Plan d' entrainement course à pied TRAIL 1007bis : Trail 7 séances, 8 Semaines, VMA sup. 19km/h

Semaine 1

Jour 1 : 45' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing
Jour 2 : 1h20 footing
Jour 3 : 30' footing + 2x12'(30''/30'') a 100% VMA, r = 2'30'' footing + 5' footing
Jour 4 : 45' footing
Jour 5 : 1h20 footing terrain type trail
Jour 6 : 40' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
Jour 7 : 60' footing + 2x15' a 80% VMA, r = 4' footing + 20' footing

Semaine 2

Jour 1 : 45' footing
Jour 2 : 1h15 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 : 1h15' footing
Jour 6 : 30' footing + 10x100m a 100% VMA, r = 75m footing + 5' footing
Jour 7 : 60' footing + 20' en accélération progressive de 70 a 80% VMA + 15' footing + 10' a 85% VMA+ 10' footing

Semaine 3

Jour 1 : repos
Jour 2 : 40' footing
Jour 3 : 40' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
Jour 4 : 30' footing + 3x3000m a 85% VMA, r = 4' footing + 5' footing
Jour 5 : 45' footing
Jour 6 : 30' footing + 10x100m a 100% VMA, r = 75m footing + 5' footing
Jour 7 : Matin : 60' footing + 20' a 80% VMA, + 10' footing + 10' a 80% VMA,+ 10' footing
Jour 7 : soir : 30' footing + 5x100m a 100% VMA, r = 100m footing

Semaine 4

Jour 1 : 45' footing
Jour 2 : 45' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing
Jour 3 : 45 ' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
Jour 4 : 30' footing + 30x100m a 100% VMA, r = 75m footing + 5' footing
Jour 5 : 1h20 footing terrain type trail
Jour 6 : 40' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
Jour 7 : Matin : 60' footing + 3x15' a 80% VMA, r = 4' footing + 20' footing
Jour 7 : Soir : 30' footing + 10x100m a 100% VMA, r = 100m footing + 5' 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 : 1h30' footing
Jour 6 : 30' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing
Jour 7 : Matin : 60' footing + 30' en accélération progressive de 70 a 80% VMA+ 15' footing + 15' a 80% VMA + 15' footing
Jour 7 : Soir : 30' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing

Semaine 6

Jour 1 : repos
Jour 2 : 40' footing
Jour 3 : 40' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
Jour 4 : 30' footing + 2x5000m a 85% VMA, r = 4' footing + 5' footing
Jour 5 : 45' footing
Jour 6 : 30' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
Jour 7 : Matin : 60' footing + 20' a 80% VMA + 10' footing + 15' a 80% VMA + 15' footing
Jour 7 : Soir : 30' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing

Semaine 7

Semaine 8