footing + 30x100m a 100% VAM, r = 17” footing + 5′ footing
  • D铆a 4聽: 45′ footing
  • D铆a 5聽: 20鈥 footing + 7x800m a 90% VAM, r =1鈥15” footing + 5′ footing
  • D铆a 6聽: 60鈥 footing

Semana 4

  • D铆a 1聽: 30′ footing + 8x200m a 110% VAM, r = 150m footing + 5′ footing
  • D铆a 2聽: 30鈥 footing
  • D铆a 3聽: 20鈥 footing + 10x400m a 95% VAM, r = 1′ footing + 5′ footing
  • D铆a 4聽: 45′ footing
  • D铆a 5聽: 20鈥 footing + 7x1000m a 90% VAM, r = 2′ footing + 5′ footing
  • D铆a 6聽: 45鈥 footing

Semana 5

  • D铆a 1聽: 30′ footing
  • D铆a 2聽: 20′ footing + 8 minutes a 90% VAM + 5′ footing
  • D铆a 3聽: 20′ footing + 5x100m a 100% VAM, r = 100m footing + 5′ footing
  • D铆a 4聽: Carrera de 5 a 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.