Plan d' entrainement course à pied  TRAIL 1002bis : Trail  4 séances, 8 Semaines, VMA inf. 18km/h

Semaine 1

• Jour 1 : 60' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing
• Jour 2 : 30' footing + 2x10'(30''/30'') a 100% VMA, R = 2'30'' footing + 5' footing
• Jour 2 : 45' footing
• Jour 3 : 60' footing + 2x15' a 80% VMA, r = 4' footing + 20' footing

Semaine 2

• Jour 1 : 1h15 footing
• Jour 2 : 30' footing + 2x(6x200m) a 100% VMA, r = 100m, R = 2'30'' footing + 5' footing
• Jour 3 : 60' footing
• Jour 4 : 70' footing + 20' en accélération progressive de 65 a 80 % VMA + 15' footing

Semaine 3

• Jour 1 : 60' footing Terrain type trail
• Jour 2 : 30' footing + 20x100m a 100% VMA, r = 100m footing + 5' footing
• Jour 3 : 40' footing
• Jour 4 : 60' footing + 20' a 80% VMA + 10' footing + 10' a 80% VMA + 10' footing

Semaine 4

• Jour 1 : 1h30 footing Terrain type trail
• Jour 2 : 30' footing + 25x100m 100% VMA, r = 100m footing+ 10' footing
• Jour 3 : 40' footing
• Jour 4 : 60' footing + 3x15' a 80% VMA footing, r = 4' footing + 20' footing

Semaine 5

• Jour 1 : 1h30 footing Terrain type trail
• Jour 2 : 30' footing + 20x100m a 100% VMA, r = 75' footing + 5' footing
• Jour 3 : 45' footing
• Jour 4 : 60' footing + 30' en accélération progressive de 65 a 80 % VMA + 15' footing + 15' a 85% VMA + 15' footing

Semaine 6

• Jour 1 : 1h30' footing + 10x100m 100% VMA, r = 100m footing + 5' footing
• Jour 2 : 30' footing + 8x1000m a 85% VMA, r = 3'30'' footing + 5' footing
• Jour 3 : 60' footing
• Jour 4 : 75' footing + 20' a 80% VMA + 10' footing + 15' a 80% VMA + 15' footing + 10x100m 100% VMA, r = 100m footing + 5' footing

Semaine 7

• Jour 1 : 30' footing + 10x100m 100% VMA, r = 100m footing + 5' footing
• Jour 2 : 30' footing + 4x2000m a 80% VMA, r = 4' footing + 5' footing
• Jour 3 : 40' footing
• Jour 4 : 1h40 footing

Semaine 8

• Jour 1 : 30 footing
• Jour 2 : 20' footing + 7' a 80% VMA + 10' footing
• Jour 3 : 20' footing + 5x100m 100% VMA, r = 100m footing + 5' footing
• Jour 4 : TRAIL