Programmes pour premier 5k et premier 10k

April 12, 2015

Plusieurs participants ont demandé à ce que l’on publie les programmes à l’avance.

 

Alors, les voici!

5K

W1d1 – 5 min warm up – 8 X (1C+1.5M) – 5min cool down

W1d2 – 5 min warm up – 8 X (1C+1.5M) – 5min cool down

W1d3 – 5 min warm up – 8 X (1C+1.5M) – 5min cool down

W2d1 – 5 min warm up – 6 X (1.5C+2M) – 5min cool down

W2d2 – 5 min warm up – 6 X (1.5C+2M) – 5min cool down

W2d3 – 5 min warm up – 6 X (1.5C+2M) – 5min cool down

W3d1 – 5 min warm up – 2 X (1.5C+1.5M+3C+3M) – 5min cool down

W3d2 – 5 min warm up – 2 X (1.5C+1.5M+3C+3M) – 5min cool down

W3d3 – 5 min warm up – 2 X (1.5C+1.5M+3C+3M) – 5min cool down

W4d1 – 5 min warm up – 3C+1.5M+5C+2.5M+3C+1.5M+5C – 5min cool down

W4d2 – 5 min warm up – 3C+1.5M+5C+2.5M+3C+1.5M+5C – 5min cool down

W4d3 – 5 min warm up – 3C+1.5M+5C+2.5M+3C+1.5M+5C – 5min cool down

W5d1 – 5 min warm up – 5C+3M+5C+3M+5C – 5min cool down

W5d2 – 5 min warm up – 8C+5M+8C – 5min cool down

W5d3 – 5 min warm up – 20C – 5min cool down

W6d1 – 5 min warm up –  5C+3M+8C+3M+5C – 5min cool down

W6d2 – 5 min warm up – 10C+3M+10C – 5min cool down

W6d3 – 5 min warm up – 22C – 5min cool down

W7d1 5 min warm up –  25C – 5min cool down

W7d2 5 min warm up – 25C – 5min cool down

W7d3 5 min warm up – 25C – 5min cool down

W8d1 5 min warm up – 28C – 5min cool down

W8d2 5 min warm up – 28C – 5min cool down

W8d3 5 min warm up – 5K!

 

10K
CLiquer ici: prog-de-course-10k