Si vous participez à une compétition le week-end, la séance sera remplacée par un footing de 45 minutes à un rythme très doux.

Cette année, il y aura deux créneaux horaire 18h et 18h30. L'échauffement sera de 20 minutes avant chaque séance.

Découvrez les différents niveaux de groupes d'entraînement que nous proposons pour la saison 2025-2026.

Notre objectif est de fournir un encadrement adapté à chaque coureur, quel que soit son niveau.

Comment débuter à la course sur piste

  • Courir dans le bon sens (généralement dans le sens inverse des aiguilles d'une montre, mais cela vaut toujours la peine de vérifier)

  • Ne vous arrêtez pas au milieu de la piste, cela pourrait provoquer un accident

  • Doublez toujours par la droite

  • Regardez toujours par-dessus votre épaule : si vous sortez de votre couloir pour éviter une collision

Séance entrainement du jeudi 19 mars
1 x 1000 sur piste allure libre
Séance entrainement du jeudi 5 mars VMA lONGUE SEANCE Temps INTENSITE RECUPERATION VITESSE TEMPS AU KILO VOLUME
Florent-Séverine B- Clémence- Louise 2 x 4 x 300 00:02:13 90% R 1' r 45'' 8.10 K.H 00:07:24 2.4 km
Sandra- Lucie-Pauline 2 x 5 x 500 00:02:10 95% R1'15'' r 45'' 13.87 K/H 00:04:20 5 KM
Morgane- Anne- Sebastien-Camille 2 x 5 x 500 00:02:30 95% R1'15'' r 45'' 11.97 K/H 00:05:01 5 K/H
Clarisse-Jasmine 2 x 4 x 500 00:02:54 90% R1'15'' r 45'' 10.35 K/H 00:05:48 4 KM
Martin-Antoine-Jules 2 x 5 x 500 00:01:42 95% R1'15'' r 45'' 17.65 K/H 00:03:24 5 KM
Emilie L-Severine P-Eglantine- Jerome 2 x 5 x 500 00:02:37 95% R1'15'' r 45'' 11.50 K/H 00:05:13 5 KM
Viencent 2 x 5 x 500 00:01:56 95% R1'15'' r 45'' 15.49 K/H 00:03:52 5 KM
Aurélien et Thierry Plan marathon
Laura-Emmanuel-Suzanne-Camille-Damien 2 x 5 x 500 00:02:20 95% R1'15'' r 45'' 12.83 K/H 00:04:41 5 KM
28
Seances d'entrainements du JEUDI 26/02/2026 SEANCE DISTANCE INTENSITE RECUPERATION VITESSE TEMPS AU KILO VOLUME
Réaliser la distance en 45"
Florent- Séverine B-Clémence 2 x 10 ( 45''40") 0.113 MT 100% R 1' r 40" 9 K/H 00:06:40 2.26 KM
Sandra-Pauline-Lucie 2 x 12 ( 45''40") 0.201 MT 110% R 1' r 40" 16.06 K/H 00:03:44 4.824 KM
Morgane-Anne-Sebastien-Camille 2 x 14 ( 45''40") 0.173 MT 110% R 1' r 40" 13.86 K/H 00:04:20 4.844 KM
Clarisse-Jasmine 2 x 15 ( 45''40") 0.158 MT 110% R 1' r 40" 12.65 K/H 00:04:45 4.74 KM
Martin-Antoine-Jules 2 x 11 ( 45''40") 0.256 MT 110% R 1' r 40" 20.46 K/H 00:02:56 5.632 KM
Emilie L - Severine P- Eglantine- Jerome 2 x 15 ( 45''40") 0.166 MT 110% R 1' r 40" 13.31 K/H 00:04:30 4.98 KM
Vincent 2 x 11 ( 45''40") 0.224 MT 110% R 1' r 40" 17.93 K/H 00:03:21 4.928 KM
Aurelien-Thierry Plan Marathon
Laura- Emmanuel- Suzanne- Camille-Damien 2 x 12 ( 45''40") 0.186 MT 110% R 1' r 40" 14.85 K/H 00:04:02 4.464 KM
Seances d'entrainements du JEUDI 19/02/2026 SEANCE TEMPS INTENSITE RECUPERATION VITESSE TEMPS AU KILO VOLUME
Florent- Séverine B-Clémence 2 x 10 x 200 00:01:20 100% r 40" R 45'' 9 K/H 00:06:40 4 km
