1ST SESSION
10 minutes of progressively accelerated walking followed by 6 times 2 minutes of running
interspersed with 1 minute of walking recovery
2ND SESSION
10 minutes of progressively accelerated walking followed by 5 times 3 minutes of running
interspersed with 1 minute of walking recovery
1ST SESSION
8 minutes of progressively
accelerated walking followed by 4 times 4 minutes of running interspersed with 1 minute of
walking recovery
2ND SESSION
8 minutes of progressively accelerated walking followed by 4 times 5 minutes of running
interspersed with 1 minute of walking recovery
1ST SESSION
10 minutes of accelerated
walking
gradually followed by
6 times 2 minutes running interspersed with 1 minute recovery walk
2ND SESSION
10 minutes of gradually accelerated walking followed by 5 times 3 minutes of running
interspersed with
1 minute recovery walk
1ST SESSION
12 mins - 10 mins - 8 mins of
running interspersed with 2 mins of walking
2ND SESSION
2 times 10 minutes interspersed with 2 minutes of walking recovery then 2 times 5 minutes
with 1 minute recovery
1ST SESSION
15 minutes of running then 3
times 5 minutes, interspersed with 1 to 2 minutes of walking recovery
2ND SESSION
20 mins - 10 mins - 5 mins of running interspersed with 2 mins of walking
1ST SESSION
25 minutes of running then
twice 5 minutes interspersed with 1 to 2 minutes of walking recovery
2ND SESSION
30 minutes of continuous running - well played, you're there!!!
SOURCE : https://www.conseils-courseapied.com/
1ST SESSION
1 hour endurance jogging
fundamental (70-75%FCM)
2ND SESSION:
25 min fundamental endurance jogging followed by 2 sets of 12 times 30
seconds of effort at 100%VMA – 30 seconds of recovery at 50%VMA with 3 minutes of recovery
between the 2 series. End the session with 10 minutes of slow jogging
3RD SESSION:
45 min to 1 hour jogging in fundamental endurance (70-75% FCM)
4TH SESSION:
30 minutes jogging in fundamental endurance followed by 4 times 1500m in
6mn00
with a recovery of 2 min 15 between each effort. End the session with 10 minutes of slow
jogging
1ST SESSION
1 hour endurance jogging
fundamental (70-75%FCM)
2ND SESSION: jogging of 25 minutes in fundamental endurance followed by 2 series of 10 times
200m at
100% VMA with 40 seconds of recovery between efforts and 3 minutes between sets. Finish
the session with 10 minutes of slow jogging
3RD SESSION: jogging of 45 minutes to 1 hour in fundamental endurance (70-75% FCM)
4TH SESSION: jogging of 30 minutes in fundamental endurance followed by 3 times 2000m in
8mn00 with
a 2 minutes recovery between each effort. End the session with 10 minutes of slow
jogging
1ST SESSION
1 hour endurance jogging
fundamental (70-75%FCM)
2ND SESSION: jogging of 25 minutes in fundamental endurance followed by 12 times 300m at
100% VMA with 1
min of recovery between efforts. End the session with 10 minutes of slow jogging
3RD SESSION: jogging of 45 minutes to 1 hour in fundamental endurance (70-75% FCM)
4TH SESSION: competition on a “preparatory” 5km or 30 min endurance jogging
fundamental followed by 3,000 m (12 mins 00s) – 2,000 m (8 mins 00s) – 1000m (4 mins 00s)
with a
recovery of 2 minutes between each effort. End the session with 10 minutes of slow
jogging
1ST SESSION
Jogging from 50 minutes to 1
hour
fundamental endurance (70-75%FCM)
2ND SESSION: jogging of 25 minutes in fundamental endurance followed by 2 series of 8 times
30
seconds
effort at 100%VMA – 30 seconds of recovery at 50%VMA with 3 minutes of recovery between
the 2 series. End the session with 10 minutes of slow jogging. (Schedule this session on
Wednesday at the latest)
3RD SESSION: 40 min jogging in basic endurance (70-75% FCM)
4TH SESSION: 10 km
*HRF: Maximum Heart Rate
*VMA: Maximum Aerobic Speed (MAV) represents the running speed at which the human body
consumes oxygen as much as possible.
