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PLAT 3 séances/semaine

Trail
Tous niveaux

8

weeks

3

hours per week

1.6

km each week

🏃️

2.8 Workouts per week

Plan overview

Typical week

Tuesday

10*1'

47min30

Planned workout

20' | Échauffement​

20' échauffement (courir cool et faire 3 séries de TF et MG et accélérations progressives sur 50m)​

10xCorps de séance1'96%-98%VMA 45" | Récupération

10' | Rampe descendante

​

​
Structured workout planned
Friday

enchaînement footing+ Renfo

45min

Planned workout

 45' de footing plat avec petites foulées rythmées

45' | Corps de séance​

RENFO:

faire 40'’ effort et 50’’récup donc Effort+ Récup: 1’30

Il y aura 3 séries à effectuer entrecoupées de 3’ de récupération

-CHAISE 

-SQUAT ET MONTEE GENOUX CROISEE

-SAUTS LATERAUX 

GAINAGE VENTRAL (+- DYNA)


CORDE A SAUTER PIEDS ALTERNES

ABDO Statique (on pousse avec les mains à expiration, on relâche la pression à l’inspiration) ​

Structured workout planned
Saturday

Sortie "longue"

1h

Planned workout

Footing avec une base d'allure confortable

60' | Corps de séance    

​​​


Structured workout planned
connected watch connected watch

Plan with structured workouts

Structured workouts are sent to your sport watch, sensor or can be exported for Zwift

Connected watch Connected watch

Sync your favorite devices

Nolio is compatible with

Nolio compatible brand logos

And more !

Description

Voilà un plan d'entrainement pour travailler le plat pendant 8 semaines à raison de 3 séances par semaine

Christophe Simon

Christophe Simon

Entraîneur Liike Coaching

certificate

Nolio Certified Coach

Additional Info

Reference values

Aerobic speed

20 €

Your plan include

8 training weeks

Mobile & web app

Analysis of your workouts

Track your progress

️️Premium formula ⭐

Adapt your plan according to your constraints
Planning tools
Access to private chat on Discord

14 days of trial without commitment then 6€/month

How it works ?

1

I buy this plan 🚀

Simple and safe payment.

2

The training plan appears in my Nolio calendar 📅

Choose the start date at purchase, and modify it later if necessary.

3

Train well ! 💪

Everything is ready, it's up to you!

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Training plan

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