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Semaine 1
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Jour 1 : 60' footing Terrain type trail
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Jour 2 : 30' footing + 2x12'(30''/30'') a 100% VMA, r = 2'30'' footing + 5' footing
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Jour 3 : 45' footing
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Jour 4 : 60' footing + 2x15' a 80% VMA, r = 4' footing + 20' footing
Semaine 2
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Jour 1 : 1h15 footing
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Jour 2 : 30' footing + 2x(7x200m), a 100% VMA, r = 100m footing, R = r = 2'30'' footing + 5' footing
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Jour 3 : 60' footing
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Jour 4 : 70' footing + 20' accelération progressive de 65 a 85% VMA + 15' footing
Semaine 3
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Jour 1 : 60' footing Terrain type trail
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Jour 2 : 30' footing + 20x100m a 100%, r = 100m footing + 5' footing
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Jour 3 : 40' footing
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Jour 4 : 60' footing + 20' a 80% VMA + 10' footing + 10' a 85% VMA+ 10' footing
Semaine 4
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Jour 1 : 1h30 footing Terrain type trail
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Jour 2 : 30' footing + 25x100m 100% VMA, r = 100m footing + 10' footing
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Jour 3 : 40' footing
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Jour 4 : 60' footing + 3x15' a 80% VMA, r = 4' footing + 20' footing
Semaine 5
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Jour 1 : 1h 30 footing Terrain type trail
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Jour 2 : 30' footing + 20x100m a 100% VMA, r = 100m footing + 5' footing
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Jour 3 : 45' footing
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Jour 4 : 60' footing + 30' accelération progressive de 65 a 85% VMA + 15' footing + 15' a 85% VMA + 15' footing
Semaine 6
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Jour 1 : 1h30' footing Terrain type trail + 10x100m 100% VMA, r = 100m footing + 10' footing
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Jour 2 : 30' footing + 3x3000m a 85% VMA, r = 4' footing + 5' footing
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Jour 3 : 60' footing
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Jour 4 : 75' footing + 20' a 80% VMA + 10' footing + 15' a 80% VMA + 15' footing + 10x100m 100% VMA, r = 100m footing
Semaine 7
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Jour 1 : 30' footing + 5x100m 100% VMA, r = 100m footing + 10' footing
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Jour 2 : 30' footing + 4x2000m a 80% VMA, r = 4' footing + 5' footing
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Jour 3 : 40' footing
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Jour 4 : 1h 40 footing
Semaine 8
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Jour 1 : 30 footing
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Jour 2 : 20' footing + 7' a 80% VMA + 10' footing
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Jour 3 : 20' footing + 5x100m 100% VMA, r = 100m footing
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Jour 4 : TRAIL
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