馃煚 Plan entrenamiento media marat贸n 21k en 1h20′ , 5 sesiones, 7 semanas, VAM > 19 km/h

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Plan entrenamiento media marat贸n 21k en 1h20′ , 5 sesiones, 7 semanas, VAM > 19 km/h

Plan entrenamiento聽 media marat贸n en 1h20, sub 1h25

El plan entrenamiento media marat贸n 21k聽se puede utilizar como plan de entrenamiento 20km.

Lea esta p谩gina antes empezar esta preparaci贸n

El plan entrenamiento聽 media marat贸n 21k:

  • D铆a 1聽: 45′ footing
  • D铆a 2聽: 30′ footing + 12x200m a 100% VAM , r = 40” + 5′ footing
  • D铆a 3聽: 60′ footing
  • D铆a 4聽: 45′ footing + 3×6′ a 85% VAM , r = 3′ footing + 10′ footing
  • D铆a 5 : 45′ footing + Cuestas: 7x100m a 100% VAM , r = 100m footing + 5′ footing

Semana 2聽:

  • D铆a 1聽: 45′ footing
  • D铆a 2聽: 30′ footing + 2x(6x300m) a 95% VAM , r = 1′ footing, R = 3′ footing + 5′ footing
  • D铆a 3聽: 60′ footing
  • D铆a 4聽: 45′ footing + 15′ a 80% VAM + 5′ footing + 10′ a 85% VAM + 5′ footing
  • D铆a 5 : 60′ footing + Cuestas: 8x100m a 100% VAM, r = 100m footing + 5′ footing

Semana 3聽:

  • D铆a 1聽: 45′ footing
  • D铆a 2聽: 30′ footing + 2 x(6x400m) a 90% VAM, r = 45” footing, R = 3′ footing + 10′ de footing
  • D铆a 3聽: 1h15 footing
  • D铆a 4聽: 40′ footing + 3×10 ‘ a 85% VAM, r = 3′ footing + 5’ footing
  • D铆a 5 : 45′ footing + 10x100m a 100% VAM, r = 100m footing + 5′ footing

Semana 4聽:

  • D铆a 1聽: 45′ footing
  • D铆a 2聽: 20′ footing + 8′ a 85% VAM + 5′ footing
  • D铆a 3聽: 60′ footing
  • D铆a 4 : Competici贸n 10km

Semana 5聽:

  • D铆a 1聽: 45′ footing
  • D铆a 2聽: 30′ footing + 6x300m a 95% VAM , r = 100m footing + 3′ footing + 5x 500m a 90% VAM, r = 1′ + 5′ footing
  • D铆a 3聽: 1h30′ footing
  • D铆a 4聽: 45′ footing + 10x100m a 100% VAM, r = 100m footing + 5′ footing
  • D铆a 5 : 40′ footing + 20′ a 80% VAM + 5′ footing + 12′ a 85 % VAM + 15′ footing

Semana 6聽:

  • D铆a 1聽: 45′ footing
  • D铆a 2聽: 30′ footing + 14x 200m a 100% VAM, r = 40” footing + 5′ footing
  • D铆a 3聽: 1h30 footing
  • D铆a 4聽: 30′ footing + 6 km a 80% VAM + 5′ footing + 3 kms a 85% VAM + 3′ footing + 2km 85/ 90% VAM + 15′ de footing
  • D铆a 5 : 60′ footing + 10x100m a 100% VAM, r = 100m footing + 5′ footing

Semana 7聽:

  • D铆a 1聽: 30′ footing
  • D铆a 2聽: 20′ footing + 6′ a 85% VAM + 5′ footing
  • D铆a 3聽: 20′ footing+ 5x100m a 100% VAM , r = entre 100m footing + 5′ footing
  • D铆a 4 : Competici贸n media marat贸n

 

Plan entrenamiento聽 media Marat贸n en 1h20
Plan entrenamiento聽 media Marat贸n en 1h20

Ciudades con medio marat贸n:

  • 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, Santa Pola, Cartagena.