Pauline-Lucie 1 x 2 x 600 00:02:36 95% r 45" R 1' 13.87 K/H 00:04:20 4.2 km
1 x 2 x 700 00:02:57 90% r 45" R 1'' 14.22 K/H 00:04:13
1 x 2 x 800 00:03:23 90% r 45" R 1'' 13.22 K/H 00:04:13
Sandra Repos
Morgane-Anne-Sebastien-Camille 1 x 2 x 600 00:03:00 95% r 45" R 1' 11.97 k:h 00:05:01 4.2 km
1 x 2 x 700 00:03:42 90% r 45" R 1'' 11.34 k:h 00:05:17
1 x 2 x 800 00:04:14 90% r 45" R 1'' 11.34 k:h 00:05:17
Clarisse-Jasmine 1 x 2 x 600 00:03:18 95% r 45" R 1' 10.93 k:h 00:05:30 4.2 km
1 x 2 x 700 00:04:03 90% r 45" R 1'' 10.35 k:h 00:05:48
1 x 2 x 800 00:04:38 90% r 45" R 1'' 10.35 k:h 00:05:48
Martin-Antoine-Jules 1 x 2 x 600 00:02:02 95% r 45" R 1' 17.67 K/H 00:03.24 4.2 km
1 x 2 x 700 00:02:31 90% r 45" R 1'' 16.74 K/H 00:03:35
1 x 2 x 800 00:02:52 90% r 45" R 1'' 16.74 K/H 00:03:35
Emilie L - Severine P- Eglantine- Jerome- Damiens 1 x 2 x 600 00:03:08 95% r 45" R 1' 11.50 K/H 00:05.13 4.2 km
1 x 2 x 700 00:03:51 90% r 45" R 1'' 10.69 K/H 00:05:31
1 x 2 x 800 00:04:24 90% r 45" R 1'' 10.69 K/H 00:05:31
Vincent 1 x 2 x 600 00:02:19 95% r 45" R 1' 15.49 K/H 00:03:52 4.2 km
1 x 2 x 700 00:02:52 90% r 45" R 1'' 14.67 K/H 00:04:05
1 x 2 x 800 00:03:16 90% r 45" R 1'' 14.67 K/H 00:04:05
Aurelien-Thierry Plan Marathon
Laura- Emmanuel- Suzanne- Camille 1 x 2 x 600 00:02:48 95% r 45" R 1' 12.83 K/H 00:04:41 4.2 km
1 x 2 x 700 00:03:27 90% r 45" R 1'' 12.15 K/H 00:04:56
1 x 2 x 800 00:03:57 90% r 45" R 1'' 12.15 K/H 00:04:56
Seances d'entrainements du JEUDI 12/02/2026 SEANCE TEMPS INTENSITE RECUPERATION VITESSE TEMPS AU KILO VOLUME
Florent- Séverine B 2 x 10 x 200 00:01:20 100% r 40" R 45'' 9 K/H 00:06:40 4 km
Pauline-Lucie 1 x 2 x 200 00:00:45 110% r 40" R 45'' 16.06 K/H 00:03:44 4.6 km
1 x 2 x 300 00:01:04 100% r 40" R 45'' 14.60 K/H 00:04:07
1 x 2 x 400 00:01:30 100% r 40" R 45'' 16.06K/H 00:03:44
1 x 1 x 500 00:02:10 95% r 40" R 45'' 13.87K/H 00:04:20
1 x 1 x 500 00:02:10 95% r 40" R 45'' 13.87K/H 00:04:20
1 x 2 x 400 00:01:30 100% r 40" R 45'' 16.06 K/H 00:03:44
1 x 2 x 300 00:01:04 100% r 40" R 45'' 14.60K/H 00:04:07
1x 2 x 200 00:00:45 110% r 40" R 45'' 16.06K/H 00:03:44
Sandra Plan Marathon
Morgane-Anne-Sebastien-Camille 1 x 2 x 200 00:00:52 110% r 40" R 45'' 13.86 K/H 00:04:20 4.6 km
1 x 2 x 300 00:01:26 100% r 40" R 45'' 12.60 K/H 00:04:46
1 x 2 x 400 00:01:54 100% r 40" R 45'' 12.60 K/H 00:04:46
1 x 1 x 500 00:02:30 95% r 40" R 45'' 11.97 K/H 00:05:01
1 x 1 x 500 00:02:30 95% r 40" R 45'' 11.97 K/H 00:05:01
1 x 2 x 400 00:01:54 100% r 40" R 45'' 12.60 K/H 00:04:46
1 x 2 x 300 00:01:26 100% r 40" R 45'' 12.60 K/H 00:04:46
1x 2 x 200 00:00:52 110% r 40" R 45'' 13.86K/H 00:04:20
Clarisse-Jasmine 1 x 2 x 200 00:00:57 110% r 40" R 45'' 12.65 K/H 00:04:45 4.6 km
1 x 2 x 300 00:01:34 100% r 40" R 45'' 11.50 K/H 00:05:13
1 x 2 x 400 00:02:05 100% r 40" R 45'' 11.50 K/H 00:05:13
1 x 1 x 500 00:02:45 95% r 40" R 45'' 10.93 K/H 00:05:30
