|
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
|
