Plan entrenamiento maratón en 3h10, 4 sesiones, 9 semanas, VAM > 18km/h
Más informaciones:
Plan entrenamiento maratón en 3h10, 3h11, 3h12, 3h13, 3h14, sub 3h15, sub 3h15, sub 3h13, sub 3h12, sub 3h11
Semana 1 :
- Día 1 : 45′ footing
- Día 2 : 30′ footing + 16×20” a 100% VAM, r = 20” footing + 5′ footing
- Día 3 : 60′ footing
- Día 4 : 45′ footing + 15′ a 80% VAM + 5′ a 70% VAM + 10′ a 85% VAM + 25′ footing
Semana 2 :
- Día 1 : 45′ footing + Cuestas: 10x100m a 100% VAM, r = 100m footing + 5′ footing
- Día 2 : 30′ footing + 12x300m a 95% VAM, r = 1′ footing + 5′ footing
- Día 3 : 1h20′ footing
- Día 4 : 45′ footing + 20′ a 80% VAM + 5′ a 70% VAM + 10′ a 85% VAM + 20′ a 70% VAM
Semana 3 :
- Día 1 : 1h30′ footing
- Día 2 : 30′ footing + 2x(8x200m a 100% VAM, r = footing 100m), R = 2’30” footing entre series + 15′ footing
- Día 3 : 40′ footing + 3x2000m a 85% VAM|90% VAM, r = 3′ footing + 5′ footing
- Día 4 : 45′ footing + 8km a 80% VAM + 5′ a 70% VAM + 6km a 80% VAM + 15′ footing
Semana 4 :
- Día 1 : 1h45′ footing
- Día 2 : 30′ footing + 3x(5x400m a 90/95% VAM, r = 50” footing), R = 2′ footing entre series + 5′ footing
- Día 3 : 1h Footing +10x100m a 100% VAM, r = 100m footing
- Día 4 : 1h footing + 10km en aceleración progresiva 75% VAM a 85% VAM + 20′ footing
Semana 5 :
- Día 1 : 45′ footing
- Día 2 : 30′ footing + 15x100m a 100% VAM, r = 100m footing + 5′ footing
- Día 3 : Competición media maratón
Semana 6 :
- Día 1 : 60′ footing
- Día 2 : 30′ footing + 3x(10×20” a 100% VAM, r = 20” footing), R = 3′ footing entre series+ 15′ footing
- Día 3 : 1h45′ footing
- Día 4 : 45′ footing + 30′ a 80% VAM + 8′ a 70% VAM + 12′ a 85% VAM + 4′ a 70% VAM + 18′ a 80% VAM
Semana 7 :
- Día 1 : 30′ footing + 24x100m a 100% VAM, r = 100m footing + 5′ footing
- Día 2 : 30′ footing + 4km a 85% VAM + 4′ footing + 2km a 90% VAM + 3′ footing + 8x200m a 100% VAM, r = 35” footing + 5′ footing
- Día 3 : 60′ footing + 10x100m a 100% VAM, r = 100m footing + 5′ footing
- Día 4 : 45′ footing + 3×15′ a 80% VAM, r = 4′ a 70% VAM + 15′ footing
Semana 8 :
- Día 1 : 45 4 footing
- Día 2 : 30′ footing + 4x2000m a 85% VAM, r = 3′ footing + 5′ footing
- Día 3 : 30′ footing
- Día 4 : 70′ footing + 15′ a 80% VAM + 20′ footing
Semana 9 :
- Día 1 : 40′ footing
- Día 2 : 20′ footing + 10′ a 80% VAM + 10′ footing
- Día 3 : Competición maratón
Los grans Maratón internacional:
- París, Boston, Londres, Berlín, Róterdam, Nueva York y Chicago,
Maratón en España:
- Almagro, Murcia, Sevilla, Castellón, Vizcaya, Girona, Badajoz, Zaragoza, Barcelona, Ibiza, Madrid, Empúries, Vitoria-Gasteiz, Logroño, Las palmas, Bilbao, Ciudad Real, Alcalá Henares, Santa Cruz Tenerife, Gran canaria, San Sebastián, Valencia, Lanzarote, Málaga.
Autor: Laurent Colas.
Entrenador de mediofondo y fundador de la web Manolo running coach
