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habit sportwear running course a pied et chaussure running marque newline



Vêtement running course a pied marque newline
1004bis : Trail 5 séances, 8 semaines, VMA inf. 18km/h

Plan d' entrainement course à pied trail 1004 : Trail  5 séances, 8 Semaines, VMA inf. 18km/h

Semaine 1

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

Semaine 2

  • Jour 1 : 45' footing
  • Jour 2 : 1h15 footing terrain type trail
  • Jour 3 : 30' footing + 2x(7x200m), r = 100m footing, R = 2'30'' footing + 5' footing
  • Jour 4 : 45' footing
  • Jour 5 : 70' footing + 20' en accélération progressive de 65 a 80% VAM + 15' footing

Semaine 3

  • Jour 1 : 40' footing
  • Jour 2 : 30' footing + 20x100m a 100% VAM, r = 100m footing + 5' footing
  • Jour 3 : 20' footing + 4x1500m a 85% VAM, r = 5' footing + 5' footing
  • Jour 4 : 40' footing
  • Jour 5 : 60' footing + 20' a 80% VAM + 10' footing + 10' a 80% VAM + 10' footing

Semaine 4

  • Jour 1 : 45' footing
  • Jour 2 : 1h30 footing terrain type trail
  • Jour 3 : 30' footing + 25x100m a 100% VAM, r = 100m footing + 5' footing
  • Jour 4 : 40' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Jour 5 : 60' footing + 3x15' a 80% VAM, r =5' footing + 20' footing

Semaine 5

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

Semaine 6

  • Jour 1 : 40' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Jour 2 : 1h30' footing
  • Jour 3 : 30' footing + 3km a 80% VMA + 4' footing + 3km a 80% VMA + 4' footing + 3km a 85% VMA + 5' footing
  • Jour 4 : 60' footing
  • Jour 5 : 75' footing + 20' a 80% VAM + 10' footing + 15' a 80% VAM + 15' footing + 10x100m a 100% VAM, r = 100m footing + 5' footing

Semaine 7

  • Jour 1 : 30' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Jour 2 : 30' footing + 3x3000m a 80% VAM , r = 5' footing
  • Jour 3 : 40' footing
  • Jour 4 : 1h40 footing

Semaine 8

  • Jour 1 :Repos
  • Jour 2 : 20' footing + 10' a 80% VAM + 10' footing
  • Jour 3 : 20' footing + 5x100m a 100% VAM, r = 100m footing + 5' footing
  • Jour 3 : TRAIL