1. Programa trail y montaña mas 100km de distancia, 6 sesiones, 10 semanas
Semana 1
Dia 1 : 45' footing + 10x100m a 100%
Dia 2 : 2h bicicleta desnivelado
Dia 3 : 30' footing + 2x10'(30''/30'') a 100% VAM, R = 2'30'' footing + 5' footing
Dia 4 : 1´30 Bicicleta
Dia 5 : Mañana : 60' footing + 2x15' a 80% VAM, r = 4' footing + 20' footing + Cuestas:
6x100m a 100% VAM, r = 100m footing
Semana 2
Dia 1 : 1h bicicleta
Dia 2 : 1h30' footing con desnivelado tipo trail
Dia 3 : 30' footing + 2x(7x200m), r =100m footing, R = 2'30'' footing + 5' footing
Dia 4 : 1´30h bicicleta desnivelado
Dia 5 : Mañana : 70' footing + 20' en aceleracion progresiva de 70 a 80%VAM + 15'
footing + 15' footing con desnivelado tipo trail
Dia 5 : Tarde : 1h15 bicicleta suave y sin cuestas
Semana 3
Dia 1 : 45' footing
Dia 2 : 1h footing
Dia 3 : 1h30' footing

2. Semana 4
Dia 1 : 40' footing
Dia 2 : 30' footing + 20x100m a 100% VAM, r = 75m footing + 5' footing
Dia 3 : 20' footing + 4x1500m a 85% VAM, r = 4' footing + 5' footing
Dia 4 : 1´30h bicicleta
Dia 5 : Mañana : 60' footing + 20' a 80% VAM + 10' footing + 10' a 80% VAM + 20'
footing con desnivelado tipo trail
Dia 5 : Tarde 1h30 bicicleta suave y sin cuestas
Semana 5
Dia 1 : 45' footing
Dia 2 : 2h footing con desnivelado tipo trail
Dia 3 : 3h bicicleta
Dia 4 : 60' footing + Cuestas: 12x100m a 100% VAM, r = 100m footing + 5' footing
Dia 5 : Mañana : 60' footing + 3x15' a 80% VAM, r = 4' footing + 20' footing + Cuestas:
8x100m a 100% VAM, r = 100m footing + 15' footing
Dia 5 : Tarde : 1h30 bicicleta suave y sin cuestas