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 + 2×10′ 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 + 2×12′ 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 + 3×15′ 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