1 x 1 x 500 00:02:45 95% r 40" R 45'' 10.93 K/H 00:05:30
1 x 2 x 400 00:02:05 100% r 40" R 45'' 11.50 K/H 00:05:13
1 x 2 x 300 00:01:34 100% r 40" R 45'' 11.50 K/H 00:05:13
1x 2 x 200 00:00;57 110% r 40" R 45'' 12.65 K/H 00:04:45
Martin-Antoine-Jules 1 x 2 x 200 00:00:35 110% r 40" R 45'' 20.46 K/H 00:02:56 4.6 km
1 x 2 x 300 00:00:58 100% r 40" R 45'' 18.60 K/H 00:03:14
1 x 2 x 400 00:01:17 100% r 40" R 45'' 18.60 K/H 00:03:14
1 x 1 x 500 00:01:42 95% r 40" R 45'' 17.67 K/H 00:03:24
1 x 1 x 500 00:01:42 95% r 40" R 45'' 17.67 K/H 00:03:24
1 x 2 x 400 00:01:17 100% r 40" R 45'' 18.60 K/H 00:03:14
1 x 2 x 300 00:00:58 100% r 40" R 45'' 18.60 K/H 00:03:14
1x 2 x 200 00:00:35 110% r 40" R 45'' 20.46 K/H 00.02.56
Emilie L - Severine P- Eglantine- Jerome 1 x 2 x 200 00:00:54 110% r 40" R 45'' 13.31 K/H 00:04:30 4.6 km
1 x 2 x 300 00:01:29 100% r 40" R 45'' 12.10 K/H 00:04:58
1 x 2 x 400 00:01:59 100% r 40" R 45'' 12.10 K/H 00:04:58
1 x 1 x 500 00:02:37 95% r 40" R 45'' 11.50 K/H 00:05:13
1 x 1 x 500 00:02:37 95% r 40" R 45'' 11.50 K/H 00:05:13
1 x 2 x 400 00:01:59 100% r 40" R 45'' 12.10 K/H 00:04:58
1 x 2 x 300 00:01:29 100% r 40" R 45'' 12.10 K/H 00:04:58
1x 2 x 200 00:00:54 110% r 40" R 45'' 13.31 K/H 00:04:30
Vincent 1 x 2 x 200 00:00:40 110% r 40" R 45'' 17.93 K/H 00:03:21 4.6 km
1 x 2 x 300 00:01:06 100% r 40" R 45'' 16.30 K/H 00:03:41
1 x 2 x 400 00:01:26 100% r 40" R 45'' 16.30 K/H 00:03:41
1 x 1 x 500 00:01:56 95% r 40" R 45'' 15.49 K/H 00:03:52
1 x 1 x 500 00:01:56 95% r 40" R 45'' 15.49 K/H 00:03:52
1 x 2 x 400 00:01:26 100% r 40" R 45'' 16.30 K/H 00:03:41
1 x 2 x 300 00:01:06 100% r 40" R 45'' 16.30 K/H 00:03:41
1x 2 x 200 00:00:40 110% r 40" R 45'' 17.93 K/H 00:03:21
Aurelien-Thierry Plan Marathon
Laura- Emmanuel- Suzanne- Camille 1 x 2 x 200 00:00:48 110% r 40" R 45'' 14.85 K/H 00:04:02 4.6 km
1 x 2 x 300 00:01:20 100% r 40" R 45'' 13.50 K/H 00:04:27
1 x 2 x 400 00:01:47 100% r 40" R 45'' 13.50 KH 00:04:27
1 x 1 x 500 00:02:20 95% r 40" R 45'' 12.83 K/H 00:04:41
1 x 1 x 500 00:02:20 95% r 40" R 45'' 12.83 K/H 00:04:41
1 x 2 x 400 00:01:47 100% r 40" R 45'' 13.50 KH 00:04:27
1 x 2 x 300 00:01:20 100% r 40" R 45'' 13.50 K/H 00:04:27
1x 2 x 200 00:00:48 110% r 40" R 45'' 14.85 K/H 00:04:02
Seances d'entrainements du JEUDI 05/02/2026 SEANCE TEMPS INTENSITE RECUPERATION VITESSE TEMPS AU KILO VOLUME
Florent- Séverine B 2 x 10 x 200 00:01:20 100% r 40" R 45'' 9 K/H 00:06:40 4 km
Pauline-Sandra-Lucie 2 x 10 x 200 00:00:47 105% r 40" R 45'' 15.33 K/H 00:03:55 4km
Sandra Plan Marathon
Morgane-Anne-Sebastien-Camille 2 x 10 x 200 00:00:54 105% r 40" R 45'' 13.23K/H 00:04:32 4km
Clarisse-Jasmine 2 x 10 x 200 00:01:03 100% r 35" R 45'' 11.50K/H 00:05:13 4km
Martin-Antoine-Jules 2 x 10 x 200 00:00:35 110% r 45" R 1' 20.46 K/H 00:02:56 4km
Emilie L - Severine P- Eglantine- Jerome 2 x 10 x 200 00:00:57 105% r 40" R 45'' 12.71 K/H 00:04:43 4km
