Entrainement course à pied

1ere SEMAINE (QUANTITE)

SEANCE 1 >>>> endurance 1h20mn

SEANCE 2 >>>> 15mn end+ 2x5kms allure marathon +15mn récup

SEANCE 3 >>>> endurance 1h30mn

SEANCE 4 >>>>endurance 1h40mn

2eme SEMAINE (QUALITE)

SEANCE 1 >>>>15mn end +5kms allure 10kms +15mn récup

SEANCE 2 >>>> 15mn end +4x2000m en 9mn récup 3mn entre chaque +15mn récup

SEANCE 3 >>>> footing 45mn

SEANCE 4 >>>>15mn end + 4x1000m en 4mn 20s récup 3mn entre chaque +15mn récup

3eme SEMAINE (QUANTITE)

SEANCE 1 >>>>endurance 1h30mn

SEANCE 2 >>>> 15mn end +2x5kms allure marathon +15mn récup

SEANCE 3 >>>>2h00mn endurance

SEANCE 4 >>>>2h45mn endurance

4eme SEMAINE (QUALITE)

SEANCE 1 >>>>15mn end +5kms allure 10kms +15mn récup

SEANCE 2 >>>> 45mn footing

SEANCE 3 >>>> 15mn end +4x1000m en 4mn20s récup 3mn entre chaque+15mn récup

SEANCE 4 >>>> competition sur semi (env 1h37mn)

5eme SEMAINE (QUANTITE)

SEANCE 1 >>>> 1h40mn endurance

SEANCE 2 >>>>15mn end +3x5kms allure marathon +15mn récup

SEANCE 3 >>>> endurance 1h50mn

SEANCE 4 >>>>endurance 2h30mn

6 eme SEMAINE (QUALITE)

SEANCE 1 >>>>15mn end +5kms allure 10kms +15mn récup

SEANCE 2 >>>>15mn end +3x3000m en 13mn20s récup 3mn entre chaque +15mn récup

SEANCE 3 >>>> footing 45mn

SEANCE 4 >>>> 15mn end +6x500m en1mn55s récup 2mn entre chaque +15mn récup

7eme SEMAINE (QUANTITE)

SEANCE 1 >>>> 1h30mn endurance

SEANCE 2 >>>>15mn end +2x5kms allure marathon +15mn récup

SEANCE 3 >>>> footing 45mn

SEANCE 4 >>>> endurance 1h40mn

8eme SEMAINE

SEANCE 1 >>>> 15mn end +3x1000m en 4mn 20s récup 3mn entre chaque +15mn récup

SEANCE 2 >>>>footing 30mn

SEANCE 3 >>>>footing 20mn

SEANCE 4 >>>> MARATHON 3H 15MN

vos temps de passage

km 1 >>>>>>>>4mn40s

km 5 >>>>>>>>23mn20s

km 10>>>>>>>>46mn30s

semi >>>>>>>>>1h37mn                              BONNE CHANCE

km 30 >>>>>>>>2h20mn

km 35 >>>>>>>>2h43mn

km 40 >>>>>>>>>3h06mn

km 42.195 >>>>>>>>3h 15mn