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| Débutants | |||||
| Je vous propose une programmation d'entrainement sur 12 semaines pour une personne ayant une activitée professionnelle et visant un marathon en 3h45 . |
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Lundi
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REPOS
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REPOS
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REPOS
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REPOS
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REPOS
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REPOS
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Mardi
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50'
EB
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1h
EB
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1h
EB
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50'
EB
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1h
EB 8xVMA.C
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1h
EB 6xVMA.M
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Mercredi
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REPOS
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REPOS
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REPOS
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REPOS
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REPOS
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REPOS
|
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Jeudi
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50'
EB
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1h
EB
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1h10
EB
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50'EB
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1h
EB
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1h20
EB
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Vendredi
|
REPOS
|
REPOS
|
REPOS
|
REPOS
|
REPOS
|
REPOS
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Samedi
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50' EB ou 1h30 vélo fp90 |
1h
EB
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TEST 2000M |
1h30 vélo EB fp90 |
1h15
EB
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30'
EB/3x8' SAN/30'EB
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Dimanche
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50'
EB
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1h
EB ou 1h45 vélo fp90
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2h
vélo fp90
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50'
EB
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2h
EB vélo fp90
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2h30
RA fp90
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semaine
1
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semaine
2
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semaine
3
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semaine
4
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semaine
5
|
semaine
6
|
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Lundi
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REPOS
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REPOS
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REPOS
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REPOS
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REPOS
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REPOS
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Mardi
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1h
EB 6xVMA.L
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1h
EB
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30'
EB/3x10'SAN/30' EB
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1h
EB
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1h30 EB
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1h EB
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Mercredi
|
REPOS
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REPOS
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REPOS
|
REPOS
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REPOS
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REPOS
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Jeudi
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30'
AM
|
1h20
EB
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30'EB/30'
AM/30' EB
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45'
EB
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5xVMA.L
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50' EB
|
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Vendredi
|
REPOS
|
REPOS
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REPOS
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REPOS
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REPOS
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REPOS
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Samedi
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30'EB/3x10'SAN/30'EB
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30'AM
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40'
8x10" r30"
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3x12'
SAN
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30'EB/45' AM/30' EB
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30' EB 6x10" r30"
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Dimanche
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2h30
RA fp90
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2h30
RA fp90
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SEMI-MARATHON
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2h30
RA fp90
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1h30 EF
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MARATHON
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semaine
7
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semaine
8
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semaine
9
|
semaine
10
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semaine
11
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semaine
12
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EB
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60/70%
fc max RA 60% fc max
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VMA.C
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200m
r30"
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AM
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85%
fc max
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VMA.M
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400m
r50"
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SAN
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90%
fc max
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VMA.L
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500m
r1'
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