SOURCE : https://www.lepape-info.com
SESSION 1
45' jogging at 10.5 km/h, i.e. 5'43 per km
SESSION 2: 1h jogging at 10.5km/h or 5'43 per km
SESSION 3: 30' warm-up + 4 x 1000m in 4'08 (r=3' between sets) + 20' cool-down at
cool-down at 10 km/h
SESSION 1
1h15 jogging at 10.5 km/h or 5'43 per km
SESSION 2 : 20' warm-up + 4 x 2000m marathon pace (5'20 per km) with r=5' trotting
trot + 20' cool-down at 10 km/h
SESSION 3 : 1h jogging at 10.5 km/h or 5'43 per km
SESSION 1
1h15 jogging at 10.5 km/h or 5'43 per km
SESSION 2 : 30' warm-up + 6 x 1000m in 4'08 (r=3'30 between heats) + 20' cool-down
cool-down at 10 km/h
SESSION 3 : 1h30 jogging at 10.5 km/h or 5'43 per km
SESSION 1
20' warm-up + 10 x 500m in 2'02 (r=1'45 between series) + 20' cool-down
SESSION 2 : 1h sustained jogging at 4'49 per km
SESSION 3 : 2h at a progressive pace (starting at around 10 km/h) to finish the last
hour at marathon pace (11.25 km/h)
SESSION 1
20' warm-up + 15 x 300m in 1'09 (r=1' between sets) + 20' cool-down
at 10 km/h
SESSION 2 : 1h30 jogging at 10.5 km/h or 5'43 per km
SESSION 3 : 30' warm-up + 3 x 2000m at 4'21 per km (r=5' between sets) + 20' cool-down at
cool-down at 10 km/h
SESSION 1
20' warm-up + 2 sets
of 8 x 200m in 45'' (r=1' between exercises and 3' between the 2 sets) + 20' cool-down at
at 10 km/h
SESSION 2 : 1h40 of light jogging at 10.5 km/h or 5'43 per km
SESSION 3 : 30' warm-up + hill work (ideally 500m): 2 blocks of 8 x
(150m fast uphill / 100m at 10 km/h downhill) r between 2 blocks = return to start
+ 10' cool-down
SESSION 1
1h30 jogging at 10.5 km/h or 5'43 per km
SESSION 2 : 1h50 of light jogging at 10 km/h.
SESSION 3 :1h10 jogging at 10.5 km/h, i.e. per km including 3 x 8' (at 4'49 per km) with
recoveries at
recoveries at 10 km/h (to be done in the middle of the session)
SESSION 1
20' warm-up + 12 x 400m in 1'36 (r=1'10 between exercises) + 20' cool-down at 10
km/h
SESSION 2 : 1h light jogging at 10 km/h.
SESSION 3 : Official (or unofficial) half-marathon in negative split, i.e. the 2nd half
faster than the 1st.
SESSION 1
50' light jogging at 10 km/h.
SESSION 2 : 1h jogging at 10.5 km/h or 5'43 per km
SESSION 3 : 1h20 jogging at 10.5 km/h or 5'43 per km
SESSION 1
20' warm-up + 10 x 500m in
2'02 (r=1'30 between exercises) + 20' cool-down at 10 km/h
SESSION 2 : 30' warm-up + 20' at 5'43 per km + 1h marathon pace (5'20 per km) + 15' at
pace (4'49 per km) + 20' cool-down at 10 km/h
SESSION 3 : 30' warm-up + 10 x 2' minimum 10km pace (4'42 per km) r=1' + 10' cool-down
calm
SESSION 1
20' warm-up + 10 x 400m in 1'36 (r=1'30 between exercises) + 20' cool-down at 10
km/h
SESSION 2 : 30' warm-up + 2 x 4000m at marathon pace, i.e. 5'20 per km (r=5' between sets)
series) + 20' cool-down at 10 km/h
SESSION 3 : 20' warm-up + 30' marathon pace (5'20 per km) + 5' to 5'43 per km + 10' half
marathon pace
pace (4'49 per km) + 10' cool-down at 10 km/h
SESSION 1
20' warm-up + 10' marathon pace (5'20 per km) + 10' cool-down
SESSION 2 : 30' cool jogging at 10 km/h
SESSION 3 : 20' cool + 2 to 3 straights (gradual but light acceleration)
MARATHON en 3h45 (5'20 au km)
footing light : Land the foot in the middle to distribute the weight evenly
SOURCE : https://endurance.prepa-physique.net/