L'Hexagone en courant... en famille et en diagonale(s)
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66 à 70%
allure 100km
|
70 à 75%
footing
|
82 à 84%
allure marathon
|
92 à 95%
VMA longue
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95 à 110%
VMA courte
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Semaine 0
(36)
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Semaine 1
(37)
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Semaine 2
(38)
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Semaine 3
(39)
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Semaine 4
(40)
|
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1h00
12,8km
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1h20
18,1km
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1h02 - 13,4km
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1h31
21,1km
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1h00
12km
|
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57' - 13,8km
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||||
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56' - 12,7km
10x100m
(rec : 100m)
|
1h00 - 12,8km
|
1h11
16km
|
1h06 - 14km
|
1h01
12,6km
|
|
1h00 - 13,6km
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1h12 - 16km
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|||
|
1h00
12,8km
|
1h - 13,2km
2x10x200m - 36"5
(rec : 32''/3')
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54' - 12,5km
2x5x400m - 1'15
(rec : 1'/3')
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1h03 - 14,2km
2x5x500m - 1'39
(rec : 1'/3')
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Repos
|
|
1h00
13,9km
|
2h29
32,4km
|
2h46
36,1km
|
1h30
18,8km
|
Repos
|
|
1h00
12,8km
|
1h11
15,8km
|
1h20
18km
|
1h46 -24,6km
4x4000m - 15'21
(rec: 2'30)
|
1h00
11,6km
|
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Repos
|
Repos
|
Repos
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Repos
|
Repos
|
|
2h00
25,6km
|
1h14 - 16,5km
9,88km - 37'04
|
2h00 - 27,1km
17,6km - 1h12
|
3h00
37,3km
|
1h59
25km
|
|
6h56
91km
|
9h13
122km
|
10h11
137km
|
11h09
146km
|
5h00
61km
|
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Semaine 5
(41)
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Semaine 6
(42)
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Semaine 7
(43)
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Semaine 8
(44)
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Semaine 9
(45)
|
|
1h32
21,1km
|
1h22
18,5km
|
1h47
24km
|
Repos
|
Repos
|
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1h08 - 15,6km
8x800m - 2'41
(rec : 1'20)
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1h20 - 17,6km
6x1000m - 3'23
(rec : 1'30)
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1h29 - 20km
8x1000m - 3'28
(rec : 1'30)
|
1h10 - 15km
4x1000m - 3'28
(rec : 1'30)
|
1h00
13km
|
|
1h00 - 12,5km
|
1h36
22km
|
1h16 - 16km
|
1h01
12,8km
|
Repos
|
|
1h00 - 13,5km
|
1h14 - 15km
|
|||
|
3h00
39,3km
|
1h05 - 14km
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1h38 - 21,2km
3x4000m - 15'18
(rec: 2')
|
1h23 - 18,2km
4x2000m - 7'36
(rec: 2')
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Repos
|
|
1h10 - 16km
|
||||
|
1h10
15,9km
|
1h44 - 24km
3x5000m - 19'05
(rec: 2'30)
|
1h19 - 16,8km
|
1h00 - 14km
10x100m
(rec : 100m)
|
33'
7km
|
|
1h05 - 14km
|
||||
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Repos
|
3h55
50km
|
2h37
33km
|
Repos
|
6h00
70km
|
|
2h10 - 29km
9,78km - 35'17
|
Repos
|
1h34
20km
|
1h26
18km
|
|
|
11h00
147km
|
12h12
162km
|
14h00
180km
|
6h00
78km
|
7h33
90km
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