Plan pretemporada, 3 a 4 sesiones, 12 a 15 semanas, VAM < 18 km/h
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Plan de 3 semanas para alcanzar una forma física correcta antes el plan pretemporada.
Semana 1
- Día 1 : 30' footing
- Día 2 : 20' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing
- Día 3 : 45' footing
Semana 2
- Día 1 : 45' footing
- Día 2 : 20' footing + 12x20seg a 100% VAM, r = 20seg footing + 5' footing
- Día 3 : 30' footing + 10' a 80% VAM + 5' footing
Semana 3
- Día 1 : 45' footing
- Día 2 : 20' footing + test VAM de 5' + 15' footing,
- Día 3 : 30' footing + 6x2' a 90% VAM, r = 1' footing + 5' footing
Plan y preparación de pretemporada
Para entrenarse 4 veces a la semana, añadir un día con footing de 30 a 60 minutos al medio del día 2 y 3
Semana 1 :
- Día 1 : 45' footing
- Día 2 : 30' footing + 2x(7x200m 100% VAM, r =30' footing), R= 3' footing + 5' footing
- Día 3 : 30' footing + 15' a 80% VAM, r = 1' footing + 5' footing
Semana 2 :
- Día 1 : 30' footing + 2x(6x300m a 95% VAM, r = 1' footing), R = 3' footing entre series + 5' footing
- Día 2 : 30' footing
- Día 3 : 30' footing + 2x(4x500m a 90% VAM, r = 1' footing), R = 3' footing entre series + 5' footing
Semana 3 :
- Día 1 : 45' footing
- Día 2 : Cuestas: 6x100m a 100% VAM, r = 100m footing + 10' footing + 2x100m multisaltos, r = 100m footing + 2x100m subida de rodilla, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10' footing
- Día 3 : 20' footing + 6x300m a 95% VAM, r = 1' footing + 3 'footing + 9x200m a 100% VAM, r = 40seg footing + 5' footing
Semana 4 :
- Día 1 : 30' footing + 16x30seg a 100% VAM, r = 30seg footing + 5' footing
- Día 2 : 1h10 footing
- Día 3 : 30' footing + 2000m 85% VAM|90% VAM + 5' footing + 8x300m a 95% VAM, r = 100m footing + 5' footing
Semana 5 :
- Día 1 : 20' footing + 16x200m 100% VAM, r = 35seg footing + 5' footing
- Día 2 : 40' footing
- Día 3 : 20' footing + test VAM de 5' o carrera de 5 km + 5' footing
Semana 6 :
- Día 1 : 60' footing + 2x(12x30seg a 100% VAM, r = 30seg footing), R = 3' footing entre series + 5' footing
- Día 2 : 45' footing
- Día 3 : 20' footing + 4x800m a 90% VAM, r = 1'30seg footing + 1' 30 footing + 6x400m a 95% VAM, r = 1' footing + 5' footing
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Semana 7 :
- Día 1 : 30' footing + 20' a 80% VAM + 5' footing + 10' a 85% VAM + 5' footing
- Día 2 : 45' footing
- Día 3 : 20' footing + 11x300m a 95% VAM, r =100m footing + 5' footing
Semana 8 :
- Día 1 : 1h20' footing
- Día 2 : 20' footing + 10' a 90% VAM + 3' footing + 12x200 a 100% VAM, r = 100m footing + 5' footing
- Día 3 : Cuestas: 6x150m a 100% VAM, r = 150m footing + 10' footing + 4x100m multisaltos, r = 100m footing + 3x100m subida de rodilla , r = 100m footing + 3x100m talón glúteo, r = 100m footing + 10' footing
Semana 9 :
- Día 1 : 30' footing
- Día 2 : 20' footing + 15x100m a 100% VAM, r = 100m footing + 10' footing
- Día 3 : Carrera 10km
Semana 10 :
- Día 1 : 40' footing
- Día 2 : 20' footing + 1500m 90% VAM|95% VAM + 3' footing + 7x400m a 95% VAM, r = 1' footing + 5' footing
- Día 3 : Cuestas: 6x200m a 100% VAM, r = 200m footing + 10' footing + 10x50m multisaltos, r = 50m footing + 4x100m subida de rodilla, r = 100m footing + 4x100m talón glúteo, r = 100m footing + 10' footing
Semana 11 :
- Día 1 : 45' footing + 15x20seg a 100% VAM, r =20seg footing + 5' footing
- Día 2 : 20' footing + 5x1000m a 90% VAM, r = 2' footing + 5' footing
- Día 3 : 45' footing + 6km en aceleración progresiva de 65% VAM a 85% VAM+ 15' footing
Semana 12 :
- Día 1 : 45' footing
- Día 2 : 20' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing
- Día 3 : Carrera 10km
Autor: Laurent Colas.
Entrenador de mediofondo y fundador de la web Manolo running coach
Ex coordinador técnico en laboratorio de investigación científica en deportes
Desarrollador informático y especialista en tecnología del deporte
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