Vincent 2 x 10 x 200 00:00:42 105% r 40" R 45'' 17.12 K/H 00:03:30 4km
Aurelien-Thierry Plan d'entrainement marathon
Laura- Emmanuel- Suzanne- Camille 2 x 10 x 200 00:00:51 105% r 40 R 45'' 14.18 K/H 00:04:14 4km
Seances d'entrainements du JEUDI 29/01/2026 SEANCE TEMPS INTENSITE RECUPERATION VITESSE TEMPS AU KILO VOLUME
Florent- Séverine B 2 x 5 x 400 00:03:08 85% r 45" R 1' 7.65 K/H 00:07:51 4 km
Pauline-Sandra-Lucie 2 x 5 x 400 00:01:50 90% r 45" R 1' 13.14 K/H 00:04:34 4km
Sandra Plan Marathon
Morgane-Anne-Sebastien-Camille 2 x 5 x 400 00:02:07 90% r 45" R 1' 11.34K/H 00:05:17 4km
Clarisse-Jasmine 2 x 5 x 400 00:02:19 90% r 45" R 1' 10.35K/H 00:05:48 4km
Martin-Antoine-Jules 2 x 5 x 400 00:01:24 92% r 45" R 1' 17.11 K/H 00:03:30 4km
Emilie L - Severine P- Eglantine 2 x 5 x 400 00:02:12 90% r 45" R 1' 10.89 K/H 00:05:31 4km
Vincent 2 x 5 x 400 00:01:38 90% r 45" R 1' 14.67 K/H 00:04:05 4km
Aurelien-Thierry Plan d'entrainement marathon
Laura- Emmanuel- Suzanne- Camille 2 x 5 x 400 00:01:59 90% r 45" R 1' 12.15 K/H 00:04:56 4km
Seance du jeudi 22 Janvier reprise facile SEANCE TEMPS INTENSITE RECUPERATION VITESSE TEMPS AU KILO VOLUME
Florent-Severiene 1 x 1000 00:08:20 80% R' 1' 7.20 K/H 00:08:20 3 km
5 x 200 00:01:20 100% r 30'' 9 K/H 00:06:40
1 x 1000 00:08:20 80% fin 7.20 K/H 00:08:20
Pauline-Sandra-Lucie 1 x 1000 00:05:08 80% R' 1' 11.68 K/H 00:05:08 3 km
5 x 200 00:00:49 100% r 30'' 14.60 K/H 00:04:07
1 x 1000 00:05:08 80% R' 1' 11.68 K/H 00:05:08
Sandra 10 x 400 00:01:39 100% r 40'' 14.60 K/H 00:04:07 4 km
Morgane-Anne-Sebastien-Camille 1 x1000 00:05:57 80% R' 1' 10.08 KH 00:05:57
5 x 200 00:00:57 100% r 30'' 12.60 KM 00:04:46
1 x 1000 00:05:57 80% fin 10.08 KH 00:05:57 3 km
Clarisse- Jasmine 1 x1000 00:06:31 80% R' 1' 9.20 K/H 00:06:31
5 x 200 00:01:03 100% r 30'' 11.50 K/H 00!05:13
1 x 1000 00:06:31 80% fin 9.20K/H 00:06:31 3 km
Martin-Antoine-Jules 1 x 1000 00:04:02 80% R' 1' 14.88 K/H 00:04:02
10 x 200 00:00:39 100% r 40'' 18.60 K/H 00:03:14
1 x1000 00:04:02 80% fin 14.88 K/H 00:04:02 4 km
Emilie-SeverineP-Eglantine 1 x 1000 00:06:12 80% R 1' 9.68 K/H 00:06:12
5 x 200 00:01:00 100% r 30'' 12.10 K/H 00:04:58
1 x1000 00:06:12 80% fin 9.68 K/H 00:06:12 3 km
Aurelie-Thierry-Vincent 1 x 1000 00:04:36 80% R' 1' 13.04 K/H 00:04:36
5 x 200 00:00:44 100% r 30'' 13.60 K/H 00:03:41
1 x1000 00:04:36 80% fin 13.04 K/H 00:04:36 3 km
Aurelien et Thierry Plan Marathon Paris-Namur
Laura-Emmanuel-Suzanne-Camille 1 x 1000 00:05:33 80% R' 1' 10.60 K/H 00:05:33
5 x 200 00:00:53 100% r 30'' 13.50 K/H 00:04:27
1 x1000 00:05:33 80% fin 10.60 K/H 00:05:33 3 km
Seance du jeudi 18 Décembre VMA courte SEANCE TEMPS INTENSITE RECUPERATION VITESSE TEMPS AU KILO VOLUME
Florient-Séverine 1 x 2 x 200 00:01:16 105% R 00:01:00 - r 00:00:45 9.45 00:06:21 2.8 KM
1 x 2 x 300 00:02:00 100% R 00:01:00 - r 00:00:45 9.00 00:06:40
1 x 1 x 400 00:02:48 95% R 00:01:00 - r 00:00:45 8.5 00:07:01
