Plan pretemporada, 5/6 sesiones, 12/15 semanas, VAM<18 km/h

Plan pretemporada, 5 a 6 sesiones, 12 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
  • Día 3: 45′ footing

Semana 2:

  • Día 1: 45′ footing
  • Día 2: 20′ footing + 15x100m a 100% VAM, r = 100m footing
  • Día 3: 30′ footing + 10′ a 80% VAM

Semana 3:

  • Día 1: 45′ footing
  • Día 2: 20′ footing + test VAM de 5 minutos
  • Día 3: 45′ footing
  • Día 4: 20′ footing + 6×2′ a 90% VAM, r = 1′ footing + 5′ footing

Plan y preparación de pretemporada

Plan de pretemporada: trabaja con los resultados del test de VAM semana 3 del periodo de adaptación

Si usted desee entrenarse 6 veces a la semana, añadir un footing de 30′ a 60′ (en función s sensaciones) cada semana intercalándolo a día 4 y el día 5

Semana 1:

  • Día 1: 45′ footing
  • Día 2: 30′ footing + 2x(5x200m a 100% VAM, r = 30” footing), R = 3′ footing entre series
  • Día 3: 45′ footing
  • Día 4: 30′ footing + Cuestas: 3x100m a 100% VAM, r = 100m footing + 10′ footing + 2x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10′ footing
  • Día 5: 30′ footing + 15′ a 80% VAM + 5′ footing

Semana 2:

  • Día 1: 30′ footing + 2x(5x300m a 95% VAM, r = 1′ footing), R = 3′ footing entre series
  • Día 2: 30′ footing
  • Día 3: 30′ footing + 2x(6x300m a 100% VAM, r = 40” footing), R = 3′ footing entre series
  • Día 4: 45′ footing
  • Día 5: 30′ footing + Cuestas: 4x100m a 100% VAM, r = 100m footing + 10′ footing + 2x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10′ footing

Semana 3:

  • Día 1: 30′ footing
  • Día 2: 30′ footing + 20x100m a 100% VAM, r = 22” footing
  • Día 3: 45′ footing
  • Día 4: 30′ footing + Cuestas: 5x100m a 100% VAM + 10′ footing + 3x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing entre series + 10′ footing
  • Día 5: 20′ footing + 6x300m a 95% VAM, r = 1′ footing + 3′ footing + 6x200m a 100% VAM, r = 40” footing

Semana 4:

  • Día 1: 30′ footing + 20x100m a 100% VAM, r = 20” footing
  • Día 2: 1h10 footing
  • Día 3: 20′ footing + cuestas: 6x100m a 100% VAM + 10′ footing + 2x100m multisaltos, r = 100m footing + 3x100m skipping, r = 100m footing + 3x100m talón glúteo, r = 100m footing entre series + 10′ footing
  • Día 4: 30′ footing
  • Día 5: 30′ footing + 2000m a 85% VAM + 5′ footing + 7x300m a 95% VAM, r = 100m footing

Semana 5:

  • Día 1: 20′ footing + 7x200m a 100% VAM, r = 30′ footing
  • Día 2: 40′ footing
  • Día 3: 20′ footing + cuestas: 2x100m, r = 100m footing + 2x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10′ footing
  • Día 4: 20′ footing + Test VAM de  5  minutos+ 1000m a 95% VAM o carrera de 5km

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Semana 6:

  • Día 1: 60′ footing + 10x100m a 100% VAM, r = 100m footing
  • Día 2: 45′ footing
  • Día 3: 20′ footing + 3x800m a 90% VAM, r = 1’30” footing + 3′ footing + 6x400m a 95% VAM, r = 1′ footing
  • Día 4: 30′ footing
  • Día 5: 20′ footing + cuestas: 7x100m a 100% VAM, r = 100m footing + 5x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m   footing + 10′ footing

Semana 7:

  • Día 1: 45′ footing + 10′ a 80% VAM + 5′ footing + 5′ a 85% VAM
  • Día 2: 45′ footing
  • Día 3: 20′ footing + cuestas: 8x100m a 100% VAM, r = 100 m footing + 5x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10′ footing
  • Día 4: 30′ footing
  • Día 5: 20′ footing + 2x(8x200m 100% VAM, r = 100m footing), r = 3′ footing entre series

Semana 8:

  • Día 1: 45′ footing
  • Día 2: 20′ footing + 10′ a 90% VAM + 5′ footing + 8x300m a 95% VAM, r = 100m footing
  • Día 3: 1h10 footing
  • Día 4: 30′ footing + cuestas: 5x100m a 100% VAM, r = 100m footing + 10′ footing + 4x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10′ footing
  • Día 5: 45′ footing

Semana 9:

  • Día 1 : 60′ footing
  • Día 2: 20′ footing + 15x100m, r = 100m footing
  • Día 3: 20′ footing + 5′ a 90% VAM
  • Día 4: 20′ footing + 5x100m a 100% VAM, r = 100m footing
  • Día 5: COMPETICIÓN 10km

Semana 10:

  • Día 1 : 40′ footing
  • Día 2: 20′ footing + 1000m a 90% VAM|95% VAM, r = 3′ footing + 4x500m a 90% VAM, r = 1′ footing
  • Día 3: 45′ footing
  • Día 4: 30′ footing + cuestas: 7x100m a 100% VAM, r = 100m footing + 10′ footing + 4x100m multisaltos, r = 100m footing + 3x100m skipping, r = 100m footing + 3x100m talón glúteo, r = 100m footing + 10′ footing
  • Día 5: 60′ footing

Semana 11:

  • Día 1: 45′ footing + 10x100m a 100% VAM, r = 100m footing
  • Día 2: 20′ footing + 12x300m a 95% VAM, r = 100m footing
  • Día 3: 45′ footing
  • Día 4: 30′ footing + cuestas: 8x100m a 100% VAM, r = 100m footing + 10′ footing + 6x100m multisaltos, r = 100m footing + 2x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10′ footing
  • Día 5: 30′ footing + 6km en aceleración progresiva de 70% VAM a  90% VAM

Semana 12 :

  • Día 1: 45′ footing
  • Día 2: 20′ footing + 10x100m a 100% VAM, r = 100m footing
  • Día 3: 20′ footing + 5x100m a 100% VAM, r = 100m footing
  • Día 4: COMPETICIÓN 10km

 

Corredor pretemporada entrenamiento
Corredor pretemporada entrenamiento

 

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