Plan entrenamiento 3000m, 5 sesiones, 9 semanas

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Inicializar plan y VAM

 

Semana 1:

• Día 1: 40' footing
• Día 2: 30' footing + 20' a 80% VAM
• Día 3: 45' footing
• Día 4: 20' footing + 10x100m a 110% VAM, r = 100m footing
• Día 5: 45' footing

Semana 2:

• Día 1: 30' footing + cuestas: 8x200m a 95% VAM, r = 200m footing
• Día 2: 30' footing
• Día 3: 20' footing + 6x300m 100% VAM, r = 1' footing
• Día 4: 45' footing
• Día 5: 20' footing + 5x200m a 100% VAM, r = 30seg footing + 1'30seg footing + 2x800m a 95% VAM, r = 1'30seg footing + 1'30seg footing + 5x200m a 100% VAM, r = 30seg footing + 1'30seg footing + 600m a 95% VAM

Semana 3:

• Día 1: 45' footing
• Día 2: 30' footing + 8x100m 110% VAM, r = 100m footing
• Día 3: 45' footing
• Día 4: 20' footing + 14x200m a 100% VAM, r = 40seg footing
• Día 5: 45' footing

 

 

Semana 4:

• Día 1: 20' footing + 7x600m a 90% VAM|95% VAM, r = 1' 15seg footing
• Día 2: 45' footing
• Día 3: 30' footing + 20' a 80% VAM
• Día 4: 40' footing
• Día 5: 20' footing + 14x300m a 100% VAM, r = 1' footing

Semana 5:

• Día 1: 45' footing
• Día 2: 20' footing + 3x200m a 100% VAM, r = 30seg footing + 1'30seg footing + 1200m a 95% VAM + 3' footing + 1000m a 95% VAM + 3' footing + 3x200m a 100% VAM, r = 30seg footing + 1'30seg footing + 600m a 95% VAM
• Día 3: 45' footing
• Día 4: 30' footing + 8x100m a 110% VAM, r = 100m footing
• Día 5: 40' footing

Semana 6

• Día 1: 45' footing
• Día 2: 20' footing + 10x100m a 100% VAM, r = 100m footing
• Día 3: 30' footing
• Día 4: 20' footing + 15x200m a 100% VAM, r = 100m footing

Semana 7

• Día 1: 45' footing
• Día 2: 20' footing + 6x400m a 95% VAM, r = 50seg footing + 2' footing + 10x200m a 100% VAM, r = 40seg footing
• Día 3: 30' footing
• Día 4: 20' footing + 5x100m a 100% VAM, r = 100m footing
• Día 5: COMPETICIÓN O TEST DE 1500m

Semana 8:

• Día 1: 45' footing
• Día 2: 20' footing + 10x400m a 95% VAM, r = 1' footing
• Día 3: 45' footing
• Día 4: 30' footing + 8x100m 110% VAM, r = 100m footing
• Día 5: 40' footing

Semana 9:

• Día 1: 40' footing
• Día 2: 20' footing + 7x300m a 100% VAM, r = 1' footing
• Día 3: 20' footing + 5x100m a 100% VAM, r = 100m footing
• Día 4: COMPETICIÓN DE 3000m