Plan d' entrainement course à pied TRAIL 1008bis : Trail sup. 42km, 3 séances, 11 Semaines

 

Semaine 1

• Jour 1 : 90' footing
• Jour 2 : 30' footing + 2×8(30''/30'') a 100% VMA, r = 2'30'' footing
• Jour 3 : 60' footing + 15' a 80% VMA + 10' footing + Cotes : 6x100m a 100% VMA, r = 100m footing + 5' footing

 

Semaine 2

• Jour 1 : 90' footing
• Jour 2 : 30' footing + 1x 9(30''/30'') a 100% VMA + 3' footing + Cotes: 9x100m a 100% VMA, r = 100m footing + 5' footing
• Jour 3 : 60' footing + 2×10' a 80% VMA, r = 4' footing' + 25' footing + 15' footing terrain type trail

 

Semaine 3

• Jour 1 : 45' footing + 7x100m a 100% VMA, r = 100m footing + 5' footing
• Jour 2 : 30' footing + 2×10(30''/30'') a 100% VMA, R = 2'30'' footing + 15' footing
• Jour 3 : 60' footing + 2×12' a 80% VMA, r = 4' footing + 20' footing terrain type trail

 

 

Semaine 4

• Jour 1 : 90' footing
• Jour 2 : 30' footing + 2x(6x200m) a 100% VMA, r = 100m footing, R = 2'30'' footing + 5' footing
• Jour 3 : 60' footing + 15' en accélération progressive de 65 a 80% VMA + 8x100m a 100% VMA, r = 100m footing + 15' footing

 

Semaine 5

• Jour 1 : 40' footing
• Jour 2 : 60' footing
• Jour 3 : 2h footing

 

Semaine 6

• Jour 1 : 40' footing
• Jour 2 : 30' footing + 3x1500m a 85% VMA, r = 4' footing + 5' footing
• Jour 3 : 60' footing + 20' a 80% VMA + 10' footing + 10' a 80% VMA + 20' footing + 8x100m a 100% VMA, r = 100m footing + 5' footing

 

Semaine 7

• Jour 1 : 1h30 footing
• Jour 2 : 1h30 terrain type trail
• Jour 3 : 45' footing + 3×15' a 80% VMA, r = 8' footing + 30' footing

 

Semaine 8

• Jour 1 : 90' footing terrain type trail
• Jour 2 : 60' footing + 20x100m a 100% VMA, r = 75m footing + 5' footing
• Jour 3 : terrain type trail : 60' footing + 30' en accélération progressive de 65 a 80% VMA + 30' footing + 15' a 80% VMA + 15' footing terrain type trail

 

Semaine 9

• Jour 1 : 60' footing + Cotes: 8x100m a 100% VMA, r = 100m footing + 5' footing
• Jour 2 : 30' footing + 2x3000m a 85% VMA, r = 4' footing + 5' footing
• Jour 3 : 70' footing + 30' a 80% VMA + 20' footing

 

Semaine 10

• Jour 1 : 30' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
• Jour 2 : 45' footing
• Jour 3 : 2h footing

 

Semaine 11

• Jour 1 : 40' footing
• Jour 2 : 20' footing + 7' a 80% VMA + 10' footing
• Jour 3 : TRAIL