Grandes haies

3 x 20, r : 2min

3 x 30, r : 3min

3 x 40, r : 3min

allure 85% - 90%

Renfo chevilles

12 x 100m, r : footing

Muscu haut du corps

Cotes : 2 x 6, 15s, r : marche, R : 5min

Gradins

4 x 4 lignes droites

Petites haies

Grandes haies

3 x 20, r : 2min

3 x 30, r : 3min

3 x 40, r : 3min

allure 85% - 90%

Renfo chevilles

12 x 100m, r : footing

Muscu haut du corps

Cotes : 3 x 5, 15s, r : marche, R : 5min

Gradins

Fartlek : 30s, 1min, 2min, 1min, 30s

Petites haies

Grandes haies

3 x 20, r : 2min

3 x 30, r : 3min

3 x 40, r : 3min

allure 85% - 90%

Renfo chevilles

12 x 100m, r : footing

Muscu haut du corps

Cotes : 3 x 6, 15s, r : marche, R : 5min

Gradins

Fartlek (en minute) : 1, 2, 3, 2, 1

Petites haies

Grandes haies

3 x 20, r : 2min

3 x 30, r : 3min

3 x 40, r : 3min

allure 85% - 90%

Renfo chevilles

12 x 100m, r : footing

Muscu haut du corps

Cotes : 4 x 5, 15s, r : marche, R : 5min

Gradins

2 x 6 x 150m, r : 1m30, R: 6min

Petites haies

Allure 75%-80%:

150 80%:

150 75%:

Grandes haies

4 x 20, r : 2min

4 x 40, r : 3min

50m

allure 85% - 90%

Renfo chevilles

12 x 100m, r : footing

Muscu haut du corps

Cotes : 2 x 6, 20s, 30s, 1 sur 2, r : marche, R : 5min

Gradins

2 x 6 x 200m, r : 1m30, R: 6min

Petites haies

Allure 75-80%:

200 80%:

200 75%:

Grandes haies

4 x 20, r : 2min

3 x 40, r : 3min

2 x 50m, r : 4min

allure 85% - 90%

Renfo chevilles

12 x 100m, r : footing

Muscu haut du corps

Cotes : 3 x 5, 20s, 30s, 1 sur 2, r : marche, R : 5min

Gradins

300, 300, 250, 250, 250, r : 3-4min

Petites haies

Allure 80%:

200 :

300 :

Grandes haies

2 x 20, r : 2min

2 x 30, r : 2min

3 x (40m, 50m), r : 3min, R: 5min

allure 85% - 90%

Renfo chevilles

12 x 100m, r : footing

Muscu haut du corps

Cotes : 3 x 6, 20s, 30s, 1 sur 2, r : marche, R : 5min

Gradins

400, 400, 300, 300, 250, r : 3-4min

Petites haies

Allure 80%:

400 :

300 :

200 :

Grandes haies

2 x 20, r : 2min

2 x 30, r : 2min

2 x (40m, 50m), r : 3min, R: 5min

60m

allure 85% - 90%

Renfo chevilles

12 x 100m, r : footing

Muscu haut du corps

Cotes : 4 x 6, 20s, 30s, 1 sur 2, r : marche, R : 5min

Gradins

500, 500, 400, 300, 300, r : 3-4min

Petites haies

Allure 80%:

500 :

400 :

300 :

Grandes haies

4 x 20m, r : 2min

2 x 50m, r : 5min

2 x 60m, r : 5min

Allure 90%

120m, r : 10min

80m

Allure 90%:

120 :

80 :

12 x 100m, r : footing

Muscu haut du corps

Chariot 6 x 20m, 20kg, r: 3min

Plint 2 x 20m, r: 2min,

Falling start 3 x 20m, r: 2min

150, r : 8min

150, r : 8min

200, r : 10min

150

Allure 90%:

150 :

200 :

Petites haies

3 x fly - float - fly (30m - 10m - 10m), r : 5min

3 x (300 - 100 - 100), r : 1min, R: 8-10min

Allure 90%:

300 :

100 :

Grandes haies

4 x 20m, r : 2min

2 x 40m, r : 4min

2 x 50m, r : 5min

60m

Allure 92-97%

2 x 80m, r : 8min

Allure 90%:

80 :

12 x 100m, r : footing

Muscu haut du corps

Chariot 6 x 30m, 20kg, r: 3min

Plint 2 x 20m, r: 2min,

Falling start 3 x 20m, r: 2min

250, r : 10in

150, r : 8min

120

Allure 90%:

250 :

150 :

120 :

Petites haies

3 x fly - float - fly (30m - 10m - 10m), r : 5min

3 x (300 - 100), r : 1min, R: 8-10min

Allure 90%:

300 :

100 :

Grandes haies

4 x 20m, r : 2min

2 x 40m, r : 4min

2 x 50m, r : 5min

60m

Allure 92-97%

2 x 100m, r : 8min

Allure 90%:

100 :

12 x 100m, r : footing

Muscu haut du corps

Chariot 6 x 30m, 20kg, r: 3min

Plint 2 x 20m, r: 2min,

Falling start 3 x 20m, r: 2min

150, r : 8min

180, r : 10min

150, r : 8min

180

Allure 90%:

150 :

180 :

Petites haies

3 x fly - float - fly (30m - 15m - 15m), r : 6min

3 x (250 - 150), r : 1min, R: 8-10min

Allure 90%:

250 :

150 :

Grandes haies

4 x 20m, r : 2min

4 x 40m, r : 4min

50m, r : 5min

60m

Allure 92-97%

100m, r : 8min

80m

Allure 90%:

100 :

80 :

12 x 100m, r : footing

Muscu haut du corps

Chariot 6 x 20m, 30kg, r: 3min

Plint 2 x 20m, r: 2min,

Falling start 3 x 20m, r: 2min

120, r : 6min

150, r : 8min

200, r : 10min

120

Allure 90%:

120 :

150 :

200 :

Petites haies

3 x fly - float - fly (30m - 15m - 15m), r : 6min

3 x (200 - 200), r : 1min, R: 8-10min

Allure 90%:

200 1 :

200 2 :

Grandes haies

4 x 20m, r : 2min

4 x 40m, r : 4min

50m, r : 5min

60m

Allure 92-97%

100m, r : 8min

80m

Allure 90%:

100 :

80 :

12 x 100m, r : footing

Muscu haut du corps

Chariot 6 x 20m, 30kg, r: 3min

Plint 2 x 20m, r: 2min,

Falling start 3 x 20m, r: 2min

120, r : 6-8min

150, r : 8-10min

120, r : 6-8min

120

Allure 90%:

120 :

150 :

Petites haies

3 x fly - float - fly (30m - 15m - 15m), r : 6min

400, r : 10min

300, r : 10min

200, r : 8min

200

Allure 90% sur allure 400:

400 :

300 :

200 :