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1014bis : Trail sup. 100km, 4 séances, 10 semaines

Plan d' entrainement TRAIL 1014bis : Trail sup. 100km, 4 séances, 10 Semaines

Semaine 1

  • Jour 1 : 1h footing terrain type trail + 10x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 2 : 30' footing + 2x10(30''/30'') a 100% VMA, R = 2'30'' footing + 5' footing
  • Jour 3 : 45' footing
  • Jour 4 : Matin : 60' footing + 2x15' a 80% VMA, r = 4' footing + 20' footing + cotes: 6x100m a 100% VMA, r = 100m footing
  • Jour 4 : Soir : 1h velo sans cotes

Semaine 2

  • Jour 1 : 1h30 footing terrain type trail
  • Jour 2 : 20' footing + 2x(5x300m), r =150m footing, R = 2'30'' footing + 5' footing
  • Jour 3 : 45' footing + cotes: 10x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 4 : Matin : 70' footing + 20' en accélération progressive de 70 a 80% VMA + 15' footing + 15' footing terrain type trail
  • Jour 4 : Soir : 1h15 bvelo sans cotes

Semaine 3

  • Jour 1 : 45' footing
  • Jour 2 : 1h footing
  • Jour 3 : 1h30 footing

Semaine 4

  • Jour 1 : 30' footing + 20x100m a 100% VMA, r = 75m footing + 5' footing
  • Jour 2 : 20' footing + 5x1200m a 85% VMA, r = 4' footing + 5' footing
  • Jour 3 : 40' footing
  • Jour 4 : Matin : 60' footing + 20' a 80% VMA+ 10' footing + 10' a 80% VMA + 20' footing terrain type trail
  • Jour 4 : Soir : 1h30 velo sans cotes

Semaine 5

  • Jour 1 : 1h45 footing terrain type trail
  • Jour 2 : 30' footing + 22x100m a 100% VMA, r = 75m footing + 5' footing
  • Jour 3 : 60' footing + cotes: 12x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 4 : Matin : 60' footing + 3x15' a 80% VMA, r = 4' footing + 20' footing + cotes: 8x100m a 100% VMA, r = 100m footing + 15' footing
  • Jour 4 : Soir : 1h30 velo sans cotes

Semaine 6

  • Jour 1 : 45' footing
  • Jour 2 : 20' footing + 12x100m a 95% VMA, r = 100m footing + 5' footing
  • Jour 3 : 1h45 footing

Semaine 7

  • Jour 1 : 45' footing
  • Jour 2 : 30' footing + 20x100m a 100% VMA, r = 75m footing + 5' footing
  • Jour 3 : 1h30' footing terrain type trail
  • Jour 4 : Matin : 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
  • Jour 4 : Soir : 1h30 velo sans cotes

Semaine 8

  • Jour 1 : 40' footing + 5x100m a 100% VMA, r = 100m footing
  • Jour 2 : 2h footing terrain type trail
  • Jour 3 : 30' footing + 2x3000m a 80% VMA, r = 4' footing + 5' footing + 3000m a 85% VMA, + 5' footing
  • Jour 4 : Matin : 1h30 footing + 20' a 80% VMA + 10' footing + 15' a 80% VMA + 15' footing + 10x100m a 100% VMA, r = 100m footing + 20' footing
  • Jour 4 : Soir : 1h30 velo sans cotes

Semaine 9

  • Jour 1 : 30' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
  • Jour 2 : 30' footing + 4x2000m a 80% VMA, r = 4' footing + 5' footing
  • Jour 3 : 40' footing
  • Jour 4 : 2h

Semaine 10

  • Jour 1 : 40' footing
  • Jour 2 : 20' footing + 7' a 80% VMA + 10' footing
  • Jour 3 : 20' footing + 5x100m a 100% VMA, r = 100m footing
  • Jour 4 : TRAIL