Plan entrenamiento maratón 2h30 a 2h35, 6 sesiones, 8 semanas, VAM > 21 km/h
Plan entrenamiento maratón en 2h30 , sub 2h35.
Semana 1 :
- Día 1 : 45′ footing
- Día 2 : 30′ footing + 12x200m a 100% VAM, r = 40” footing + 5′ footing
- Día 3 : 60′ footing
- Día 4 : 30′ footing
- Día 5 : 45′ footing + 20′ a 80% VAM, r = 3′ footing + 10′ footing
- Día 6 : 45′ footing + 15′ a 80% VAM + 10′ footing + 10′ a 85% VAM + 15’footing
Semana 2 :
- Día 1 : 45′ footing
- Día 2 : 30′ footing + 2000m a 90% VAM + footing 5′ + 10x300m a 100% VAM , r = footing lent 100m + 5′ footing
- Día 3 : 1h15′ footing
- Día 4 : 30′ footing
- Día 5 : 45′ footing + 10x100m a 100% VAM, r = 100m footing + 5′ footing
- Día 6 : 60′ footing + 15′ a 80% VAM + 5′ footing + 10′ a 85% VAM + 15′ footing
Semana 3 :
- Día 1 : 45′ footing
- Día 2 : 30′ footing + 5x600m a 90% VAM, r = 50” footing chaque 400m + 5′ footing + 10x200m a 100% VAM, r = 100m footing + 5′ footing
- Día 3 : 1h30 footing
- Día 4 : 45′ footing
- Día 5 : 30′ footing + 10km aceleración progresiva de 80 a 90% VAM + 15’footing
- Día 6 : 60′ footing + 10x100m a 100% VAM, r = 100m footing + 5′ footing
Semana 4 :
- Día 1 : 40′ footing
- Día 2 : 20′ footing + 6′ a 90% VAM + 5′ footing
- Día 3 : 40’footing
- Día 4 : 20′ footing + 5x100m sur pelouse + 5′ footing
- Día 5 : Competición media maratón
Semana 5 :
- Día 1 : 40′ footing + 5x100m a 100% VAM, r = 100m footing + 5′ footing
- Día 2 : 1h15′ footing
- Día 3 : 30′ footing
- Día 4 : 30′ footing + 30x100m a 100% VAM, r = 75m footing + 5′ footing
- Día 5 : 1h30′ footing
- Día 6 : 45′ footing + 20′ a 80% VAM + 5′ footing + 10′ a 85 % VAM + 5’footing + 15′ a 80% VAM + 15′ footing
Semana 6 :
- Día 1 : 30′ footing + 5x100m a 100% VAM, r = 100m footing + 5′ footing
- Día 2 : 20′ footing + 15x200m a 100% VAM, r = 100m footing + 5′ footing
- Día 3 : 45′ footing
- Día 4 : 30′ footing + 4x1500m a 85% VAM, r = 2′ footing + 5′ footing
- Día 5 : 60′ footing
- Día 6 : 45′ footing + 30′ aceleración progresiva de 65 a 90% VAM + 10′ footing + 15′ a 80% VAM + 5′ footing + 10′ a 85% VAM + 15′ footing
Semana 7 :
- Día 1 : 30′ footing + 5x100m a 100% VAM, r = 100m footing + 5′ footing
- Día 2 : 30′ footing
- Día 3 : 30′ footing + 5x2000m a 80% VAM , r = 4′ footing + 5′ footing
- Día 4 : 30′ footing
- Día 5 : 30′ footing + 15x100m, r = 100m footing + 5′ footing
- Día 6 : 1h30 footing
Semana 8 :
- Día 1 : 40′ footing
- Día 2 : 20′ footing + 10′ a 80% VAM + 5′ footing + 5x100m, r = 100m footing + 5′ footing
- Día 3 : 20′ footing + 5x100m, r = 100m footing + 5′ footing
- Día 4 : Competición maratón
Plan entrenamiento maratón en 2h30 a 2h35. Los grandes 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 de Henares, Santa Cruz de Tenerife, Gran canaria, San Sebastián, Valencia, Lanzarote, Málaga.
Autor: Laurent Colas.
Entrenador de mediofondo y fundador le la web Manolo running coach
