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PLAN DE PREPARATION MARATHON CHEVERNY et PARIS |
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JANVIER |
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Vendredi 2 |
Tout dépend de votre état !!!! |
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Dimanche 4 |
1h30 endurance ( Toulenne / Marie-Hélène et Fabrice ) |
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Lundi 5 |
50' footing |
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Mercredi 7 |
Footing 20' + 1'/1'/2'/2'/3'/3'/2'/2'/1'/1' r=1' + footing 10' |
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Vendredi 9 |
Footing 20' + 10 * 1' recup=1' + footing 10' NOCTURNE |
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Dimanche 11 |
1h40' endurance ( Bieujac / Laurence et Cedric ) |
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Lundi 12 |
60' footing |
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Mercredi 14 |
Footing 20' + 5*(500m + 400m r=100m) r=2'+ footing 10' |
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Vendredi 16 |
30' footing + 2 * 10' allure semi r=5' + footing 10' NOCTURNE |
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Dimanche 18 |
1h50' endurance ( Cérons / Dany et Chantal ) |
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Lundi 19 |
45' footing |
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Mercredi 21 |
Footing 20' + 4 * 1000m facile r=2' + footing 10' |
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Vendredi 23 |
40' footing ou repos |
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Samedi 24 |
TRAIL NOCTURNE HOSTENS 12km |
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Dimanche 25 |
1h15' à 1h30' endurance |
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Lundi 26 |
45' footing |
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Mercredi 28 |
Footing 25' + 8 à 10 * 400m r=1'30'' + footing 10' |
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Vendredi 30 |
SORTIE ST LARY ou 60' endurance |
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Samedi 31 |
SORTIE ST LARY : rando raquettes ou ski |
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FEVRIER |
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Dimanche 1 |
SORTIE ST LARY ou 1h30' endurance |
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Lundi 2 |
60' footing |
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Mercredi 4 |
30' footing + 4 * 1500m r=2 à 3' + 10' footing |
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Vendredi 6 |
Footing 20' + 4 * 10' allure marathon r=5' + footing 10' |
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Dimanche 8 |
1h40 endurance ( Léogeats / Jean-Marie ) |
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Lundi 9 |
1h15' endurance |
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Mercredi 11 |
Footing 20' + 3000m + 2000m + 1000m ASM r=3'+ footing 10' |
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Vendredi 13 |
20' footing + 2 * (8*20'' côtes r=descentes) r=5' + 10' footing |
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Dimanche 15 |
1h50' endurance (40' footing + 4*12' AM r=3') ( Langon / Joël ) |
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Lundi 16 |
1h10' endurance |
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Mercredi 18 |
20' footing + 7 * 1000m r=1'30'' + 10' footing |
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Vendredi 20 |
Footing 15' + 4 * 15' allure marathon r=5' + footing 10' |
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Dimanche 22 |
1h50' endurance ( Bommes / Marielle et François ) |
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Lundi 23 |
1h15' endurance |
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Mercredi 25 |
Footing 20' + 3*2000m r=2'30'' ASM + footing 10' |
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Vendredi 27 |
40' footing facile |
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MARS |
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Dimanche 1 |
BAZAS-COIMERES-LANGON |
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Lundi 2 |
1h15' endurance |
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Mercredi 4 |
1h15' endurance dont 20' AM |
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Vendredi 6 |
20' footing + 10 * 40'' côtes r=descentes + 10' footing |
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Dimanche 8 |
2h endurance |
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Lundi 9 |
60' footing |
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Mercredi 11 |
Footing 20' + 5000m + 2000m + 1000m ASM r=3'+ footing 10' |
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Vendredi 13 |
20' footing + 2 * (6 * 30'' côtes r=descentes) r=5' + 10' footing |
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Dimanche 15 |
2h à 2h10 avec 50' endurance + 3 * 20' AM r=5' + footing 10' ( Langon / Isabelle et Laurent ) |
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Lundi 16 |
1h15' endurance |
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Mercredi 18 |
Footing 25' + 2 * 3000m ASM r=5' + footing 10' |
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Vendredi 20 |
Footing 15' + 2 * 30' allure marathon r=5' + footing 10' |
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Dimanche 22 |
2h15' endurance ( Loupiac / Sylvie, Chantal et Bernard ) |
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Lundi 23 |
1h15' endurance |
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Mercredi 25 |
Footing 25' + 2 * 4000m ASM r=5' + footing 10' |
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Vendredi 27 |
20' footing + 8 * 40'' côtes r=descentes + 10' footing |
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Dimanche 29 |
2h à 2h10 avec 1h endurance + 3 * 15' AM r=5' + footing 10' ( Preignac / A-Mary et Claude ) |
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Lundi 30 |
1h endurance |
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AVRIL |
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Mercredi 1 |
30' footing + 5000m AM + footing 10' |
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Vendredi 3 |
40' footing |
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Samedi 4 |
1h30' avec 45' endurance + 20' AM + 25' endurance (Ste Foy La Longue / Anne-Marie Dumeau)
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Dimanche 5 |
repos |
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Lundi 6 |
repos ou 40' footing |
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Mercredi 8 |
20' footing + 2000m AM + footing 10' |
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Vendredi 10 |
repos |
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Dimanche 12 |
MARATHON et DUO CHEVERNY / MARATHON DE PARIS |
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Lundi 13 |
repos |
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Mercredi 15 |
repos |
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Vendredi 17 |
30' footing + étirements |
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Dimanche 19 |
1h endurance |
Année 2016
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