Plan entrenamiento pretemporada, 3|4 días/Sem, 12|15 Sem, 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
• Día 3 : 45' footing

Semana 2:

• Día 1 : 45' footing
• Día 2 : 20' footing + 12x20seg a 100% VAM, r = 20seg footing
• Día 3 : 30' footing + 10' a 80% VAM

Semana 3:

• Día 1 : 45' footing
• Día 2 : 20' footing + 15x20seg a 100% VAM, r = 20seg footing
• Día 3 : 20' footing + test de VAM de 5 minutos + 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 sensaciones) cada semana intercalándolo entre el día 2 y el día 3

Semana 1:

• Día 1 : 45' footing
• Día 2 : 30' footing + de 11x200m 100% VAM, r = 40seg footing
• Día 3 : 30' footing + 6x600m a 90% VAM, r = 1' footing + 5' footing

Semana 2:

• Día 1 : 30' footing + 8x300m a 90% VAM, r = 100m footing
• Día 2 : 30' footing + cuestas: 4x100m a 100% VAM + 2' footing + 2x100m subiendo rodillas, r = 100m footing + 2x100m talón glúteo, r = 100m footing + 10' footing
• Día 3 : 30' footing + 3x6' a 80% VAM, r = 2' a 65% VAM

Semana 3:

• Día 1 : 45' footing
• Día 2 : 30' footing + 10x15seg a 90% VAM, r = 15seg a 65% VAM
• Día 3 : 20' footing + 4x5' a 85% VAM, r = 2' footing

Semana 4:

• Día 1 : 30' footing + cuestas: 6x100m a 100% VAM + 2' footing + 3x100m multisaltos, r = 100m footing + 3x100m skipping, 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 + 1'30seg 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 + 6x400m 90% VAM, r = 200m footing a 60% VAM
• Día 2 : 40' footing
• Día 3 : 20' footing + Test VAM 5 minutos + 5' footing (o carrera de 5km)

Semana 6:

• Día 1 : 60' footing
• Día 2 : 20' footing + 12x15seg a 95% VAM, r = 15seg a 65% VAM
• Día 3 : 20' footing + 8x600m a 85% VAM, r = 200m footing

 

 

Semana 7:

• Día 1 : 30' footing + 12' (75% VAM) + 5' a 60% VAM + 7' (80% VAM)
• Día 2 : 20' footing + Cuestas: 8x150m a 100% VAM, r = 150m footing + 2' footing + 5x100m multisaltos, r = 100m footing + 4x100 skipping, r = 100m footing + 4x100 talón glúteo, r = 100m footing + 10' footing
• Día 3 : 20' footing + 10x300m a 85% VAM, r = 100m a 65% VAM

Semana 8:

• Día 1 : 45' footing
• Día 2 : 20' footing + 6x200m a 100% VAM, r = 30seg footing + 2000m a 85% VAM + 3' footing + 1000m a 85% VAM|90% VAM + 2' footing + 5x200m a 100% VAM, r = 30seg footing
• Día 3 : 30' footing + 1500m a 80% VAM + 200m a 90% VAM + 2000m a 75% VAM + 200m a 90% VAM + 1500m a 80% VAM

Semana 9:

• Día 1 : 30' footing
• Día 2 : 20' footing + 15x100m, r = 70m footing
• Día 3 : COMPETICIÓN 10km

Semana 10:

• Día 1 : 40' footing
• Día 2 : 20' footing + 15x15seg a 95% VAM, r = 15seg a 65% VAM
• Día 3 : 1h footing + 20' en aceleración progresiva de 65% VAM a 85% VAM

Semana 11:

• Día 1 : 40' footing + cuestas: 10x100m a 100% VAM, r = 100m footing
• Día 2 : 20' footing + 10x400m a 85% VAM, r = 100m a 65% VAM
• Día 3 : 30' footing + 5x1000m a 85% VAM|90% VAM, r = 2' footing

Semana 12:

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