1 x 1 x 400 00:02:48 95% R 00:01:00 - r 00:00:45 8.5 00:07:01
1 x 2 x 300 00:02:00 100% R 00:01:00 - r 00:00:45 9.00 00:06:40
VMA 9 K/H 1 x 2 x 200 00:01:16 105% R 00:01:00 - r 00:00:45 9.45 00:06:21
Pauline- Lucie 1 x 3 x 200 00:00:47 105% R 00:01:00 - r 00:00:45 15.33 00:03:55 3.2 KM
Sandra ( 2 x 5 R1'30'' x 800 r 1' en 00:03:52) 8km 00:04:50 au Kilo 1 x 2 x 300 00:01:14 100% R 00:01:00 - r 00:00:45 14.60 00:04:07
1 x 1 x 400 00:01:44 95% R 00:01:00 - r 00:00:45 13.87 00:04:20
1 x 1 x 400 00:01:44 95% R 00:01:00 - r 00:00:45 13.87 00:04:20
1 x 2 x 300 00:01:14 100% R 00:01:00 - r 00:00:45 14.60 00:04:07
VMA 14.6 K/H 1 x 3 x 200 00:00:47 105% R 00:01:00 - r 00:00:45 15.33 00:03:55
Morgane-Anne-Sebastien-Camille 1 x 3 x 200 00:00:54 105% R 00:01:00 - r 00:00:45 13.23 00:04:32 3.2 KM
1 x 2 x 300 00:01:26 100% R 00:01:00 - r 00:00:45 12.60 00:04:46
1 x 1 x 400 00:02:00 95% R 00:01:00 - r 00:00:45 11.97 00:05:01
1 x 1 x 400 00:02:00 95% R 00:01:00 - r 00:00:45 11.97 00:05:01
1 x 2 x 300 00:01:26 100% R 00:01:00 - r 00:00:45 12.60 00:04:46
VMA 12.6 K/H 1 x 3 x 200 00:00;54 105% R 00:01:00 - r 00:00:45 13.23 00:04:32
Clarisse-Jasmine 1 x 3 x 200 00:01:00 105% R 00:01:00 - r 00:00:45 12.08 00:04:58 3.2 KM
1 x 2 x 300 00:01:34 100% R 00:01:00 - r 00:00:45 11.50 00:05:13
1 x 1 x 400 00:02:12 95% R 00:01:00 - r 00:00:45 10.93 00:05:30
1 x 1 x 400 00:02:12 95% R 00:01:00 - r 00:00:45 10.93 00:05:30
1 x 2 x 300 00:01:34 100% R 00:01:00 - r 00:00:45 11.50 00:05:13
VMA 11.5 K/H 1 x 3 x 200 00:01:00 105% R 00:01:00 - r 00:00:45 12.08 00:04:58
Emilie L-Séverine P 1 x 3 x 200 00:00:57 105% R 00:01:00 - r 00:00:45 12.71 00:04:43 3.2 KM
1 x 2 x 300 00:01:29 100% R 00:01:00 - r 00:00:45 12.10 00:04:58
1 x 1 x 400 00:02:05 95% R 00:01:00 - r 00:00:45 11.50 00:05:13
1 x 1 x 400 00:02:05 95% R 00:01:00 - r 00:00:45 11.50 00:05:13
1 x 2 x 300 00:01:29 100% R 00:01:00 - r 00:00:45 12.10 00:04:58
VMA 12.1 K/H 1 x 3 x 200 00:00:57 105% R 00:01:00 - r 00:00:45 12.71 00:04:43
Vincent
Aurélien-Thierry 2 X 5 X 800 00:03:28 85% r 00:01:00 - R 00:01:30 13.86 00:04:20 8 km
Samedi 20/12/2025 Footing 15 minutes à 11.40 K/H puis 3 x 1500 EN 00:07:05 puis 15 minutes de récuperation Footing + VS 3 X 1500 Le 1500 en 00:07:05 70% + 78 % entre chaque 1500 - 1 minute de footing 10.3 KM
Dimanche 21/12/2025 Sortie longue 01:40:00 74% 20 K/M
Spécial prépa Marathon
Laura-Emmanuel-Suzanne-Camille 1 x 3 x 200 00:00:51 105% R 00:01:00 - r 00:00:45 14.18 00:04:14 3.2 KM
1 x 2 x 300 00:01:20 100% R 00:01:00 - r 00:00:45 13.50 00:04:27
1 x 1 x 400 00:01:52 95% R 00:01:00 - r 00:00:45 12.83 00:04:41
1 x 1 x 400 00:01:52 95% R 00:01:00 - r 00:00:45 12.83 00:04:41
1 x 2 x 300 00:01:20 100% R 00:01:00 - r 00:00:45 13.50 00:04:27
VMA 13.5 K/H 1 x 3 x 200 00:00:51 105% R 00:01:00 - r 00:00:45 14.18 00:04:14
Paul- Martin-Antoine 2 x 2 x 200 00:00:37 105% R 00:01:00 - r 00:00:45 19.53 00:03:04 4.8KM
