Plan pretemporada, 3/4 sesiones, 12/15 semanas, VAM<16 km/h

Plan pretemporada, 3 a 4 sesiones, 12 a 15 semanas, VAM < 16 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 + 15x100m a 100% VAM, r = 100m footing + 5' footing
• Día 3 : 30' footing + 8' 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 + 8x1'30seg 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(10x100m a 100% VAM, r = 25seg footing), R = 3' footing entre series + 5' footing
• Día 3 : 30' footing + 10' a 80% VAM, r = 1' footing + 5' footing

Semana 2 :

• Día 1 : 30' footing + 2x(4x300m a 95% VAM, recup 1' footing)+ R = 3' footing entre series + 5' footing
• Día 2 : 30' footing
• Día 3 : 30' footing + 2x(5x200m a 100% VAM, r = 40seg footing), R = 3' footing entre series + 5' footing

Semana 3 :

• Día 1 : 45' footing
• Día 2 : 30' footing + Cuestas : 3x100m a 100% VAM, r = 100m footing + 10' footing + 4x50m multisaltos, r = 50m footing + 2x100m subida de rodilla, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10' footing
• Día 3 : 20' footing + 5x300m a 95% VAM, r = 1' footing + 3 ' footing + 6x200m a 100% VAM, r = 40seg footing + 5' footing

 

 

Semana 4 :

• Día 1 : 30' footing + 20x20seg a 100% VAM, r = 20seg footing + 5' footing
• Día 2 : 1h10 footing
• Día 3 : 30' footing + 2000m a 80% VAM|85% VAM + 5' footing + 6x300m a 95% VAM, r = 100m footing + 5' footing

Semana 5 :

• Día 1 : 20' footing + 2x(6x200m 100% VAM, r = 40seg footing), R = 3' footing entre series + 5' footing
• Día 2 : 40' footing
• Día 3 : 20' footing + test VAM 5' o carrera de 5km

Semana 6 :

• Día 1 : 60' footing + 12x30seg a 100% VAM, r = 30seg footing + 5' footing
• Día 2 : 45' footing
• Día 3 : 20' footing + 4x600m a 90% VAM, r = 1'30seg footing + 1'30seg footing + 6x400m a 95% VAM, r = 1' footing + 5' footing

Semana 7 :

• Día 1 : 45' footing + 12' a 80% VAM+ 5' footing + 8' a 85% VAM + 5' footing
• Día 2 : 45' footing
• Día 3 : 20' footing + 14x200m 100% VAM, r = 100m footing + 5' footing

Semana 8 :

• Día 1 : 45' footing
• Día 2 : 20' footing + 10' a 85% VAM + 5' footing + 7x300 a 95% VAM, r = 100m footing + 5' footing
• Día 3 : 30' footing + Cuestas : 6x150m a 100% VAM, r = 100m footing + 10' footing + 6x50m multisaltos, r = 50m footing + 2x100m subida de rodilla, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10' footing

Semana 9 :

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

Semana 10 :

• Día 1 : 40' footing
• Día 2 : 20' footing + 1000m a 90% VAM|95% VAM, r = 3' footing + 5x400m a 90% VAM, r = 1'30 footing + 5' footing
• Día 3 : 30' footing + Cuestas : 6x200m a 100% VAM, r = 100m footing + 10' footing + 8x50m multisaltos, r = 50m footing + 4x100m subida de rodilla, r = 100m footing + 3x100m talón glúteo, r = 100m footing + 10' footing

Semana 11 :

• Día 1 : 45' footing + 17x30seg a 100% VAM, r = 30seg footing + 5' footing
• Día 2 : 20' footing + 11x400m a 90% VAM, r = 100m footing + 5' footing
• Día 3 : 30' footing + 6km en aceleración progresiva de 70% VAM a 85% 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 10 km