Plan entrenamiento campo a través, 5 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 + 12x200m a 100% VAM, r = 100m footing + 5' footing
• Día 3: 30' footing
• Día 4: 20' footing + 20' a 80% VAM + 5' footing
• Día 5: 45' footing

Semana 2

• Día 1: 20' footing + 10x400m a 90% VAM, r = 1' footing + 5' footing
• Día 2: 30' footing
• Día 3: 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 4: 30' footing
• Día 5: 75' footing

 

 

Semana 3

• Día 1: 30' footing
• Día 2: 20' footing + en terreno tipo cross: 10x1' a 100% VAM, r = 1' footing+ 5' footing
• Día 3: 30' footing + Cuestas: 6x100m a 100% VAM, r = 100m footing + 5' footing + 5x100m multisaltos, r = 100m footing + 1x100m Subida rodillas, r = 100m footing + 1x100m talon-gluteo, r = 100m footing + 5' footing + 3x100m a 120% VAM, r = 100 m footing + 2x80m a 120% VAM, r = 80m a 40% VAM
• Día 4: 20' footing + 15' a 80% VAM + 5' footing + 10' a 85% VAM + 5' footing + 5' a 85% VAM + 5' footing
• Día 5: 45' footing

Semana 4

• Día 1: 20' footing + 10x400m a 95% VAM, r = 1'30seg footing + 5' footing
• Día 2: 45' footing
• Día 3: 20' footing + 5x200m a 100% VAM, r = 100m footing + 1' footing + 5x1000m a 90% VAM, r = 2'15seg footing + 5' footing
• Día 4: 45' footing
• Día 5: 20' footing + 3x8' a 85% VAM, r = 3' footing + 5' footing

Semana 5

• Día 1: 30' footing
• Día 2: 20' footing + 20x100m a 100% VAM, r = 75m footing + 5' footing
• Día 3: 30' footing
• Día 4: 20' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
• Día 5: Cross

Semana 6

• Día 1: 30' footing
• Día 2: 20' footing + 15x100m a 100% VAM, r = 100m footing + 5' footing
• Día 3: 30' footing
• Día 4: 20' footing + 20' a 80% VAM+ 5' footing
• Día 5: 60' footing

Semana 7

• Día 1: 30' footing + Cuestas: 10x100m a 100% VAM, r = 100m footing + 5' footing
• Día 2: 20' footing + 5x200m a 100% VAM, r = 100m footing + 1' footing + en terreno tipo cross: 10x400m a 95% VAM, r = 1'15seg footing + 5' footing
• Día 3: 30' footing
• Día 4: 20' footing + 6x1000m a 90% VAM, r = 2' footing + 5' 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: 30' footing
• Día 4: 20' footing + 5x100m a 100% VAM, r = 100m footing
• Día 5: Cross