Plan pretemporada, 3/4 sesiones, 12/15 semanas, VAM>18 km/h

Plan pretemporada, 3 a 4 sesiones, 12 a 15 semanas, VAM > 18 km/h

 

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 + 15x20seg a 100% VAM, r = 20seg footing + 5' footing
• Día 3 : 20' footing + test VAM de 5' + 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 + 10x200m a 100% VAM, r =35' footing + 5' footing
• Día 3 : 30' footing + 6x600m a 90% VAM, r = 1' footing + 5' footing

Semana 2 :

• Día 1 : 30' footing + 7x300m a 100% VAM, r = 1' footing + 3' footing + 5x400m a 95% VAM, r = 1' footing + 5' footing
• Día 2 : 30' footing + Cuestas: 4x100m 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 : 30' footing + 5x200m a 100% VAM, r =30seg footing + 1'30seg footing + 2000m a 90% VAM + 3' footing + 5x300m a 100% VAM, r = 1' footing + 5' footing

Semana 3 :

• Día 1 : 45' footing
• Día 2 : 30' footing + 10' a 85% VAM + 3' footing + 6' a 85% VAM + 5' footing
• Día 3 : 20' footing + 2x(6x300m a 90% VAM, r = 1' footing), R = 3' footing entre series + 5' footing

Semana 4 :

• Día 1 : 30' footing + Cuestas: 6x100m a 100% VAM, r = 100m footing + 10' footing + 3x100m multisaltos, r = 100m footing + 3x100m subida de rodilla, r = 100m footing + 3x100m talón glúteo, r = 100m footing + 10' footing
• Día 2 : 1h10 footing
• Día 3 : 30' footing + 5x200m a 100% VAM, r = 30seg footing + 1'30 footing + 2x1000m a 90% VAM, r = 2' footing + 2' footing + 5x200m a 100% VAM, r = 30seg footing + 1000m a 90% VAM + 5' footing

Semana 5 :

• Día 1 : 20' footing + 7x300m a 100% VAM, r = 100m footing + 5' footing
• Día 2 : 40' footing
• Día 3 : 20' footing + test VAM sur 5' o Carrera de 5km

Semana 6 :

• Día 1 : 30' footing + 15' a 80% VAM + 5' a 70% VAM + 8' a 85% VAM + 5' footing
• Día 2 : 45' footing
• Día 3 : 20' footing + 3x(3x600m a 90% VAM, r = 50seg footing), R = 2' footing entre series + 5' footing

 

 

Semana 7 :

• Día 1 : 30' footing + 10' a 85% VAM+ 5' a 70% VAM + 10' a 85% VAM + 5' footing
• Día 2 : 30' footing + Cuestas: 8x150m a 100% VAM, r = 150m footing + 10' footing + 5x100m multisaltos, r = 100m footing + 4x100m subida de rodilla , r = 100m footing + 4x100m talón glúteo, r = 100m footing + 10' footing
• Día 3 : 20' footing + 12x300m 95% VAM|100% VAM, r = 100m footing + 5' footing

Semana 8 :

• Día 1 : 45' footing
• Día 2 : 20' footing + 6x200m a 100% VAM, r = 30seg footing + 1'15seg footing + 2000m a 90% VAM + 3' footing + 1000m a 90% VAM + 2 footing + 5x200m a 100% VAM, r = 30seg footing + 5' footing
• Día 3 : 30' footing + 20' a 80% VAM+ 5' a 70% VAM + 12' a 85% VAM + 5' footing

Semana 9 :

• Día 1 : 30' footing
• Día 2 : 20' footing + 15x100m a 100% VAM, r = 100m footing + 5' footing
• Día 3 : Carrera 10km

Semana 10 :

• Día 1 : 40' footing
• Día 2 : 20' footing + 17x30seg a 100% VAM, r = 30"footing + 5' footing
• Día 3 : 1h footing + 30' en aceleración progresiva de 70% VAM a 85% VAM + 5' footing

Semana 11 :

• Día 1 : 40' footing + Cuestas: 10x100m a 100% VAM, r =100m footing + 5' footing
• Día 2 : 20' footing + 10x400m a 95% VAM, r = 50seg footing + 5' footing
• Día 3 : 30' footing + 15' a 80% VAM + 5' a 70% VAM + 10' a 85% VAM + 3' a 70% VAM + 7' a 90% VAM + 5' footing

Semana 12 :

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