pour un 10 km
plan 10 km.
|
sem
|
séance1 | séance2 | séance3 | séance4 | remarques |
|
1
|
vma 10*200m | footing 1h | vma10*200 | footing 1h15'maxi | si séance 5:footing 1h |
|
2
|
vma 10*200m | footing 1h | vma10*200 | footing 1h15'maxi | si séance 5:footing 1h |
|
3
|
vma 10*200m | footing 1h | vma10*300 | footing 1h15'maxi | si séance 5:footing 1h |
|
4
|
vma 12*200m | footing 1h | vma10*400 | footing 1h15'maxi | si séance 5:footing 1h |
|
5
|
vma 12*200m | footing 1h | 5*1000 à 90% | footing 1h15'maxi | si séance 5:footing 1h |
|
6
|
vma12*200 | footing 1h | 5*1000 à 90% | footing 1h15'maxi | si séance 5:footing 1h |
|
7
|
vma10*200 | footing 1h | 5*1000 à 90% | footing 1h15'maxi | si séance 5:footing 1h |
|
8
|
vma10*200 | footing 1h | footing 45' | course 10Km |