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ENTRENO TEMPORADA
2003-2004 |
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POR JOSE BAUTISTA
ENTRENADOR NACIONAL C.ATL.SANT BOI |
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GRUPO SENIOR-VETERANOS |
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PARA VETERANOS: Categoria +40 años |
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22/9 LUNES |
24/9
MIERCOLES |
26/09
VIERNES |
DOMINGO |
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Circuito
fuerza-res. |
12 Km. Al
70% |
60´
carrera al 70% |
70´c.montaña |
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(40´´/reposo
20´´) |
por
montaña |
llano |
cursa
popular |
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20´trotar al finalizar |
125 abd./estirar |
150 abd./estirar |
o descanso |
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10
ejercicios |
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29-sep |
01-oct |
03-oct |
domingo |
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igual dia 22 |
13 Km.resto=dia 24 |
55´resto = dia 26 |
igual |
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150 abd. |
150 abd. |
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06-oct |
08-oct |
10-oct |
domingo |
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igual dia 22 |
igual dia 24/175 abd. |
igual dia 26/175 abd. |
igual |
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13-oct |
15-oct |
17-oct |
domingo |
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igual dia 22 |
45´carrera suave |
test de cooper |
descanso |
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técnica
carrera |
12´sin parar |
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abd/estirar |
contar metros realiz. |
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en las series de 400 mts. Recuperar entre
serie 3 minutos |
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el dia de los test de cooper antes estirar y calentar 20´carrera
a trote |
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Técnica
de carrera |
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skipping alto/skipping
talones a glúteos/zancadas/correr con elevación del pié. 60 mts. |
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correr de espaldas con zancada amplia.60 mts.
Todas a 1x60 mts. |
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20-oct |
22-oct |
24-oct |
domingo |
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60´de carrera al 70% |
12km. Al
80% |
50´carrera al 70% |
80´montaña |
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técnica
carrera |
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técnica
de carrera |
o
descanso |
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27-oct |
29-oct |
31-oct |
domingo |
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igual dia 20 |
14 km. Al 80% |
50´carrera suave |
igual |
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03-nov |
05-nov |
07-nov |
domingo |
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igual dia 20 |
igual dia 29 |
igual dia 31 |
igual |
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10-nov |
12-nov |
14-nov |
domingo |
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igual dia 20 |
igual dia 22 |
igual dia 31 |
igual |
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17-nov |
19-nov |
21-nov |
domingo |
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50´carrera al 75% |
10 series
400 mts al 85% |
test de cooper |
competicion |
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en subida
incl.5% |
12´sin parar |
o
descanso |
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24-nov |
26-nov |
28-nov |
domingo |
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igual dia 17 |
12 series
de 400 mts.al 85% |
20´carrera normal |
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recupera
3´entre series |
25 a 4´20
4´30 |
competicion |
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igual dia 19 |
20´carrera normal |
o
descanso |
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01-dic |
03-dic |
05-dic |
domingo |
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igual dia 17/11 |
igual dia 26/11 |
igual dia 28/11 |
competicion |
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intensidad
85% |
o
descanso |
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08-dic |
10-dic |
12-dic |
domingo |
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igual dia 17/11 |
igual dia 19/11 |
igual dia 28/11 |
competicion |
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o
descanso |
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15-dic |
17-dic |
19-dic |
domingo |
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50´carrera suave |
60´carrera suave |
45´carrera suave |
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test de cooper |
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técnica
de carrera |
competicion |
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o test de 1000 mts. |
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o
descanso |
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22-dic |
24-dic |
26-dic |
domingo |
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3x3000 al
90% |
50´carrera suave |
60´al 75% |
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a 4´10´´ o 4´20´´ |
técnica
de carrera |
4´45´´ |
montaña |
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recuperar
4´e.serie |
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o
competición |
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29-dic |
31-dic |
02/01/2004 |
domingo |
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7x400 al
90% |
San
silvestre |
60´carrera al 75% |
montaña |
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1´30´´
1´35´´ |
o rodar
50´a 4´30´´ Km. |
4´45´´ a
4´50´´ Km. |
o
descanso |
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rec.2´-2´30´´ |
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5/1/2004- |
07-ene |
09-ene |
domingo |
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igual dia 22/12 |
8x400 al 90% |
60´carrera suave |
1/2 mar.
