Plan entrenamiento cross, 6 sesiones, 8 semanas, VAM > 20 km/h

Laurent Colas Entrenamiento campo a través larga distancia, 6 sesiones semanas

Plan entrenamiento cross, 6 sesiones, 8 semanas, VAM > 20 km/h

Semana 1

  • Día 1 : 45′ footing
  • Día 2 : 20′ footing + 14x200m a 100% VAM, r = 100m footing + 5′ footing
  • Día 3 : 30′ footing
  • Día 4 : 20′ footing + 15′ a 80% VAM + 5′ footing + Cuestas: 6x150m a 95% VAM, r = 150m footing + 5′ footing
  • Día 5 : 45′ footing
  • Día 6 : 20′ footing + 8x600m a 90% VAM, r = 1′ footing + 5′ footing

 

Semana 2

  • Día 1 : 30′ footing
  • Día 2 : 20′ footing + 12×30″ a 100% VAM, r = 30” footing + 5′ footing + 4x100m multisaltos, r = 100m footing + 3x100m Subida rodillas, r = 100m footing + 3x100m talon-gluteo, r = 100m footing + 5′ footing
  • Día 3 : 30′ footing + 15′ a 80% VAM + 5′ footing
  • Día 4 : 75′ footing
  • Día 6 : 20′ footing + 10×1′ a 100% VAM, r = 40″ footing + 5′ footing

 

Semana 3

  • Día 1 : 30′ footing + Cuestas: 7x200m a 95% VAM, r = 200m footing + 5′ footing
  • Día 2 : 60′ footing
  • Día 3 : 20′ footing + 6×30” a 100% VAM, r = 30” footing + 2′ footing + 3x1000m a 90% VAM, r = 1’30” + 1’30” footing + 6x300m a 95% VAM, r = 100m footing + 5′ footing
  • Día 4 : 45′ footing
  • Día 5 : 20′ footing + terreno tipo cross: 6 km en aceleracion progresiva de 75% VAM a 85% VAM + 5′ footing
  • Día 6 : 60′ footing

 

Semana 4

  • Día 1 : 30′ footing
  • Día 2 : 20′ footing + 12x300m a 100% VAM, r = 100m footing + 5′ footing
  • Día 3 : 44′ footing
  • Día 4 : 20′ footing + 12′ a 85% VAM+ 3′ footing + 2000m a 90% VAM + 5′ footing
  • Día 5 : 1h 20 footing
  • Día 6 : 30′ footing + Cuestas : 8x100m a 100% VAM, r = 100m footing + 5′ footing + 5x100m multisaltos, r = 100m footing + 5x100m Subida de rodillas, r = 100m footing + 3x100m talon-gluteo, r = 100m footing + 100m a 120% VAM, r = 100m footing + 5′ footing

 

Semana 5

  • Día 1 : 30′ footing
  • Día 2 : 20′ footing + 2x(6x200m a 100% VAM, r = 30″ footing ), r =2″ footing entre series + 2′ footing + 6x400m a 95% VAM, r = 1′ 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 : 60′ footing
  • Día 2 : 40′ footing + 10x100m 100% VAM, r = 100m footing + 5′ footing
  • Día 3 : 20′ footing + 3x(6x300m a 100% VAM, r = 100m footing), R = 3′ footing + 5′ footing
  • Día 4 : 45′ footing
  • Día 5 : 20′ footing + 6xx30″ a 100% VAM, r =30” footing + 2′ footing + 2000m a 90% VAM + 3′ footing + 2x1000m a 90% VAM, r = 1’30” footing + 4x400m a 95% VAM, r = 1′ footing + 5′ footing
  • Día 6 : 75′ footing

 

Semana 7

  • Día 1 : 40′ footing + 6x100m a 100% VAM, r = 100m footing
  • Día 2 : 20′ footing + 2x(6x400m a 95% VAM, r = 50” footing), R = 3′ footing entre series + 5′ footing
  • Día 3 : 50′ footing
  • Día 4 : 20′ footing + 3000m a 90% VAM + 3′ footing + 1500m a 90% VAM + 2′ footing + 2x1000m a 90% VAM, r =1’30” + 5′ footing
  • Día 5 : 45′ footing
  • Día 6 : 20′ footing + 2x(12×30″a 100% VAM, r = 30” footing), R= 3′ footing + 5′ footing

 

Semana 8

  • Día 1 : 30′ footing
  • Día 2 : 20′ footing + 8×1′ a 100% VAM, r = 45″ footing + 5′ footing
  • Día 3 : 30′ footing
  • Día 4 : 20′ footing + 5x100m a 100% VAM, r = 100m footing + 5′ footing
  • Día 5 : Cross
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