Plan entrenamiento 5000m, 5 sesiones , 10 semanas

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Inicializar plan y VAM

 

Semana 1

• Día 1: 30' footing + 20' a 80% VAM
• Día 2: 45' footing
• Día 3: 20' footing + 10x100m a 110% VAM, r = 100m footing
• Día 4: 45' footing
• Día 5: 30' footing + 6x150m a 95% VAM, r = 150m footing

Semana 2

• Día 1: 45' footing
• Día 2: 20' footing + 10x300m a 100% VAM, r = 100m footing
• Día 3: 45' footing
• Día 4: 20' footing + 5x200m a 100% VAM, r = 30seg footing + 1'30seg footing + 2x800m a 95% VAM, r = 1'30seg footing + 5x200m a 100% VAM, r = 30seg footing + 600m a 95% VAM
• Día 5: 40' footing

Semana 3

• Día 1: 30' footing + 20' a 80% VAM
• Día 2: 45' footing
• Día 3: 20' + 6x400m a 100% VAM, r = 1'15seg footing
• Día 4: 45' footing
• Día 5: 20' footing + 7x600m a 90% VAM|95% VAM, r= 1'15seg footing

 

 

Semana 4

• Día 1: 45' footing
• Día 2: 30' footing + 6x150m a 110% VAM, r = 150m footing
• Día 3: 45' footing
• Día 4: 20' footing + 12x300m a 100% VAM, r = 1' footing
• Día 5: 45' footing

Semana 5: semana de descanso

• Día 1: 40' footing
• Día 2: 20' footing + 6x300m a 100% VAM, r = 1' footing
• Día 3: 20' footing + 5x100m a 100% VAM, r = 70m footing
• Día 4: COMPETICIÓN O TEST DE 3000m

Semana 6

• Día 1: 45' footing
• Día 2: 30' footing + 10x100m a 100% VAM, r = 70 m footing
• Día 3: 20' footing + 2x(7x300m a 100% VAM, r = 100m footing), R = 2' footing entre series
• Día 4: 30' footing + 8x100m a 110% VAM, r = 100m footing
• Día 5: 40' footing

Semana 7

• Día 1: 30' footing + 20' a 80% VAM
• Día 2: 30' footing + 10x100m a 110% VAM, r = 150m footing
• Día 3: 40' footing + 2x(10x200m a 100% VAM, r =40seg footing), r = 2' footing entre series
• Día 4: 45' footing
• Día 5: 20' footing + 4x1000m a  90% VAM|95% VAM, r = 2' footing

Semana 8

• Día 1: 45' footing
• Día 2: 20' footing +2x(7x300m a 100% VAM, r = 100m footing), R = 2' footing entre series
• Día 3: 30' footing + 8x100m a 110% VAM, r = 100m footing
• Día 4: 40' footing
• Día 5: 20' footing + 2x400m a 95% VAM, r = 45seg + 1' footing + 1500m a 90% VAM|95% VAM + 2' footing + 2x500 a 90% VAM|95% VAM, r = 1' footing + 1' footing + 1000m a 90% VAM|95% VAM + 1' footing + 600m a 95% VAM + 1' footing + 400m a 95% VAM

Semana 9

• Día 1: 45' footing
• Día 2: 20' footing + 10x400m a 95% VAM, r = 1' footing
• Día 3: 40' footing
• Día 4: 20' footing + 2x400m a 95% VAM, r = 45seg footing + 1' footing + 2000m a 90% VAM|95% VAM + 3' footing + 2x500m a 95% recuperación 1' + 1' footing + 1200m a 90% VAM|95% VAM recuperación + 1'30seg footing + 800m a 90% VAM|95% VAM
• Día 5: 45' footing

Semana 10

• Día 1: 40' footing
• Día 2: 20' footing + 7x300m a 100% VAM, r = 1' footing
• Día 3: 20' footing + 5x100m a 100% VAM, r = 100m footing
• Día 4: COMPETICIÓN 5000m