Plan entrenamiento 3000m pista, 7 sesiones, 7 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 100% VAM, r = 100m footing
• Día 5: 45' footing
• Día 6: 30' footing + cuestas: 8x200m en cuesta a 95% VAM, r = 200m footing
• Día 7: 20' footing + 6x300m a 100% VAM, r = 1' footing

Semana 2

• Día 1: 45' footing
• Día 2: 20' footing + 5x200m a 100% VAM, r = 30seg footing + 1'30seg footing + 2x800m a 95% VAM, r = 1'30seg footing + 5x200m a 100% VAM, r = 30seg footing + 2' footing + 1x600m a 95% VAM
• Día 3: 45' footing
• Día 4: 30' footing + 8x100m a 100% VAM, r = 100m footing
• Día 5: 40' footing
• Día 6: 45' footing
• Día 7: 20' footing + 14x200m a 100% VAM, r = 40seg footing

Semana 3

• Día 1: 45' footing
• Día 2: 20' footing + 7x600m a 90% VAM|95% VAM, r = 1'15seg footing
• Día 3: 45' footing
• Día 4: 30' footing + 6x150m a 100% VAM, r = 150m footing
• Día 5: 40' footing
• Día 6: 45' footing
• Día 7: 20' footing + 14x300m a 100% VAM, r = 1seg footing

 

 

Semana 4

• Día 1: 45' footing
• Día 2: 20' footing + 3x200m a 100% VAM, r = 30seg footing + 1'30seg footing + 1200m a 95% VAM, r = 3' footing + 1000m a 95% VAM + 3' footing + 3x200m a 100% VAM, recuperación 30seg footing + 2' footing + 600m a 95% VAM
• Día 3: 45' footing
• Día 4: 30' footing + 8x100m a 100% VAM, r = 100m footing
• Día 5: 40' footing
• Día 6: 45' footing
• Día 7: 20' footing + 6x400m a 95% VAM, r = 50seg footing + 2' footing + 10x200m a 100% VAM, r = 40seg footing

Semana 5: semana de descanso

• Día 1: 40' footing
• Día 2: 20' footing + 6x200m a 110% VAM, r = 1'30seg footing
• Día 3: 20' footing + 5x100m a 100% VAM, r = 70m footing
• Día 4: COMPETICIÓN O TEST DE 1500m

Semana 6

• Día 1: 45' footing
• Día 2: 30' footing + 10x100m a 100% VAM, r = 70m footing
• Día 3 (Mañana): 20' footing + 10x400m a 95% VAM, r = 1' footing
• Día 3 (Tarde): 45' footing
• Día 4: 30' footing + 8x100m a 100% VAM, r = 100m footing
• Día 5: 40' footing
• Día 6: 20' footing + 4x1000m a 95% VAM, r = 3' footing
• Día 7: 40' footing

Semana 7

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