Plan d' entrainement course à pied  TRAIL 1013bis : Trail sup. 42km, 6 séances, 9 Semaines, VMA sup. 18km/h

Semaine 1

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

Semaine 2

• Jour 1 : 45' footing
• Jour 2 : 1h30 footing terrain type trail
• Jour 3 : 30' footing + 2x(9x200m), 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 70 a 80%VMA + 15' footing

Semaine 3

• Jour 1 : repos
• Jour 2 : 40' footing
• Jour 3 : 30' footing + 20x100m a 100% VMA, r = 75m 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 terrain type trail

Semaine 4

• Jour 1 : 45' footing
• Jour 2 : 30' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing
• Jour 3 : 2h footing terrain type trail
• Jour 4 : 30' footing + 25x100m a 100% VMA, r = 75m footing + 5' footing
• Jour 5 : 60' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing
• Jour 6 : 60' footing + 3x15' a 80% VMA, r = 4' footing + 20' footing

Semaine 5

• Jour 1 : 45' footing
• Jour 2 : 60' footing
• Jour 3 : 2h footing terrain type trail

Semaine 6

• Jour 1 : 45' footing
• Jour 2 : 1h30 terrain type trail
• Jour 3 : 30' footing + 12x200m a 100% VMA, r = 100m footing + 5' footing
• Jour 4 : 1h30'terrain type trail
• 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 80% VMA + 15' footing + cotes: 8x100m a 100% VMA, r = 100m footing

Semaine 7

• Jour 1 : repos
• Jour 2 : 1h30' footing
• Jour 3 : 40' footing + 5x100m a 100% VMA, r = 100m 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 + 20' footing

Semaine 8

• 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 = 4' footing + 5' footing
• Jour 5 : 40' footing
• Jour 6 : 2h footing

Semaine 9

• 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