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
| 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 |
| 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 |