Plan entrenamiento campo a través, 3 dia/.Sem, 8 Sem., VAM>18km/h

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Inicializar plan y VAM

 

Semana 1

• Día 1 : 45' footing
• Día 2 : 20' footing + 10x200m a 100% VAM, r = 100m footing + 5' footing
• Día 3 : 20' footing + 20' a 80% VAM + 5' footing

Semana 2

• Día 1 : 45' footing
• Día 2 : 20' footing + 8x300m a 100% VAM, r = 100m footing + 5' footing
• Día 3 : 20' footing + 10x400m a 90% VAM, r = 1' footing + 5' footing

Semana 3

• Día 1 : 30' footing
• Día 2 : 20' footing + Cuestas : 6x100m a 100% VAM, r = 100m footing + 5' footing + 2x100m multisaltos, r = 100m footing + 2x100m Subida de rodillas, r = 100m footing + 2x100m talon-gluteo, r = 100m footing + 5' footing + 3x60m a 120% VAM, r = 60m a 40% VAM + 5' footing
• Día 3 : 60' footing

 

 

Semana 4

• Día 1 : 20' footing + 15' a 80% VAM + 4' footing + 10' a 85% VAM + 5' footing
• Día 2 : 45' footing
• Día 3 : 20' footing + 10x30seg a 100% VAM, r = 30seg footing + 2'30seg footing + terreno tipo cross: 10x30seg a 100% VAM, r = 30seg footing+ 5' footing

Semana 5

• Día 1 : 30' footing
• Día 2 : 20' footing + 6' a 90% VAM + 5' footing
• Día 3 : Cross

Semana 6

• Día 1 : 30' footing
• Día 2 : 20' footing + 15x100m 95% VAM, r = 200m footing + 5' footing
• Día 3 : 45' footing + Cuestas : 6x100m a 100% VAM, r = 100m footing + 5' footing + 2x100m multisaltos, r = 100m footing + 3x100m Subida de rodillas, r = 100m footing + 3x100m talon-gluteo, r = 100m footing + 5' footing + 3x60m a 120% VAM, r = 60m a 40% VAM + 2x80m a 120% VAM, r = 80m a 40% VAM

Semana 7

• Día 1 : 20' footing + 10x300m a 100% VAM, r = 100m footing + 5' footing
• Día 2 : 30' footing
• Día 3 : 45' footing + en terreno tipo cross: 25' a 80% VAM+ 5' footing

Semana 8

• Día 1 : 30' footing
• Día 2 : 20' footing + 5x200m a 100% VAM, r = 100m footing + 1' footing + 4' a 90% VAM + 5' footing
• Día 3 : Cross