plan entrainement course a pied

Plan d' entrainement TRAIL  1001bis : Trail  3 séances, 10 Semaines

Semaine 1

  • Jour 1 : 60' footing
  • Jour 2 : 30' footing + 2x(8x(30''/30'')) a 100% VMA, R = 2'30'' footing + 5' footing
  • Jour 3 : 60' footing + 15' a 80% VMA + 10' footing

 

Semaine 2

  • Jour 1 : 70' footing
  • Jour 2 : 30' footing + 2x(9x(30''/30'')) a 100% VMA, R = 2'30'' footing + 5' footing
  • Jour 3 : 60' footing + 2x10' a 80% VMA, r = 4' footing + 25' footing

 

Semaine 3

  • Jour 1 : 45' footing + Cotes: 7x100m 100% VMA, r = 100m footing + 5' footing
  • Jour 2 : 30' footing + 2x(10'x(30''/30'')) a 100% VMA, R =2'30'' footing + 5' footing
  • Jour 3 : 60' footing + 2x12' a 80% VMA, r = 4' footing + 25' footing

 

 

Semaine 4

  • Jour 1 : 45' footing
  • Jour 2 : 30' footing + 2x(6x200m) a 100% VMA, r = 100m footing, R = 2'30'' footing + 5' footing
  • Jour 3 : 60' footing + 15' en accélération progressive de 70 a 80% VMA + 10' footing

 

Semaine 5

  • Jour 1 : 40' footing
  • Jour 2 : 30' footing + 3x1500m a 75% VMA, r = 4' footing + 5' footing
  • Jour 3 : 60' footing + 20' a 80% VMA + 10' footing + 10' a 80% VMA + 20' footing

 

Semaine 6

  • Jour 1 : 1h30 footing
  • Jour 2 : 1h30 footing terrain type trail
  • Jour 3 : 45' footing + 3x15' a 80% VMA, r = 10' footing + 20' footing

 

Semaine 7

  • Jour 1 : 60' footing
  • Jour 2 : 60' footing + 20x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 3 : Terrain type trail: 60' footing + 30' en accélération progressive de 70 a 80% VMA + 30' footing + 15' a 80% VMA + 15' footing

 

Semaine 8

  • Jour 1 : 45' footing + 7x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 2 : 30' footing + 2x3000m a 85% VMA, r = 4' footing + 5' footing
  • Jour 3 : 70' footing + 30' a 80% VMA + 20' footing

 

Semaine 9

  • Jour 1 : 30' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 2 : 45' footing
  • Jour 3 : 1h40 footing

 

Semaine 10

  • Jour 1 : 40' footing
  • Jour 2 : 20' footing + 7' a 80% VMA + 10' footing
  • Jour 3 : TRAIL