Semaine 1
- Jour 1 : 45′ footing + 10x100m 100% VAM, r = 100m footing + 5′ footing
- Jour 2 : 1h footing terrain type trail
- Jour 3 : 30′ footing + 2×10(30 »/30 ») a 100% VAM, R = 2’30 » footing + 5′ footing
- Jour 4 : 45′ footing
- Jour 5 : 60′ footing + 2×15′ a 80% VAM, r = 5′ footing + 20′ footing
Semaine 2
- Jour 1 : 45′ footing
- Jour 2 : 1h15 footing terrain type trail
- Jour 3 : 30′ footing + 2x(7x200m), r = 100m footing, R = 2’30 » footing + 5′ footing
- Jour 4 : 45′ footing
- Jour 5 : 70′ footing + 20′ en accélération progressive de 65 a 80% VAM + 15′ footing
Semaine 3
- Jour 1 : 40′ footing
- Jour 2 : 30′ footing + 20x100m a 100% VAM, r = 100m footing + 5′ footing
- Jour 3 : 20′ footing + 4x1500m a 85% VAM, r = 5′ footing + 5′ footing
- Jour 4 : 40′ footing
- Jour 5 : 60′ footing + 20′ a 80% VAM + 10′ footing + 10′ a 80% VAM + 10′ footing
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Semaine 4
- Jour 1 : 45′ footing
- Jour 2 : 1h30 footing terrain type trail
- Jour 3 : 30′ footing + 25x100m a 100% VAM, r = 100m footing + 5′ footing
- Jour 4 : 40′ footing + 5x100m a 100% VAM, r = 100m footing + 5′ footing
- Jour 5 : 60′ footing + 3×15′ a 80% VAM, 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% VAM, r = 75m footing + 5′ footing
- Jour 4 : 45′ footing
- Jour 5 : 60′ footing + 30′ en accélération progressive de 65 a 80% VAM + 15′ footing + 15′ a 80% VAM + 15′ footing
Semaine 6
- Jour 1 : 40′ footing + 5x100m a 100% VAM, r = 100m footing + 5′ footing
- Jour 2 : 1h30′ footing
- Jour 3 : 30′ footing + 3km a 80% VMA + 4′ footing + 3km a 80% VMA + 4′ footing + 3km a 85% VMA + 5′ footing
- Jour 4 : 60′ footing
- Jour 5 : 75′ footing + 20′ a 80% VAM + 10′ footing + 15′ a 80% VAM + 15′ footing + 10x100m a 100% VAM, r = 100m footing + 5′ footing
Semaine 7
- Jour 1 : 30′ footing + 5x100m a 100% VAM, r = 100m footing + 5′ footing
- Jour 2 : 30′ footing + 3x3000m a 80% VAM, r = 5′ footing
- Jour 3 : 40′ footing
- Jour 4 : 1h40 footing
Semaine 8
- Jour 1 :Repos
- Jour 2 : 20′ footing + 10′ a 80% VAM + 10′ footing
- Jour 3 : 20′ footing + 5x100m a 100% VAM, r = 100m footing + 5′ footing
- Jour 3 : TRAIL