2 x 2 x 300 00:00:58 100% R 00:01:00 - r 00:00:45 18.60 00:03:14
1 x 1 x 400 00:01:24 95% R 00:01:00 - r 00:00:45 17.11 00:03:30
1 x 1 x 400 00:01:24 95% R 00:01:00 - r 00:00:45 17.11 00:03:30
2 x 2 x 300 00:00:58 100% R 00:01:00 - r 00:00:45 18.60 00:03:14
VMA 18.6 K/H 2 x 2 x 200 00:03:37 105% R 00:01:00 - r 00:00:45 19.53 00:03:04
Seance du jeudi 11 Décembre VMA Longue SEANCE TEMPS INTENSITE RECUPERATION VITESSE TEMPS AU KILO VOLUME
Florient-Séverine 1 X 5 X 500 00:03:42 92% 00:01:00 8.10 K/H 00:07:24 2.5 KM
VMA 9 K/H
Pauline-Sandra- Lucie 2 X 4 X 500 00:02:10 95% r 00:01:00 - R 00:01:30 13.87 K/H 00:04:20 4 KM
VMA 14.6 K/H
Morgane-Anne-Sebastien-Camille 2 X 3 X 500 00:02:30 95% r 00:01:00 - R 00:01:30 11.97 K/H 00:05:00 3 KM
VMA 12.6 K/H
Clarisse-Jasmine 2 X 3 X 500 00:02:54 90% r 00:01:00 - R 00:01:30 10.35 K/H 00:05:48 3 KM
VMA 11.5 K/H
Emilie L-Séverine P 2 X 4 X 500 00:02:37 95% r 00:01:00 - R 00:01:30 11.50 K/H 00:05:13 4 KM
VMA 12.1 K/H
Aurélien-Thierry-Vincent 2 X 5 X 500 00:01:56 95% r 00:01:00 - R 00:01:30 15.49 K/H 00:03:52 5 KM
VMA 16.3 K/H
Samedi 06/12/2025 Footing 15 minutes à 11.40 K/H puis 2 x 2000 EN 00:09:26 puis 15 minutes de récuperation Footing + VS 2 X 1000 Le 1000 en 00:04:40 70% + 78 % entre chaque 2000 - 1 minute de footing 12.71K/H 00:04:43 10 km
Dimanche 14/12/2025 Sortie longue 00:01:32 72% 11.74 K/H 00:05:07 18 K/M
Spécial prépa Marthon
Laura-Emmanuel-Suzanne-Camille 2 x 4 x 500 00:02:20 95% r 00:01:00 - R 00:01:30 12.83 K/H 00:04:41 4 KM
VMA 13.5 K/H
Paul- Martin-Antoine 2 x 4 x 500 00:01:42 95% r 00:01:00 - R 00:01:30 17.67 K/H 00:03:24 4 KM
VMA 18.6 K/H
Seance du jeudi 4 Décembre VMA COURTE SEANCE TEMPS INTENSITE RECUPERATION VITESSE TEMPS AU KILO VOLUME
Florient-Séverine 2 X 5 X 200 00:01:24 95% 00:00:45 8.55 K/H 00:07:01 2 KM
VMA 9 K/H
Pauline-Sandra- Lucie 3 X 5 X 200 00:00:47 105% 00:00:45 15.33 K/H 00:03:55 3 KM
VMA 14.6 K/H
Morgane-Anne-Sebastien-Camille 3 X 5 X 200 00:00:54 105% 00:00:45 13.23 K/H 00:04:32 3 KM
VMA 12.6 K/H
Clarisse-Jasmine 3 X 4 X 200 00;01;03 100% 00:00:45 11.50 K/H 00:05:13 2. 4 KM
VMA 11.5 K/H
Emilie L-Séverine P 3 X 4 X 200 00:01:00 100% 00:00:45 12.10 K/H 00:04:58 2.4 KM
VMA 12.1 K/H
Aurélien-Thierry 5 X 4 X 200 00:00:42 105% 00:00:45 17.12 K/H 00:03!30 4 KM
VMA 16.3 K/H
Mardi 02/12/2025 Footing facile 01:19:00 70% 11.41 K/H 00:05:16 15 KM
Samedi 06/12/2025 Footing 15 minutes à 11.40 K/H puis 4 x 1000 puis 15 minutes de récuperation Footing + VS 4 X 1000 Le 1000 en 00:04:40 70% + 78 % entre chaque 1000 - 1 minute de footing 12.71K/H 00:04:43 10 km
Dimanche 07/12/2025 Sortie longue 00:01:30 72% 11.74 K/H 00:05:07 17.5 K/M
Spécial prépa Marthon
Laura-Emmanuel-Suzanne-Camille 3 x 5 x 200 00:00:51 105% 00:00:45 14.18 K/H 00/04/14 3 KM
VMA 13.5 K/H
Paul- Martin-Antoine 4 x 5 x 200 00:00:35 110% 00:00:45 20.46 K/H 00:02:56 4 KM
VMA 18.6 K/H
