programa trail y montaña mas
TRANSCRIPT
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http://www.athlete-endurance.com/training-network/es/preparacion-programa/trail-y-montana-4-sesiones-por-semana/plan-trail-y-montana-mas-100km-de-distancia-5-sesiones-10-semanasplan-1014.html
Programa trail y montaa mas 100km de distancia, 5 sesiones, 10 semanas (plan 1014) Semana 1
Dia 1 : 1h footing con desnivelado tipo trail + 10x100m a 100% VAM, r = 100m footing + 5' footing
Dia 2 : 30' footing + 2x10(30''/30'') a 100% VAM, R = 3' footing + 5' footing
Dia 3 : 45' footing
Dia 4 : Maana : 60' footing + 2x15' a 75% VAM, r = 5' footing + 20' footing + Cuestas: 6x100m a 100% VAM,
r = 100m footing
Dia 4 : Tarde : 1h bicicleta suave y sin cuestas
Semana 2
Dia 1 : 1h30 footing con desnivelado tipo trail
Dia 2 : 20' footing + 2x(6x200m), r =100m footing, R = 3' footing + 5' footing
Dia 3 : 45' footing + Cuestas: 10x100m a 100% VAM, r = 100m footing + 5' footing
Dia 4 : maana : 70' footing + 20' en aceleracion progresiva de 65 a 75% VAM + 15' footing + 15' footing con
desnivelado tipo trail
Dia 4 : Tarde : 1h15 bicicleta suave y sin cuestas
Semana 3
Dia 1 : 45' footing
Dia 2 : 1h footing
Dia 3 : 1h30 footing
Semana 4
Dia 1 : 30' footing + 20x100m a 100% VAM, r = 100m footing + 5' footing
Dia 2 : 20' footing + 5x1200m a 80% VAM, r = 5' footing + 5' footing
Dia 3 : 40' footing
Dia 4 : maana : 60' footing + 20' a 75% VAM+ 10' footing + 10' a 75% VAM + 20' footing con desnivelado tipo
trail
Dia 4 : Tarde : 1h30 bicicleta suave y sin cuestas
Semana 5
Dia 1 : 1h45 footing con desnivelado tipo trail
Dia 2 : 30' footing + 22x100m a 100% VAM, r = 100m footing + 5' footing
Dia 3 : 60' footing + Cuestas: 12x100m a 100% VAM, r = 100m footing + 5' footing
Dia 4 : maana : 60' footing + 3x15' a 75% VAM, r = 5' footing + 20' footing + Cuestas: 8x100m a 100% VAM,
r = 100m footing + 15' footing
Dia 4 : Tarde : 1h30 bicicleta suave y sin cuestas
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http://www.athlete-endurance.com/training-network/es/preparacion-programa/trail-y-montana-4-sesiones-por-semana/plan-trail-y-montana-mas-100km-de-distancia-5-sesiones-10-semanasplan-1014.html
Semana 6
Dia 1 : 45' footing
Dia 2 : 20' footing + 12x100m a 95% VAM, r = 100m footing + 5' footing
Dia 3 : 1h45 footing
Semana 7
Dia 1 : 45' footing
Dia 2 : 30' footing + 20x100m a 100% VAM, r = 100m footing + 5' footing
Dia 3 : 1h30' footing con desnivelado tipo trail
Dia 4 : maana : 60' footing + 30' en aceleracion progresiva de 65 a 75% VAM + 15' footing + 15' a 75% VAM
+ 15' footing + Cuestas: 8x100m a 100% VAM, r = 100m footing
Dia 4 : Tarde : 1h30 bicicleta suave y sin cuestas
Semana 8
Dia 1 : 40' footing + 5x100m a 100% VAM, r = 100m footing
Dia 2 : 2h footing con desnivelado tipo trail
Dia 3 : 30' footing + 2x3000m a 75% VAM, r = 5' footing + 5' footing + 3000m a 80% VAM, + 5' footing
Dia 4 : maana : 1h30 footing + 20' a 75% VAM + 10' footing + 15' a 75% VAM + 15' footing + 10x100m a
100% VAM, r = 100m footing + 20' footing
Dia 4 : Tarde : 1h30 bicicleta suave y sin cuestas
Semana 9
Dia 1 : 30' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
Dia 2 : 30' footing + 4x2000m a 75% VAM, r = 5' footing + 5' footing
Dia 3 : 40' footing
Dia 4 : 2h
Semana 10
Dia 1 : 40' footing
Dia 2 : 20' footing + 7' a 75% VAM + 10' footing
Dia 3 : 20' footing + 5x100m a 100% VAM, r = 100m footing
Dia 4 : TRAIL