Plan pretemporada, 5 a 6 sesiones, 12 semanas, VAM > 18 km/h
Más informaciones:
Plan 3 semanas para acanzar 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
- Día 4 : 45′ footing
Semana 3
- Día 1 : 20′ footing + 15x100m a 100% VAM, r = 100m footing
- Día 2 : 45′ footing
- Día 3 : 20′ footing + test VAM de 5 minutos + 5′ footing
- Día 4 : 45′ footing
- Día 5 : 20′ footing + 15′ a 80% VAM
Plan y preparación pretemporada
Plan pretemporada: trabajar con los resultados del test VAM semana 3 del periodo adaptación
Si usted se entrena 6 veces a semana, añadir un footing 30′ a 60′ a en función las sensaciones) cada semana intercalándolo entre el día 4 y el día 5
Semana 1 :
- Día 1 : 45′ footing
- Día 2 : 30′ footing + 2 x(6x200m a 100% VAM, r =30′ footing), R = 3′ footing entre series
- Día 3 : 45′ footing
- Día 4 : 20′ 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 + 6x600m a 90% VAM, r = 1′ footing + 5′ footing
Semana 2 :
- Día 1 : 45′ footing
- Día 2 : 30′ footing + 7x300m 100% VAM, r = 1′ footing + 3′ footing + 5x400m 95% VAM, r = 1′ footing
- Día 3 : 45′ footing
- Día 4 : 30′ footing + cuestas: 4x100m a 100% VAM, r = 100m footing + 10′ footing + 2x100m multisaltos, r = 100m footing + 3x100m skipping, r = 100m footing + 3x100m talón glúteo, r = 100m footing + 10′ footing
- Día 5 : 30′ footing + 5x200m a 100% VAM, r =30” footing + 1’20” footing+ 2000m a 90% VAM + 3′ footing + 5x300m a 100%, r = 1′ footing
Semana 3 :
- Día 1 : 45′ footing
- Día 2 : 30′ footing + 10′ a 85% VAM + 3′ footing + 6′ a 85% VAM
- Día 3 : 45′ footing
- Día 4 : 20′ footing + cuestas: 5x100m a 100% VAM, r = 100m footing + 10′ footing + 3x100m multisaltos, r = 100m footing + 3x100m skipping, r = 100m footing serie + 2x100m talón glúteo, r = 100m footing + 10′ footing
- Día 5 : 20′ footing + 2x(6x300m a 100% VAM, r = 1′ footing), R = 3′ footing entre series
Semana 4 :
- Día 1 : 45′ footing
- Día 2 : 30′ footing + cuestas: 6x100m a 100% VAM, r = 100m footing + 10′ footing + 3x100m multisaltos, r = 100m footing serie + 3x100m skipping, r = 100m footing serie + 3x100m talón glúteo, r = 100m footing + 10′ footing
- Día 3 : 1h10 footing
- Día 4 : 30′ footing + 5x200m a 100% VAM, r = 30” footing + 1’20” footing + 2x1000m a 90% VAM, r = 2′ footing + 5x200m a 100% VAM, r = 30” footing + 1000m a 90% VAM
- Día 5 : footing 60′
Semana 5 :
- Día 1 : 20′ footing + 7x300m 100% VAM, r = 100m footing
- Día 2 : 40′ footing
- Día 3 : 30′ footing
- Día 4 : 20′ footing + Test VAM 5 minutos + 2000m a 90% VAM o competición 5 km
Semana 6 :
- Día 1 : 40′ footing
- Día 2 : 60′ footing + 2x(10x100m a 100% VAM, r = 100m footing), R = 2’30” footing
- Día 3 : 45′ footing
- Día 4 : 20′ footing + cuestas: 6x100m a 100% VAM, r = 100m footing + 10′ footing + 5x100m multisaltos, r = 100m footing entre series + 3x100m skipping, r = 100m footing entre series + 2x100m talón glúteo, r = 100m footing + 10′ footing
- Día 5 : 20′ footing + 3x(3x600m a 90% VAM, r = 30″ footing), R = 2′ footing entre series
Semana 7 :
- Día 1 : 60′ footing
- Día 2 : 45′ footing + 10′ a 80% VAM + 5′ footing + 10′ a 85% VAM
- Día 3 : 20′ footing + cuestas: 8x100m a 100% VAM, r = 100m footing + 10′ footing + 6x100m multisaltos, r = 100m footing entre series + 2x100m skipping, r = 100m footing entre series + 1x100m talón glúteo, r = 100m footing + 10′ footing
- Día 4 : 20′ footing + 2x(10x200m a 100% VAM, r =100m footing), R = 3′ footing entre series
- Día 5 : 70′ footing
Semana 8 :
- Día 1 : 45′ footing
- Día 2 : 20′ footing + 6x200m a 100% VAM, r = 30” footing + 1’20” footing + 2000m a 90% VAM + 2′ footing + 1000m a 90% VAM + 2′ footing + 5x200m a 100% VAM, r = 30” footing
- Día 3 : 45′ footing
- Día 4 : 20′ footing + cuetas: 8x100m a 100% VAM, r = 100m footing + 10′ footing + 5x100m multisaltos, r = 100m footing + 3x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10′ footing
- Día 5 : 30′ footing + 12′ a 85% VAM + 5′ footing + 12′ a 85% VAM
Semana 9 :
- Día 1 : 30′ footing
- Día 2 : 20′ footing + 15x100m a 100% VAM, r = 100m footing
- Día 3 : 45′ footing
- Día 4 : COMPETICIÓN 10 Kms
Semana 10 :
- Día 1 : 40′ footing
- Día 2 : 20′ footing + 3x(8x100m a 100% VAM, r = footing), R = 2′ footing
- Día 3 : 45′ footing
- Día 4 : 20′ footing + cuestas: 6x100m a 100% VAM, r = 100m footing + 10′ footing + 3x100m multisaltos, r = 100m footing + 3x100m skipping, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10′ footing
- Día 5 : 1h10 footing
Semana 11 :
- Día 1 : 45′ footing + 10x100m a 100% VAM, r =100m footing
- Día 2 : 60′ footing
- Día 3 : 20′ footing + 10x400m a 95% VAM, r = 50” footing
- Día 4 : 40′ footing
- Día 5 : 30′ footing + 12′ a 85% VAM+ 5′ footing + 2×7′ a 90% VAM, r = 3′ footing
Semana 12 :
- Día 1 : 60′ footing
- Día 2 : 20′ footing + 10x100m a 100% VAM, r =100m footing
- Día 3 : 30′ footing
- Día 4 : 20′ footing + 5x100m a 100% VAM, r = 100m footing
- Día 5 : COMPETICIÓN 10 KMS
Autor: Laurent Colas.
Entrenador de mediofondo y fundador de la web Manolo running coach
