Preparación 1500m / cross corto, 5 sesiones, 5 semanas

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Inicializar plan y VAM

 

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 =1'30seg 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 + 1'30seg 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 = 1'30seg 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 + 12x30seg a 100% VAM, r = 30seg 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 =2'30seg footing
• Día 5: 20' footing + 5x1000m a 90% VAM, r = 1'30seg 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 + 1'30seg 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 = 1'30seg 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 +  1'30seg footing + 3x200m a 110% VAM, r =1'30seg 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 =1'30seg 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