Preparación 1500m / cross corto, 5 sesiones, 5 semanas
Más informaciones:
Semana 1
- Día 1: 45′ footing
- Día 2: 30′ footing + 8x300m a 100% VAM, r = 100m 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 + 3x100m talon gluteo, r = 100m footing + 5′ footing + 6x100m a 110% VAM, r = 100m a 40% VAM
- Día 5: 30′ footing + 4km a 80% VAM|85% VAM + 5′ footing
Semana 2
- Día 1: 45′ footing
- Día 2: 30′ footing + 6x600m a 90% VAM, r = 1′ footing
- Día 3: 45′ footing
- Día 4: 30′ footing + cuestas: 6x100m a 100% VAM, r = 100m footing + 10′ footing + 6x100m multisaltos, r = 100m footing + 3x100m skipping, r = 100m footing + 5′ footing + 3x120m a 120% VAM, r =1’30” footing
- Día 5: 60′ footing
Semana 3
- Día 1: 30′ footing + 12x100m a 110% VAM, r = 100m a 50% VAM
- Día 2: 20′ footing + 15x200m a 100% VAM, r = 100m footing
- Día 3: 60′ footing
- Día 4: 30′ footing + 5km a 80% VAM|85% VAM + 5′ footing
- Día 5: 20′ footing + 2x300m a 100% VAM, r = 100m footing + 3x800m a 90% VAM, r = 1′ footing + 1’30” footing+ 4x200m a 100% VAM, r =100m footing + 500m a 95% VAM
Semana 4 (semana de descanso)
- Día 1: 45′ footing
- Día 2: 30′ footing + 2x500m a 110% VAM, r = 3′ footing + 3x200m a 120% VAM, r = 1’30” footing
- Día 3: 20′ footing + 7x100m a 100% VAM, r = 100m footing
- Día 4: COMPETICIÓN CROSS CORTO
Semana 5
- Día 1: 40′ footing
- Día 2: 20′ footing + 12×30” a 100% VAM, r = 30” footing
- Día 3: 40′ footing
- Día 4: 30′ footing + cuestas: 6x100m a 100% VAM, r = 100m footing + 10′ footing + 7x100m multisaltos, r = 100m footing + 5x100m skipping, r = 100m footing entre cada serie + 5′ footing + 4x150m a 120% VAM, r =2’30” footing
- Día 5: 20′ footing + 5x1000m a 90% VAM, r = 1’30” footing
Semana 6
- Día 1: 40′ footing
- Día 2: 20′ footing + 12x300m a 100% VAM, r = 100m footing
- Día 3: 45′ footing
- Día 4: 20′ footing + cuestas: 6x100m a 100% VAM, r = 100m footing + 10′ footing + 10x100m multisaltos, r = 100m footing + 3x100m skipping, r = 100m footing + 10′ footing + 200m a 120% VAM + 3′ footing + 150m a 120% VAM + + 3′ footing + 2x100m a 120% VAM, r = 2′ footing
- Día 5: 20′ footing + 3km a 85% VAM + 3′ footing + 1500m en aceleracion progresiva de 85% VAM a 95% VAM
Semana 7
- Día 1: 40′ footing
- Día 2: 20′ footing + 6x400m a 110% VAM, r = 1’15”
- Día 3: 60′ footing
- Día 4: 20′ footing + 4x300m a 100% VAM, r = 100m footing + 1′ footing + 2x1000m a 90% VAM, r = 1′ footing + 1’30” footing + 4x200m a 100% VAM, r = 100m footing + + 1′ footing + 600m a 95% VAM
Semana 8(semana de descanso)
- Día 1: 30′ footing + 5x100m a 100% VAM, r = 70m footing
- Día 2: 20′ footing + 6x200m a 110% VAM, r = 1’30” footing
- Día 3: 20′ footing + 3x100m a 100% VAM, r = 100m footing
- Día 3: COMPETICIÓN 1500m pista o cross corto
Semana 9
- Día 1: 45′ footing + 5x100m a 100% VAM, r = 70m footing
- Día 2: 20′ footing + 2x(6x300m a 105% VAM, r = 100m footing) R = 2′ footing entre series
- Día 3: 45′ footing
- Día 4: 20′ footing + 5x800m a 90% VAM, r = 1′ footing + 1’30” footing + 3x200m a 110% VAM, r =1’30” footing
- Día 5: 30′ footing + 12x100m a 110% VAM, r = 100m footing
Semana 10
- Día 1: 40′ footing
- Día 2: 20′ footing + 2x400m a 110% VAM, r =1’30” footing + +2′ footing + 4x200m a 110% VAM, r = 1′ footing
- Día 3: 20′ footing + 6x100m a 100% VAM, r = 100m footing
- Día 4: COMPETICIÓN 1500m pista o cross corto
Autor: Laurent Colas.
Entrenador de mediofondo y fundador de la web Manolo running coach
