Semaine 1
- Jour 1 : 60′ footing + 10x100m a 100% VMA, r = 100m footing + 5′ footing
- Jour 2 : 30′ footing + 2×10′(30 »/30 ») a 100% VMA, R = 2’30 » footing + 5′ footing
- Jour 2 : 45′ footing
- Jour 3 : 60′ footing + 2×15′ a 80% VMA, r = 4′ footing + 20′ footing
Semaine 2
- Jour 1 : 1h15 footing
- Jour 2 : 30′ footing + 2x(6x200m) a 100% VMA, r = 100m, R = 2’30 » footing + 5′ footing
- Jour 3 : 60′ footing
- Jour 4 : 70′ footing + 20′ en accélération progressive de 65 a 80 % VMA + 15′ footing
Semaine 3
- Jour 1 : 60′ footing Terrain type trail
- Jour 2 : 30′ footing + 20x100m a 100% VMA, r = 100m footing + 5′ footing
- Jour 3 : 40′ footing
- Jour 4 : 60′ footing + 20′ a 80% VMA + 10′ footing + 10′ a 80% VMA + 10′ footing
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Semaine 4
- Jour 1 : 1h30 footing Terrain type trail
- Jour 2 : 30′ footing + 25x100m 100% VMA, r = 100m footing+ 10′ footing
- Jour 3 : 40′ footing
- Jour 4 : 60′ footing + 3×15′ a 80% VMA footing, r = 4′ footing + 20′ footing
Semaine 5
- Jour 1 : 1h30 footing Terrain type trail
- Jour 2 : 30′ footing + 20x100m a 100% VMA, r = 75′ footing + 5′ footing
- Jour 3 : 45′ footing
- Jour 4 : 60′ footing + 30′ en accélération progressive de 65 a 80 % VMA + 15′ footing + 15′ a 85% VMA + 15′ footing
Semaine 6
- Jour 1 : 1h30′ footing + 10x100m 100% VMA, r = 100m footing + 5′ footing
- Jour 2 : 30′ footing + 8x1000m a 85% VMA, r = 3’30 » footing + 5′ footing
- Jour 3 : 60′ footing
- Jour 4 : 75′ footing + 20′ a 80% VMA + 10′ footing + 15′ a 80% VMA + 15′ footing + 10x100m 100% VMA, r = 100m footing + 5′ footing
Semaine 7
- Jour 1 : 30′ footing + 10x100m 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 : 1h40 footing
Semaine 8
- Jour 1 : 30 footing
- Jour 2 : 20′ footing + 7′ a 80% VMA + 10′ footing
- Jour 3 : 20′ footing + 5x100m 100% VMA, r = 100m footing + 5′ footing
- Jour 4 : TRAIL