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1006bis : Trail 6 séances, 8 semaines, VMA sup. 18km/h

Plan d' entrainement course à pied TRAIL 1006bis : Trail  6 séances, 8 Semaines, VMA sup. 18km/h

Semaine 1

  • Jour 1 : 45' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 2 : 1h20 terrain type trail
  • Jour 3 : 30' footing + 2x12(30''/30'') 100% VMA, r = 2'30'' footing + 5' footing
  • Jour 4 : 45' footing
  • Jour 5 : 40' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 6 : 60' footing + 2x15' a 80% VMA, r = 4' footing + 20' footing

Semaine 2

  • Jour 1 : 45' footing
  • Jour 2 : 1h footing terrain type trail
  • Jour 3 : 30' footing + 2x(8x200m), r = 100m footing, R = 2'30'' footing + 5' footing
  • Jour 4 : 45' footing
  • Jour 5 : 30' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 6 : 70' footing + 20' en accélération progressive de 65 a 80% VMA + 15' footing

Semaine 3

  • Jour 1 :  Descanso
  • Jour 2 : 40' footing
  • Jour 3 : 30' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 4 : 30' footing + 3x2000m a 85% VMA , r = 4' footing + 5' footing
  • Jour 5 : 30' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 6 : 60' footing + 20' a 80% VMA + 10' footing + 10' a 80% VMA+ 10' footing

Semaine 4

  • Jour 1 : 45' footing
  • Jour 2 : 30' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 3 : 1h30 footing terrain type trail
  • Jour 4 : 30' footing + 30x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 5 : 40' footing + 5x100m a 100% VMA, r = 100m footing
  • Jour 6 : 60' footing + 3x15' a 80% VMA, 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% VMA, r = 75m footing + 5' footing
  • Jour 4 : 45' footing
  • Jour 5 : 30' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 6 : 60' footing + 30' en accélération progressive de 70 a 80% VMA + 15' footing + 15' a 85% VMA + 15' footing

Semaine 6

  • Jour 1 : Descanso
  • Jour 2 : 1h30' footing
  • Jour 3 : 40' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 4 : 30' footing + 3x3000m a 85% VMA, r = 5' footing + 5' footing
  • Jour 5 : 60' footing
  • Jour 6 : 75' footing + 20' a 80% VMA + 10' footing + 15' a 80% VMA + 15' footing + 10x100m a 100% VMA, r = 100m footing

Semaine 7

  • Jour 1 : Repos
  • Jour 2 : 30' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 3 : 45' footing
  • Jour 4 : 30' footing + 3x3000m a 80% VMA, r = 5' footing + 5' footing
  • Jour 5 : 40' footing
  • Jour 6 : 1h40 footing

Semaine 8

  • Jour 1 : Repos
  • Jour 2 : 40' footing
  • Jour 3 : 20' footing + 10' a 80% VMA + 10' footing
  • Jour 4 : Repos
  • Jour 5 : 20' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 6 : TRAIL