Plan d' entrainement course à pied TRAIL 1005bis : Trail 5 séances, 8 Semaines, VMA sup. 18km/h
Semaine 1
- Jour 1 : 45' footing + 10x100m 100% VMA, r = 100m footing + 5' footing
- Jour 2 : 1h footing Terrain type trail
- Jour 3 : 30' footing + 2×12(30''/30'') a 100% VMA, R = 2'30'' footing + 5' footing
- Jour 4 : 45' footing
- Jour 5 : 60' footing + 2×15' a 80% VMA, R = 4' footing + 20' footing
Semaine 2
- Jour 1 : 45' footing
- Jour 2 : 1h15 footing Terrain type trail
- Jour 3 : 30' footing + 2x(8x200m), 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% VMA+ 15' footing
Semaine 3
- Jour 1 : 40' footing
- Jour 2 : 30' footing + 20x100m a 100% VMA, r = 100m footing + 5' footing
- Jour 3 : 20' footing + 3x2000m a 80% VMA, R = 4' footing + 5' footing
- Jour 4 : 40' footing
- Jour 5 : 60' footing + 20' a 80% VMA + 10' footing + 10' a 80% VMA + 10' footing
Semaine 4
- Jour 1 : 45' footing
- Jour 2 : 1h 30 footing Terrain type trail
- Jour 3 : 30' footing + 30x100m 100% VMA, r = 100m footing + 5' footing
- Jour 4 : 40' footing + 5x100m 100% VMA, r = 100m footing + 5' footing
- Jour 5 : 60' footing + 3×15' a 80% VMA, r = 4' footing + 20' footing
Semaine 5
- Jour 1 : 45' footing
- Jour 2 : 1h 30 footing Terrain type trail
- Jour 3 : 30' footing + 20x100m 100% VMA, r = 75m footing + 5' footing
- Jour 4 : 45' footing
- Jour 5 : 60' footing + 30' en Accélération progressive de 65 a 80% VMA + 15' footing + 15' a 80% VMA + 15' footing
Semaine 6
- Jour 1 : 40' footing + 5x100m 100% VMA, r = 100m footing + 5' footing
- Jour 2 : 1h30' footing
- Jour 3 : 30' footing + 3x3000m a 85% VMA, R = 4' footing + 5' footing
- Jour 4 : 60' footing
- Jour 5 : 75' footing + 20' a 80% VMA + 10' footing + 15' a 80% VMA + 15' footing + 10x100m a 100% VMA, r = 100m footing + 5' footing
Semaine 7
- Jour 1 : 30' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
- Jour 2 : 30' footing + 3x3000m a 80% VMA, r = 5' + 5' footing
- Jour 3 : 40' footing
- Jour 4 : 1h40 footing
Semaine 8
- Jour 1 : Repos
- Jour 2 : 40' footing
- Jour 3 : 20' footing + 10' a 80% VMA + 10' footing
- Jour 4 : 20' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
- Jour 5 : TRAIL
