Plan d' entrainement 1015bis : Trail sup. 100km, 5 séances, 10 Semaines

 

Semaine 1

• Jour 1 : 45' footing + 10x100m a 100% VMA, r = 100m footing
• Jour 2 : 1h footing terrain type trail
• Jour 3 : 30' footing + 2×10'(30''/30'') a 100% VMA, R = 2'30'' footing + 5' footing
• Jour 4 : 45' footing
• Jour 5 : matin : 60' footing + 2×15' a 80% VMA, r = 4' footing + 20' footing + cotes: 6x100m a 100% VMA, r = 100m footing
• Jour 5 : soir : 1h velo sans cote

 

Semaine 2

• Jour 1 : 45' footing
• Jour 2 : 1h30' footing terrain type trail
• Jour 3 : 30' footing + 2x(7x200m), r =100m footing, R = 2'30'' footing + 5' footing
• Jour 4 : 45' footing + cotes: 10x100m a 100% VMA, r = 100m footing
• Jour 5 : matin : 70' footing + 20' en accélération progressive de 70 a 80%VMA + 15' footing + 15' footing terrain type trail
• Jour 5 : soir : 1h15 velo sans cote

 

Semaine 3

• Jour 1 : 45' footing
• Jour 2 : 1h footing
• Jour 3 : 1h30' footing

 

 

Semaine 4

• Jour 1 : 40' footing
• Jour 2 : 30' footing + 20x100m a 100% VMA, r = 75m footing + 5' footing
• Jour 3 : 20' footing + 4x1500m a 85% VMA, r = 4' footing + 5' footing
• Jour 4 : 40' footing
• Jour 5 : matin : 60' footing + 20' a 80% VMA + 10' footing + 10' a 80% VMA + 20' footing terrain type trail
• Jour 5 : soir 1h30 velo sans cote

 

Semaine 5

• Jour 1 : 45' footing
• Jour 2 : 2h footing terrain type trail
• Jour 3 : 30' footing + 25x100m a 100% VMA, r = 75m footing + 5' footing
• Jour 4 : 60' footing + cotes: 12x100m a 100% VMA, r = 100m footing + 5' footing
• Jour 5 : matin : 60' footing + 3×15' a 80% VMA, r = 4' footing + 20' footing + cotes: 8x100m a 100% VMA, r = 100m footing + 15' footing
• Jour 5 : soir : 1h30 velo sans cote

 

Semaine 6

• Jour 1 : 45' footing
• Jour 2 : 30' footing + 15x100m a 100% VMA, r = 100m footing + 5' footing
• Jour 3 : 2h footing

 

Semaine 7

• Jour 1 : 45' footing
• Jour 2 : 1h30 footing terrain type trail
• Jour 3 : 30' footing + 25x100m a 100% VMA, r = 75m footing + 5' footing
• Jour 4 : 1h30' footing
• Jour 5 : matin : 60' footing + 30' en accélération progressive de 70 a 80%VMA + 15' footing + 15' a 80% VMA+ 15' footing + cotes: 8x100m a 100% VMA, r = 100m footing
• Jour 5 : soir : 1h30 velo sans cote

 

Semaine 8

• Jour 1 : 40' footing + 5x100m a 100% VMA, r = 100m footing
• Jour 2 : 2h footing terrain type trail
• Jour 3 : 30' footing + 2x3000m a 80% VMA, r = 4' footing + 4' footing + 3000m a 85% VMA + 5' footing
• Jour 4 : 60' footing
• Jour 5 : matin : 1h30 footing + 20' a 80% VMA + 10' footing + 15' a 80% VMA + 15' footing + 10x100m a 100% VMA, r = 100m footing + 20' footing
• Jour 5 : soir : 1h30 velo sans cote

Semaine 9

• Jour 1 : 30' footing + 5x100m a 100% VMA, r = 100m footing + 5' footing
• Jour 2 : 30' footing + 3x3000m a 80% VMA, r = 4' footing + 5' footing
• Jour 3 : 40' footing
• Jour 4 : 2h

 

Semaine 10

• Jour 1 : Repos
• Jour 2 : 40’ footing
• Jour 3 : 20’ footing + 10’ à 80% de la VMA + 10’ footing
• Jour 4 : Repos
• Jour 5 : 20’ footing + 5x100m 100% vma recup 100m footing
• Jour 6 : TRAIL