馃敶 Plan entrenamiento 5km en 16′ y 10km en 34’/35′, 5 sesiones, 5 semanas, VAM > 18km /h

Plan entrenamiento 5km en 16′ y 10km en 34’/35′, 5 sesiones, 5 semanas, VAM > 18km /h聽

km/h



Más informaciones:

Plan para tiempo:

  • Plan entrenamiento 10 km: 34 minutos, 35 minutos, sub 35 minutos
  • Plan entrenamiento 5 km: 16 minutos, sub 17 minutos

Semana 1

  • D铆a 1聽: 30′ footing + 7x100m a 105% VAM, r = 100m footing + 5′ footing
  • D铆a 2聽:聽20′ footing + 12×15” a 90% VAM|95% VAM, r = 15” a 65% VAM + 5′ footing
  • D铆a 3聽: 40′ footing
  • D铆a 4聽: 20′ footing + 6x600m a 85% VAM, r = 200m a 60% VAM + 5′ footing
  • D铆a 5 : 50′ footing

Semana 2

  • D铆a 1 : 30′ footing + 7x100m a 105% VAM, r = 100m footing + 5′ footing
  • D铆a 2聽: 20′ footing + 10x300m a 90% VAM, r = 100m a 60% VAM footing + 5′ footing
  • D铆a 3 : 20′ footing + 15′ a 75% VAM + 5′ footing
  • D铆a 4聽: 20′ footing + 6x800m a 90% VAM, r = 1’30” footing+ 5′ footing
  • D铆a 5 : 55′ footing

Semana 3

  • D铆a 1 : 30′ footing + 10x100m a 105% VAM, r = 100m footing + 5′ footing
  • D铆a 2聽: 20′ footing + 12 a 15x200m a 100% VAM, r = 100m footing + 5′ footing
  • D铆a 3聽: 45′ footing
  • D铆a 4聽: 20′ footing + 5x1000m a 80% VAM, r = 200m a 60% VAM + 5′ footing
  • D铆a 5聽: 45′ footing

Semana 4

  • D铆a 1聽: 1h20′ footing
  • D铆a 2 : 20′ footing +16×15” a 90% VAM|95% VAM, r = 15” a 65% VAM + 5′ footing
  • D铆a 3聽: 50′ footing
  • D铆a 4聽: 20′ footing + 5′ a 80% VAM + 1′ a 90% VAM + 5′ a 80% VAM + 1′ a 90% VAM + 5′ a 80% VAM + 1′ a 90% VAM + 5′ a 80% VAM + 5′ footing
  • D铆a 5 : 50′ footing

Semana 5

  • D铆a 1聽: 30′ footing
  • D铆a 2聽: 20′ footing + 1000m a 90% VAM + 4′ footing + 5x300m a 95% VAM, r = 45” footing + 5′ footing
  • D铆a 3聽: 20′ footing + 5x100m a 100% VAM, r = 100m footing + 5′ footing
  • D铆a 4聽: Competici贸n de 5km o 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.

 

image_pdfDescargar el pdf del plan de entrenamiento/p谩ginas