Plan d'entraiment pour semi marathon 1er septembre
Pour plus de détails vous pouvez contacter le coach
Lundi
 REPOS REPOS
REPOS
REPOS
REPOS
REPOS
REPOS
 REPOS
Mardi
 30' DT1/2x7x200m* R5'DT1/20' DT1 30' DT1/2x5x300m* R5' DT1/20' DT1
30'DT1
2x7x200m* R5'DT1
20'DT1
1h DT1
30'DT1
3x3km DT3 R' DT1
20'DT1
30'DT1/2x3x400m* R5' DT1/20' DT1
30'DT1
4x2km DT3 R5' DT1
30'DT1
50' DT1
Mercredi
 1h15 DT1 1h15 DT1
1h15 DT1
1h15 DT1
1h30 DT1
1h15 DT1
1h30 DT1
30' DT1/ 2x6' VMA CC R5' DT1/15' DT1
Jeudi
 REPOS REPOS
1h15 DT1
30'DT1/2x7x200m* R5'DT1/20'DT1
REPOS
REPOS
REPOS
Vendredi
 REPOS REPOS
REPOS
REPOS
REPOS
REPOS
REPOS
30' DT1 6x10" r30"
Samedi
 30'DT1/2x2km DT3 R' DT1/30'DT1 30'DT1/2x3km DT3 R5' DT1/30' DT11
30'DT1
2x2km DT3 R5' DT1
30'DT1
1h30 DT1
30' DT1 3x4km DT3 R5' DT1 30' DT1
30' DT1/2x4km DT3 R5' DT1/20' DT1
30'DT1
4x2km DT3 R5' DT1
30'DT1
COURSE
Dimanche
 1h30 DT1 1h30 DT1
1h30 DT1
1h30 DT1
2h DT1
1h45DT1
1h20 DT1
1h30 RA vélo
15/07
22/07
29/07
5/08
12/08
19/08
26/08
2/09

Remarque
* r-20puls que max
**30' DT1 + 3x3km DT3 R 5 'DT1 + 30'DT1
DT1
145
vma.c
200m fc max r-20puls que max
RA
120
vma.c2
300m fc max r-20puls que max
DT3
170
vma.m
400m fc max r-20puls que max