SEANCE DU JEUDI 27 NOVEMBRE VMA LONGUE SEANCE TEMPS INTENSITE RECUPERATION VITESSE TEMPS AU KILO VOLUME
Florient-Séverine 1 X 800 00:06:16 85% 00:01:00 7.65K/H 00:07:51 3.6 KM
VMA 9 K/H 1 X 1000 00:07:51 85% 00:01:30 7.65K/H 00:07:51
1 X 1000 00:07:51 85% 00:01:30 7.65K/H 00:07:51
1 X 800 00:06:16 85% 00:00:45 7.65K/H 00:07:51
Pauline-Sandra- Lucie 1 X 800 00:03:34 92% 00:01:00 13.43K/H 00:04:28 3.6 KM
VMA 14.6 K/H 1 X 1000 00:04:34 90% 00:01:30 13.14K/H 00:04:34
1 X 1000 00:04:34 90% 00:01:30 13.14K/H 00:04:34
1 X 800 00:03:34 92% 00:01:00 13.43K/H 00:04:28
Morgane-Anne-Sebastien-Camille 1 X 800 00:04:14 90% 00:01:00 11.34K/H 00:05:17 3.6KM
VMA 12.6 K/H 1 X 1000 00:05:25 88% 00:01:30 11.09 K/H 00:05:25
1 X 1000 00:05:25 88% 00:01:30 11.09 K/H 00:05:25
1 X 800 00:04:14 90% 00:01:00 11.34K/H 00:05:17
Clarisse-Jasmine 1 X 800 00:04:38 90% 00:01:00 10.35K/H 00:05:48 3.6 KM
VMA 11.5 K/H 1 X 1000 00:05:56 88% 00:01:30 10.12K/H 00:05:56
1 X 1000 00:05:56 88% 00:01:30 10.12K/H 00:05:56
1 X 800 00:04:38 90% 00:01:00 10.35K/H 00:05:48
Clarisse-Jasmine 1 X 800 00:02:46 93% 00:01:00 17.30 K/H 00:03:28 3.6 KM
VMA 11.5 K/H 1 X 1000 00:03:35 90% 00:01:30 16.74 K/H 00:03:35
1 X 1000 00:03:35 90% 00:01:30 16.74 K/H 00:03:35
1 X 800 00:02:46 93% 00:01:00 17.30 K/H 00:03:28
Emilie L-Séverine P 1 X 800 00:04:24 90% 00:01:00 10.39 K/H 00:05:31 3.6 KM
VMA 12.1 K/H 1 X 1000 00:05:38 88% 00:01:30 10.65 K/H 00:05:38
1 X 1000 00:05:38 88% 00:01:30 10.65 K/H 00:05:38
1 X 800 00:04:24 90% 00:01:00 10.39 K/H 00:05:31
Aurélien-Thierry 1 X 800 00:03:10 93% 00:01:00 15.16K/H 00:03:57 3.6 KM
VMA 16.3 K/H 1 X 1000 00:04:05 90% 00:01:30 14.64 K/H 00:04:05
1 X 1000 00:04:05 90% 00:01:30 14.64 K/H 00:04:05
1 X 800 00:03:10 93% 00:01:00 15.16K/H 00:03:57
Laura-Emmanuel-Suzanne-Camille 1 X 800 00:03:49 93% 00:01:00 12.56 K/H 00:04:47 3.6 KM
VMA 13.5 K/H 1 X 1000 00:04:56 90% 00:01:30 12.15 K/H 00:04:56
1 X 1000 00:04:56 90% 00:01:30 12.15 K/H 00:04:56
1 X 800 00:03:49 93% 00:01:00 12.56 K/H 00:04:47
SEANCE DE VMA DU 13 NOVEMBRE VMA COURTE SEANCE TEMPS de la distances INTENSITE RECUPERATION VITESSE Temps au KILO Volume
Florient-Séverine 2 x 10 (75 mètres) 00:00:30 100% 00:00:30 et 00:01:00 9 K/H 00:06:40 1.5 K/M
Pauline-Sandra- Lucie 3 X 10 ( 134 mètres) 00:00:30 110% 00:00:30 et 00:01:00 16.06 K/H 00:03:44 4.020 K/M
Morgane-Anne-Sebastien-Camille 3 x 10 ( 116 mètres) 00:00:30 110% 00:00:30 et 00:01:00 13.86 K/H 00:04:20 3.480 K/M
Clarisse-Jasmine 2 x 10 ( 101 mètres) 00:00:30 105% 00:00:30 et 00:01:00 12.08 K/H 00:04:58 2.00 K/M
Martin-Antoine 3 x10 ( 171 mètres) 00:00:30 110% 00:00:30 et 00:01:00 20.46 K/H 00:02:26 5.130 KM
Emilie L-Séverine P 2 x 10 (106 mètres) 00:00:30 105% 00:00:30 et 00:01:00 12.71 K/H 00:04:43 2.120 KM
Aurélien-Thierry 3 x 10 ( 149 mètres) 00:00:30 110% 00:00:30 et 00:01:00 17.93 K/H 00:03:21 4.470 K/M
Laura-Emmanuel 2 ou 3 x 10 ( 118 mètres) 00:00:30 105% 00:00:30 et 00:01:00 14.18 K/H 00:04:14

