- \n
![\"\"](\"http:\/\/www.lesfouleesdejargeau.fr\/IMG\/jpg\/100000000000025800000104783D7FD7.jpg\")
<\/dt>\n<\/dl>\n<\/p>\n
Travail de d\u00e9veloppement g\u00e9n\u00e9ral<\/i><\/p>\n
\n\n
\n \nSemaine 1<\/th>\n<\/tr>\n<\/thead>\n \n EF<\/td>\n Footing 45\u2019<\/td>\n<\/tr>\n \n VMA-105<\/td>\n 2 x 8x200m avec r=30\u2019\u2019 et R=3\u2019 (entre les deux s\u00e9ries)<\/td>\n<\/tr>\n \n SL-80\/85<\/td>\n SL de 1h10 dont 1x 10\u2019 \u00e0 80-85%FCM avec R=2\u2019<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n \n\n
\n \nSemaine 2<\/th>\n<\/tr>\n<\/thead>\n \n EF<\/td>\n Footing 45\u2019<\/td>\n<\/tr>\n \n VMA-100<\/td>\n 2x 6x300m avec r=45\u2019\u2019 et R=3\u2019<\/td>\n<\/tr>\n \n SL-85\/90<\/td>\n SL 1h10 dont 2×8\u2019 \u00e0 85-90FCM avec R=2\u2019<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Semaine all\u00e9g\u00e9e<\/i><\/p>\n
\n\n
\n \nSemaine 3<\/th>\n<\/tr>\n<\/thead>\n \n EF<\/td>\n Footing 45\u2019<\/td>\n<\/tr>\n \n VMA-95<\/td>\n 2x 5x400m avec r=1\u2019 et R=3\u2019<\/td>\n<\/tr>\n \n EF<\/td>\n Footing 1h<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Travail sp\u00e9cifique<\/i><\/p>\n
\n\n
\n \nSemaine 4<\/th>\n<\/tr>\n<\/thead>\n \n VMA-105<\/td>\n 2x 10x200m avec r=30\u2019\u2019 et R=3\u2019<\/td>\n<\/tr>\n \n EF<\/td>\n Footing 45\u2019 – 1h<\/td>\n<\/tr>\n \n SL-80\/85<\/td>\n SL de 1h15 dont 2x 10\u2019 \u00e0 80-85%FCM avec R=2\u2019<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n \n\n
\n \nSemaine 5<\/th>\n<\/tr>\n<\/thead>\n \n EF<\/td>\n Footing 45\u2019<\/td>\n<\/tr>\n \n VMA-100<\/td>\n 2x 6x300m avec r=45\u2019\u2019 et R=3\u2019<\/td>\n<\/tr>\n \n AS10<\/td>\n 5km pr\u00e9paratoire ou 3000-2000m avec R=2\u2019<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n Rel\u00e2chement<\/i><\/p>\n
\n\n
\n \nSemaine 6<\/th>\n<\/tr>\n<\/thead>\n \n EF<\/td>\n Footing 45\u2019<\/td>\n<\/tr>\n \n VMA-105<\/td>\n 2x 8×30-30\u2019 avec R=3\u2019<\/td>\n<\/tr>\n \n COMPET<\/td>\n 10km<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n SL = Sortie longue<\/p>\n
R = r\u00e9cup\u00e9ration<\/p>\n
Distance = temps<\/p>\n
100m = 27\u2019\u2019<\/p>\n
200m = 55\u2019\u2019<\/p>\n
300m = 1\u201923<\/p>\n
400m = 1\u201950<\/p>\n
500m = 2\u201918<\/p>\n","protected":false},"excerpt":{"rendered":"
Plan 3 s\u00e9ances \/ 6 semaines<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-32","post","type-post","status-publish","format-standard","hentry","category-entrainement-plan"],"yoast_head":"\n
Plan d'entrainement 10km en 50min - Les Foul\u00e9es du Bord de Loire - Jargeau (Loiret)<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lesfouleesdejargeau.fr\/plan-dentrainement-10km-en-50min\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plan d'entrainement 10km en 50min - Les Foul\u00e9es du Bord de Loire - Jargeau (Loiret)\" \/>\n<meta property=\"og:description\" content=\"Plan 3 s\u00e9ances \/ 6 semaines\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.lesfouleesdejargeau.fr\/plan-dentrainement-10km-en-50min\/\" \/>\n<meta property=\"og:site_name\" content=\"Les Foul\u00e9es du Bord de Loire - Jargeau (Loiret)\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Les-Foul%c3%a9es-du-bord-De-Loire-1678829895766464\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-12T07:03:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-01-12T07:33:00+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.lesfouleesdejargeau.fr\/IMG\/jpg\/100000000000025800000104783D7FD7.jpg\" \/>\n<meta name=\"author\" content=\"Alain MARGUERITTE\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alain MARGUERITTE\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.lesfouleesdejargeau.fr\/plan-dentrainement-10km-en-50min\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.lesfouleesdejargeau.fr\/plan-dentrainement-10km-en-50min\/\"},\"author\":{\"name\":\"Alain MARGUERITTE\",\"@id\":\"https:\/\/www.lesfouleesdejargeau.fr\/#\/schema\/person\/1401a775075f7aaca81861dcb25f2ee0\"},\"headline\":\"Plan d’entrainement 10km en 50min\",\"datePublished\":\"2018-01-12T07:03:57+00:00\",\"dateModified\":\"2018-01-12T07:33:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.lesfouleesdejargeau.fr\/plan-dentrainement-10km-en-50min\/\"},\"wordCount\":154,\"publisher\":{\"@id\":\"https:\/\/www.lesfouleesdejargeau.fr\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.lesfouleesdejargeau.fr\/plan-dentrainement-10km-en-50min\/#primaryimage\"},\"thumbnailUrl\":\"http:\/\/www.lesfouleesdejargeau.fr\/IMG\/jpg\/100000000000025800000104783D7FD7.jpg\",\"articleSection\":[\"entrainement-plan\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.lesfouleesdejargeau.fr\/plan-dentrainement-10km-en-50min\/\",\"url\":\"https:\/\/www.lesfouleesdejargeau.fr\/plan-dentrainement-10km-en-50min\/\",\"name\":\"Plan d'entrainement 10km en 50min - 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