Sitges |
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1´30´´-1´´35´´
rec.2´30´´ |
técnica
de carrera |
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o 50´carrera a 4´45´´ |
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12-ene |
14-ene |
16-ene |
domingo |
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45´carrera suave |
4x3000 al
90% |
50´al 80% |
montaña |
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recuperar
4´entre series |
técnica
de carrera |
o
descanso |
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19-ene |
21-ene |
23-ene |
domingo |
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2x5x600 mts. |
4x3000 al
90% |
50´carrera al 75% |
carrera
suave |
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a 2´20´´ |
a 4´10´´ |
a 4´30´´ |
o
descanso |
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recup.entre serie 1´30´´ |
rec.entre serie 4´ |
abdominal-estirar |
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recup.entre grupo 4´ |
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26-ene |
28-ene |
30-ene |
domingo |
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igual dia 19 |
3x3000 |
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igual dia 21 |
igual dia 23 |
1/2 m.Granollers |
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02-feb |
04-feb |
06-feb |
domingo |
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descanso
si se hace |
igual dia 21 |
igual dia 23 |
descanso |
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la 1/2 de
Granollers |
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si no
mismo dia 19 |
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09-feb |
11-feb |
13-feb |
domingo |
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2x5x600
al 90% |
60´carrera al 85% |
50´al 75% |
descanso |
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resto
igual dia 19 |
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a 4´30´´ |
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abdominal-estirar |
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29-mar |
31-mar |
02-abr |
domingo |
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45´carrera suave |
20´carrera+ 6 Km. A r.carrera |
50´a 4´35´´ |
cursa S.Boi |
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a 4´km.+10´ c.continua |
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05-abr |
07-abr |
09-abr |
domingo |
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igual dia 29 |
4x400m.al
110% |
1000+500 |
cursa bombers |
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ritmo
1´15´´-1´20´´ |
maxima intensidad |
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recup. De 4´a
6´ |
recuperar
8´a 10´ |
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19-abr |
21-abr |
23-abr |
domingo |
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igual dia 29/03 |
igual dia 7/04 |
igual dia 9/04 |
descanso |
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10-may |
12-may |
14-may |
domingo |
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50´carrera al 80% |
15´carrera+6Km. |
20´de aceleraciones |
60´montaña |
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ritmo
4´30´´ |
a ritmo
carrera de 10 Km. |
150 ts+50 max. |
o
descanso |
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50 and+150 submx |
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en cesped |
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17-may |
19-may |
21-may |
domingo |
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55´al 80% |
igual dia 12 |
25´de aceleraciones |
65´montaña |
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igual dia 10 |
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resto igual
dia 14 |
o
descanso |
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24-may |
26-may |
28-may |
domingo |
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igual dia 10 |
igual dia 12 |
30´de aceleraciones |
descanso
o |
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resto
igual dia 14 |
cursa Nou Barris |
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31-may |
02-jun |
04-jun |
domingo |
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45´carrera suave |
igual dia 12 |
45´carrera suave |
descanso
o |
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cursa El
Prat |
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07-jun |
09-jun |
11-jun |
domingo |
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50´carrera suave |
60´carrera suave |
test de cooper |
descanso |
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12´sin parar |
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Mis
marcas con este entreno Manuel Jiménez Fuentes veterano año 1958 |
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test de cooper 12´ |
series de
1000 |
serie subida 5% 400m. |
serie de 600m. |
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3100
metros |
3´17 con Aziz´´ |
1´36´´ |
2´05´´ |
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3000m.pista |
cursa sant Boi |
5000 en
ruta |
1/2 Granollers |
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12´18´´ |
39´26´´ |
18´45 |
1h.30´43´´ |
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400m.pista |
300m.pista |
500m.pista |
se ha
mejorado |
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1´11´´ |
50´´ con Aziz |
1´38´´
con Aziz |
tiempos
2002-03 |
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