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![\"\"](\"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"],"_links":{"self":[{"href":"https:\/\/www.lesfouleesdejargeau.fr\/wp-json\/wp\/v2\/posts\/32","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lesfouleesdejargeau.fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lesfouleesdejargeau.fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lesfouleesdejargeau.fr\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lesfouleesdejargeau.fr\/wp-json\/wp\/v2\/comments?post=32"}],"version-history":[{"count":0,"href":"https:\/\/www.lesfouleesdejargeau.fr\/wp-json\/wp\/v2\/posts\/32\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.lesfouleesdejargeau.fr\/wp-json\/wp\/v2\/media?parent=32"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lesfouleesdejargeau.fr\/wp-json\/wp\/v2\/categories?post=32"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lesfouleesdejargeau.fr\/wp-json\/wp\/v2\/tags?post=32"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}