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Votre avis sur un plan marathon en 12 semaines? par (invité) (193.201.47.xxx) le 10/08/12 à 13:17:46
Sachant que: M 72kg 1m80 35ans / VMA=17 / Meilleur tps M=3h23 cette annee, 10k=41:30 cette annee
J'y ai inclus les courses ou je suis inscrit. Ca manque peut-etre un peu de seances longues?
"Week
Num" "Week
Type" Date Day Training
"Week
1" Speed 13-Aug-12 Monday 5x1000 @15k/h 4min/k) / R=2min
14-Aug-12 Tuesday Rest
15-Aug-12 Wednesday 12x400 @16k/h (1:30) / R=1min
16-Aug-12 Thursday Rest
17-Aug-12 Friday 2x8x30'/30'
18-Aug-12 Saturday Rest
19-Aug-12 Sunday Clapham Common 10k @ Allure Spe M
"Week
2" Speed 20-Aug-12 Monday 5x1000 @15k/h (4min/k) / R=2min
21-Aug-12 Tuesday Rest
22-Aug-12 Wednesday Endurance 50min
23-Aug-12 Thursday BBC 10k
24-Aug-12 Friday Rest
25-Aug-12 Saturday 2x8x30'/30' + 1h Endurance
26-Aug-12 Sunday Rest
"Week
3" Speed 27-Aug-12 Monday 5x1000 @15.2k/h (3:55min/k) / R=2min
28-Aug-12 Tuesday Rest
29-Aug-12 Wednesday 12x400 @16.5k/h (1:27) / R=1min
30-Aug-12 Thursday Rest
31-Aug-12 Friday 2x10x30'/30'
01-Sep-12 Saturday Rest
02-Sep-12 Sunday Regent's Park 10k
"Week
4" "Spe/
Threshold" 03-Sep-12 Monday 1h Endurance
04-Sep-12 Tuesday Rest
05-Sep-12 Wednesday 4x2000 @14.5 k/h (8:17min) / R=3min
06-Sep-12 Thursday Rest
07-Sep-12 Friday 5x1000 @15.2k/h (3:55min/k) / R=2min
08-Sep-12 Saturday 1h30 Endurance
09-Sep-12 Sunday Rest
"Week
5" Speed 10-Sep-12 Monday 5x1000 @15.2k/h (3:55min/k) / R=2min
11-Sep-12 Tuesday Rest
12-Sep-12 Wednesday 12x400 @16.75k/h (1:26) / R=1min
13-Sep-12 Thursday Rest
14-Sep-12 Friday 45 min Endurance
15-Sep-12 Saturday Victoria Park 10k
16-Sep-12 Sunday 1h30 Endurance
"Week
6" Speed 17-Sep-12 Monday 5x1000 @15.2k/h (3:55min/k) / R=2min
18-Sep-12 Tuesday Rest
19-Sep-12 Wednesday 12x400 @16.75k/h (1:26) / R=55s
20-Sep-12 Thursday Rest
21-Sep-12 Friday 2x8x30'/30'
22-Sep-12 Saturday Rest
23-Sep-12 Sunday Southbank 10k
"Week
7" Speed 24-Sep-12 Monday 12x400 @16.75k/h (1:26) / R=55s
25-Sep-12 Tuesday Rest
26-Sep-12 Wednesday 5x1000 @15.2k/h (3:55min/k) / R=2min
27-Sep-12 Thursday Rest
28-Sep-12 Friday 1h Endurance
29-Sep-12 Saturday Battersea Park 10k
30-Sep-12 Sunday 1h Endurance
"Week
8" "Spe/
Threshold" 01-Oct-12 Monday 6x1000 @15.2k/h (3:55min/k) / R=2min
02-Oct-12 Tuesday Rest
03-Oct-12 Wednesday 4x2000 @14.75 k/h (8:10min) / R=3min
04-Oct-12 Thursday Rest
05-Oct-12 Friday 1h Allure Spe M
06-Oct-12 Saturday 1h Endurance
07-Oct-12 Sunday Mornington Chasers 10k
"Week
9" "Spe/
Threshold" 08-Oct-12 Monday 6x1000 @15.2k/h (3:55min/k) / R=2min
09-Oct-12 Tuesday Rest
10-Oct-12 Wednesday 4x2000 @14.75 k/h (8:10min) / R=3min
11-Oct-12 Thursday Rest
12-Oct-12 Friday 1h Endurance
13-Oct-12 Saturday 2h Endurance
14-Oct-12 Sunday Rest
"Week
10" "Spe/
Threshold" 15-Oct-12 Monday 6x1000 @15.2k/h (3:55min/k) / R=2min
16-Oct-12 Tuesday Rest
17-Oct-12 Wednesday 1h30 Endurance
18-Oct-12 Thursday Rest
19-Oct-12 Friday 1h Endurance
20-Oct-12 Saturday Battersea Park 10k Allure Seuil
21-Oct-12 Sunday 1h30 Endurance
"Week
11" "Spe/
Threshold" 22-Oct-12 Monday 4x2000 @14.75 k/h (8:10min) / R=3min
23-Oct-12 Tuesday Rest
24-Oct-12 Wednesday 1h Allure Spe M
25-Oct-12 Thursday Rest
26-Oct-12 Friday 2x6x30'/30'
27-Oct-12 Saturday 1h Allure Spe M
28-Oct-12 Sunday Rest
"Week
12" Taper 29-Oct-12 Monday 1h Endurance
30-Oct-12 Tuesday Rest
31-Oct-12 Wednesday 30min Allure Spe M
01-Nov-12 Thursday Rest
02-Nov-12 Friday 30min Endurance
03-Nov-12 Saturday Rest
04-Nov-12 Sunday Nice-Cannes 2012!!
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