| |
|
|
PREPARATION
Mars - Juillet 2018 |
COURIR
TOUT SIMPLEMENT SAINT-THONAN |
| |
|
|
|
|
|
|
|
P BERLIVET 06-87-61-29-80 |
| Du |
au |
Lundi |
Mardi |
Mercredi |
Jeudi |
Vendredi |
Samedi |
Dimanche |
| 19/03/2018 |
25/03/2018 |
|
6x2'r1' |
2x7x30-30 |
F40'+8LD |
|
|
Corrida de Landerneau |
| |
|
|
|
|
|
|
|
|
| 26/03/2018 |
01/04/2018 |
F50' |
7C |
14x30-30 |
F40'+7LD |
|
F30' |
Foulées vertes
Ploudaniel |
| |
|
|
|
|
repos |
6x3'r2' |
20x100r100 |
F1h30avec 10' allure |
| 02/04/2018 |
08/04/2018 |
8C |
PPG |
14x30-30 |
7x3'r2' |
|
2x7x200r200 |
Trail de
l'Aberwrac'h FL1h15 |
| |
|
|
|
|
|
|
|
Marathon de PARIS |
| 09/04/2018 |
15/04/2018 |
7C |
PPG |
2x10x30-30 |
F40'+8LD |
|
F30-40' |
semi du Pays Pagan |
| |
|
|
|
|
|
|
|
|
| 16/04/2018 |
22/04/2018 |
F40-45' |
repos |
7x400r200 |
PPG ou repos |
2x8x200r200 R4' |
1'(r1')2'(r1')3'(r2')2'(r1')1' |
FL1h à 1h30 |
| |
|
|
|
|
|
|
|
|
| 23/04/2018 |
29/04/2018 |
8C |
8x400r200 |
16x30-30 |
F1h |
4x3'r2'
R5' 4x2'r1' |
F40'+8LD |
|
| |
|
|
|
|
|
|
|
|
| 30/04/2018 |
06/05/2018 |
F30-40' |
5 et 10 Km de Bohars |
F45' |
10x1'r1' |
7x500r200 |
FM avec 15' allure |
trail de Plouguin |
| |
|
|
|
|
|
|
|
FL 1h15 |
| 07/05/2018 |
13/05/2018 |
7x3'r2' |
PPG ou repos |
12x1'r1' |
F40'+8LD |
|
F40' |
La Plougastell |
| |
|
|
|
|
|
8x500r200 |
F1h vallonné avec
10'T |
F1h30 |
| 14/05/2018 |
20/05/2018 |
FM50' vallonné |
5C |
2x7x30-30 R4' |
F40'+8LD |
|
F40' |
course du train
patate Plabennec |
| |
|
|
|
|
|
|
|
|
| 21/05/2018 |
27/05/2018 |
F45' |
PPG ou repos |
2x7x30-30 R4' |
7x300r1' |
|
F45' vallonné |
Carantec-Plouézoc'h |
| |
|
|
|
|
|
|
|
7x2'r1' |
| 28/05/2018 |
03/06/2018 |
4x50m r2' R7' 4x100m
r2' |
|
2x7x30-30 R4' |
F40'+8LD |
|
F40' |
10 Km de Lesneven |
| |
|
|
|
|
|
|
|
|
| 04/06/2018 |
10/06/2018 |
F50' |
PPG ou repos |
2x(3'r2'-2'r1'-1'r1') |
F40'+8LD |
|
F40' |
Foulées de Loperhet |
| |
|
|
|
|
|
|
|
La Littorale |
| 11/06/2018 |
17/06/2018 |
F50' |
5x1000m r3' |
2x7x30-30 R4' |
F40'+8LD |
|
F40' |
La Leclerc Gouesnou |
| |
|
|
|
|
|
|
|
|
| 18/06/2018 |
24/06/2018 |
F45' |
PPG ou repos |
2x5x30-30 R4' |
|
F30' |
France 10Km Liévin |
Transléonarde |
| |
|
|
|
12x30-30 |
|
|
2x(3'r2'-2'r1'-1'r1') |
F1h avec 2x5' allure
R5' |
| 25/06/2018 |
01/07/2018 |
PPG ou repos |
7x2'r1' |
Fartlek 1h |
2x4C R4' |
|
4x(1'C r1' 1'D r1') |
Tour de l'île de
Batz |
| |
|
|
|
|
|
|
|
F1h15 avec 2x5'
allure R5' |
| 02/07/2018 |
08/07/2018 |
8x2' r1' |
FM 45' |
Fartlek 1h |
2x5C R4' |
|
Touloki court,
Morlaix |
|
| |
|
|
|
|
|
|
5x(1'C r1' 1'D r1') |
FL1h à 1h15 |
| 09/07/2018 |
15/07/2018 |
8x2'r1' |
10x30-30 |
F40'+8LD |
|
F40' |
St Martin-des-champs |
F45' |
| |
|
|
|
|
|
|
|
|
| |
|
E |
Echauffement |
|
|
|
|
|
| |
|
r |
récupération |
|
|
|
|
|
|
|
R |
Récupération |
|
|
|
|
|
|
|
LD |
Lignes Droites |
|
|
|
|
|
|
|
C |
Côtes |
|
|
|
|
|
|
|
D |
Descentes |
|
|
|
|
|
|
|
F |
Footing |
|
|
|
|
|
|
|
FL |
Footing Long |
|
|
|
|
|
|
|
FM |
Footing Moyen |
(limite gêne respiratoire : 75% VMA) |
|
|
|
|
|
VS |
Vitesse Spécifique |
|
|
|
|
|
|
VMA |
Vitesse Maximale Aérobie |
|
|
|
|
|
|
PPG |
Préparation Physique Générale |
|
|
|
|
|
|
|
|
|
|
|
|
|
