Plan d' entrainement course à pied TRAIL1009bis : Trail sup. 42km, 4 séances, 9 Semaines, VMA inf. 18km/h
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 3 : 45' footing
- Jour 4 : 60' footing + 2×15' a 80% VMA, r = 4' footing + 20' footing + Cote: 6x100m a VMA, r = 100m footing
Semaine 2
- Jour 1 : 1h30 footing
- Jour 2 : 30' footing + 2x(6x200m), r = 100m footing, R = 2'30'' footing + 5' footing
- Jour 3 : 60' footing + Cote: 10x100m a 100% VMA, r = 100m footing + 5' footing
- Jour 4 : 70' footing + 20' en accélération progressive de 70 a 80% VMA + 15' footing + 15' footing terrain type trail
Semaine 3
- Jour 1 : 60' footing terrain type trail
- Jour 2 : 30' footing + 20x100m a 100% VMA, r = 75m footing + 5' footing
- Jour 3 : 40' footing
- Jour 4 : 60' footing + 20' a 80% VMA + 10' footing + 10' a 80% VMA + 20' footing terrain type trail
Semaine 4
- Jour 1 : 2h footing terrain type trail
- Jour 2 : 30' footing + 25x100m a 100% VMA, r = 75m footing + 5' footing
- Jour 3 : 60' footing + Cote: 10x100m a VMA, r = 100m footing + 5' footing
- Jour 4 : 60' footing + 3×15' a 80% VMA, r = 4' footing + 20' footing + Cote: 6x100m a VMA, r = 100m footing + 15' footing
Semaine 5
- Jour 1 : 45' footing
- Jour 2 : 60' footing
- Jour 3 : 2h footing
Semaine 6
- Jour 1 : 1h 30 footing terrain type trail
- Jour 2 : 30' footing + 20x100m a 100% VMA, r = 75m footing + 5' footing
- Jour 3 : 45' footing
- Jour 4 : 60' footing + 30' en accélération progressive de 70 a 80% VMA + 15' footing + 15' a 80% VMA + 15' footing
Semaine 7
- Jour 1 : 1h30' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing
- Jour 2 : 30' footing + 8x1000m a 80% VMA, r = 3' footing + 5' footing
- Jour 3 : 60' footing
- Jour 4 : 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 : 30' footing + 10x100m 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 footing
Semaine 9
- Jour 1 : 30 footing
- Jour 2 : 20' footing + 7' a 80% VMA + 10' footing
- Jour 3 : 20' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
- Jour 4 : TRAIL
