Plan entrenamiento campo a través, 3 dia/.Sem, 8 Sem., VAM<16km/h

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Semana 1

• Día 1: 45' footing
• Día 2: 20' footing + 15x100m a 100% VAM, r = 75m footing + 5' footing
• Día 3: 20' footing + 10' a 80% VAM + 5' footing

Semana 2

• Día 1: 45' footing
• Día 2: 20' footing + 15x100m a 100% VAM, r = 75m footing + 5' footing
• Día 3: 20' footing + 2x(5x300m a 95% VAM, r = 1' footing), R = 2'30seg footing entre series + 5' footing

Semana 3

• Día 1: 30' footing
• Día 2: 20' footing + 13x100m a 100% VAM, r = 75m footing + 3' footing + Cuestas: 7x100m a 100% VAM, r = 100m footing + 5' footing
• Día 3: 60' footing

 

 

Semana 4

• Día 1: 30' footing + 2x8' a 80% VAM, r = 5' footing + 5' footing
• Día 2: 40' footing
• Día 3: 20' footing + con una serie terreno tipo cross: 2x(8x20seg a 100% VAM, r = 20seg footing), R= 2'30seg footing + 5' footing

Semana 5

• Día 1: 30' footing
• Día 2: 20' footing + 5' a 85% VAM + 5' footing
• Día 3: Cross

Semana 6

• Día 1: 30' footing
• Día 2: 20' footing + 12x100m a 100% VAM, r = 100m footing + 5' footing
• Día 3: 75' footing

Semana 7

• Día 1: 20' footing + con una serie terreno tipo cross: 2x(6x200m a 100% VAM, r = 100m footing), R = 2'30seg footing entre series + 5' footing
• Día 2: 30' footing
• Día 3: 30' footing + 2x10' a 80% VAM, r = 5' footing + 5' footing

Semana 8

• Día 1: 30' footing
• Día 2: 20' footing + 6' a 85% VAM + 5' footing
• Día 3: Cross