Antoine

Pourcentage d'utilisation de la VMA sur le semi Amiens

79% 

00:04:09 au kilo 

Martin

Pourcentage d'utilisation de la VMA sur le semi Amiens

77 %

00:04:11 au kilo

Aurelien

Pourcentage d'utilisation de la VMA sur le semi Amiens

74%

00:04:58 au kilo 

Marathon estimation 3h50 - 3h45

Pauline

Pourcentage d'utilisation de la VMA sur le semi Amiens

79%

00:05:12 au kilo 

Sebastien

Pourcentage d'utilisation de la VMA sur le semi Amiens

81%

00:05:53 au kilo

Clarisse

Pourcentage d'utilisation de la VMA sur le semi d'Amiens

66%

00:07:54 au kilo 

Lucie

Pourcentage d'utilisation de la VMA sur le semi d'Amiens

70 %

00:05:25 au kilo

Séance d'entrainement du jeudi 30/10/2025 Séance VMA LONGUE Temps intensité Récupration Vitesse Temps au kilo Volume
Florent- Séverine B 2 X 5 X 400 00:02:58 90% r'45" R 1' 8.10 K/H 00:07:24 4 KM
Pauline- Sandra 2 x 5 x 400 00:01:34 105% r'45" R 1' 15.33 K/H 00:03:55 4 KM
Lucie 2 x 5 x 400 00:01:27 105% r'45" R 1' 16.59 K/H 00:03:37 4 KM
Morgane-Anne-Sebastien-Camille 2 x 5 x 400 00:01 54 100% r'45" R 1' 12.60 K/H 00:04:46 4 KM
Clarisse-Jasmine 2 x 5 x 400 00:02:12 95% r'45" R 1' 10.93 K/H 00:05:30 4 KM
Martin -Antoine 2 x 5 x 400 00:01:15 105% r'45" R 1' 19.11 K/H 00:03:08 4 KM
Emilie- Severine P 2 x 5 x 400 00:02:05 95% r'45" R 1' 11.50K/H 00:05:13 4 KM
Aurelien- Thierry 2 x 5 x 400 00:01:24 105% r'45" R 1' 17.12 k:h 00:03:30 4 KM
Laura-Emmanuel 2 x 5 x 400 00:01:42 105% r'45" R 1' 14.18 K/H 00:04:14 4 KM
Séance du jeudi 16 Octobre Séance Temps Distance Intensité Récuperation Vitesse Temps au kilo Volune
Florent- Séverine B 1 x 3 x 200 00:01:12 100% R 40'' r 35" 10 K/H 00:06:00 0.6 KM
1 X 3 X 300 00:02:06 95% R 40'' r 35" 8.55 K/H 00:07:01 0.9 KM
1 X 3 X 400 00:02:58 90% R 40'' r 35" 8.10 K/H 00:07:24 1.2 KM
1 X 1000 00:07:51 85% 7.65 K.H 00:07:65 1 KM
Total 3.7 km
Pauline - Sandra 1 x 3 x 200 00:00:49 100% R 40'' r 35" 14.60 K/H 00:04:07 0.6 KM
1 X 3 X 300 00:01:18 95% R 40'' r 35" 13.87 K/H 00:04:20 0.9 KM
1 X 3 X 400 00:01:50 90% R 40'' r 35" 13.14 K/H 00:04:34 1.2 KM
Spécial TMI 5 tours de piste 1 X 1000 00:04:07 100% 14.60 K/H 00:04:07 1 KM
Total 3.7 km
Lucie 1 x 3 x 200 00:00:48 100% R 40'' r 35" 15.15 K/H 00:03:58 0.6 KM
1 X 3 X 300 00:01:15 95% R 40'' r 35" 14.39 K/H 00:04:10 0.9 KM
1 X 3 X 400 00:01:46 90% R 40'' r 35" 13.64 K/H 00:04:24 1.2 KM
Spécial TMI 5 tours de piste 1 X 1000 00:03:58 100% 15.15 K/H 00:03:58 1 KM
Total 3.7 km
Séverine P-Clarisse 1 x 3 x 200 00:01:03 100% R 40'' r 35" 11.50 K/H 00:05:13 0.6 KM
1 X 3 X 300 00:01:39 95% R 40'' r 35" 10.93 K/H 00:05:30 0.9 KM
1 X 3 X 400 00:02:19 90% R 40'' r 35" 10.35 K/H 00:05:48 1.2 KM
Spécial TMI 5 tours de piste 1 X 1000 00:05:13 100% 11.50 K/H 00:05:13 1 KM
Total 3.7 km
Martin - Antoine 1 x 3 x 200 00:00:40 100% R 40'' r 35" 18.20 K/H 00:03:18 0.6 KM
1 X 3 X 300 00:01:02 95% R 40'' r 35" 17.29 K/H 00:03:28 0.9 KM
1 X 3 X 400 00:01:28 90% R 40'' r 35" 16.38 K/H 00:03:40 1.2 KM
Spécial TMI 5 tours de piste 1 X 1000 00:03:18 100% 18.20 K/H 00:03:18 1 KM
Total 3.7 km
Aurelien - Thierry 1 x 3 x 200 00:00:44 100% R 40'' r 35" 16.30 K/H 00:03:41 0.6 KM
1 X 3 X 300 00:01:10 95% R 40'' r 35" 15.49 K/H 00:03:52 0.9 KM
1 X 3 X 400 00:01:38 90% R 40'' r 35" 14.67 K/H 00:04:05 1.2 KM
Spécial TMI 5 tours de piste 1 X 1000 00:03:41 100% 16.30 K/H 00:03:41 1 KM
Total 3.7 km
Anne - Laura- Emmanuel 1 x 3 x 200 00:00:53 100% R 40'' r 35" 13.50 K/H 00:04:27 0.6 KM
1 X 3 X 300 00:01:24 95% R 40'' r 35" 12.83 K/H 00:04:41 0.9 KM
1 X 3 X 400 00:01:59 90% R 40'' r 35" 12.15 K/H 00:04:56 1.2 KM
Spécial TMI 5 tours de piste 1 X 1000 00:04:27 100% 13.50 K/H 00:04:27 1 KM
Total 3.7 km
Séance du Jeudi 09 octobre TEST VAMEVAL
Séance du jeudi 2 Octobre Séance Temps Distance Intensité Récuperation Vitesse Temps au kilo Volune
Florent 2 x 5 x 300 00:02:13 90% R 1' r 45" 8.10 K/H 00:07:24 3 km
Pauline-Sandra 3 x 5 x 300 00:01:14 100% R 1' r 40" 14.60 K/H 00:04:07 3 km
Lucie 2 x 5 x 300 00:01:16 90% R 1' r 40" 14.22K/H 00:04:13 3 km
Séverine-Clarisse 2 x 5 x 300 00:01:44 90% R 1' r 40" 10.35 K/H 00:05:48 3 km
Martin - Antoine 3 x 5 x 300 00:00:57 105% R 1' r 40" 19.11 K/H 00:03:08 3 km
Séverine B. 2 x 4 x 300 00:02:00 90% R 1' r 40" 9.00 K/H 00:06:40 2.4 km
Aurelien - Thierry 3 x 5 x 300 00:01:06 100% R 1' r 40" 16.30K/H 00:03:41 3 km
Anne - Laura- Emmanuel 3 x 5 x 300 00:01:24 95% R 1' r 40" 12.83 K/H 00:04:41 3 km
Entrainement du jeudi 11 septembre reprise des séances sur piste
SEANCE TEMPS INTENSITE VOLUME
Pauline et Antoine suivre le plan d'entrainement en cours
Lucie 2 R1' x 5 r40''x 200 00:00:46 100% 2 KM
Anne et Laura 2 R1' x 5 r40''x 200 00:00:53 100% 2 KM
Martin 2 R1' x 5 r40''x 200 00:00:40 100% 2 KM
Thierry 2 R1' x 5 r40''x 200 00:00:44 100% 2 KM