Plan entrenamiento campo a través, 4 sesiones, 8 semanas, VAM > 18 km/h
Más informaciones:
Semana 1
- Día 1 : 45′ footing
- Día 2 : 20′ footing + 12x200m a 100% VAM, r = 100m footing + 5′ footing
- Día 3 : 30′ footing
- Día 4 : 20′ footing + 20′ a 80% VAM + 5′ footing
Semana 2
- Día 1 : 45′ footing
- Día 2 : 20′ footing + 9x300m a 100% VAM, r = 100m footing + 5′ footing
- Día 3 : 30′ footing
- Día 4 : 20′ footing + 9x500m a 90% VAM, r = 1’30” 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 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 : 30′ footing
- Día 4 : 75′ footing
Semana 4
- Día 1 : 20′ footing + 10×30” a 100% VAM, r= 30” footing + 3′ footing + terreno tipo cross: 10×30” a 100% VAM, r= 30” footing + 5′ footing
- Día 2 : 45′ footing
- Día 3 : 20′ footing + 10 a 80% VAM + 4′ footing + 10 a 85% VAM + 4′ footing + 5′ a 85% VAM + 5′ footing
- Día 4 : 45′ footing
Semana 5
- 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 : 20′ footing + 5x100m a 100% VAM, r = 100m footing + 5′ footing
- Día 4 : Cross
Semana 6
- Día 1 : 30′ footing
- Día 2 : 20′ footing + 15x100m a 100% VAM, r = 150m footing + 5′ footing
- Día 3 : 30′ footing
- Día 4 : 45′ footing + Cuestas : 6x100m a 100% VAM, r = 100m footing + 5′ footing + 2x100m multisaltos, r = 100m footing + 3x100m Subida 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 + terreno tipo cross: 25′ a 80% VAM + 5′ footing
- Día 4 : 45′ footing
Semana 8
- Día 1 : 30′ footing
- Día 2 : 20′ footing + 5x200m a 100% VAM, r = 100m footing + 1′ footing + 6 a 90% VAM + 5′ footing
- Día 3 : 20′ footing + 5x100m a 100% VAM, r = 100m footing + 5′ footing
- Día 4 : Cross
Autor: Laurent Colas.
Entrenador de mediofondo y fundador de la web Manolo running coach
