Diabètendurance

Week 1



Tuesday : jog 45 min

Thursday : 30 min jog + 10 or 12 x 200m at maximum oxygen uptake (max VO2) / 40 s
recuperation or slow jog between each 200 m

Saturday or Sunday : 45 min jog + 3 x 8 min at 80% VO2 / recuperation 3 minutes jog
+ 10' jog

Week 2


Tuesday : jog 60 mn

Thursday: 30 min jog + 10 x 300 m at 95% VO2 / recuperation 100m jog between each 300m

Saturday or Sunday: 45 min jog + 15 min at 80% VO2 + 5 min jog + 10' at 80% VO2 + 30 min
endurance
Jog at 70% of your maximum heart rate (see table) + 3 accelerations at 85% VO2 over 6 min.

Week 3


Tuesday : jog 1 h15 mn

Thursday : 30 min jog + 10 x 400 m at 90%VO2/ recup. 60'' Jog between each 400m + 10' jog

Saturday or Sunday: 40 min jog + 16 min at 80% VO2 + 3' jog + 10' at 85% of VO2

Week 4

Tuesday : jog 45 mn

Thursday : 20 min jog + 8 min at 85% VO2

Saturday or Sunday : 10 K race " if possible with objective 55 min ".

Week 5

In theory a difficult week because of fatigue

Tuesday : 30 min jog + 12 to 15 x 30''/30'' at maximum VO2

Thursday : jog 1 H 15 mn

Saturday or Sunday : 40 min jog as per following details :
( 20min at 80% VO2 + 5min jog + 10min at 85 % VO2 + 5min jog + 10min at 80% VO2)

Week 6

Tuesday : jog 60 mn

Thursday : 30 min jog + 12 x 300 m between 90% and 95% VO2 / recup. between 100m jog

Saturday or Sunday : 40 min jog detailed as follows :
(12min at 85% VO2 + 4' jog + 20min at 80% VO2 + 5min jog + 12' at maximum VO2)

Week 7

Tuesday : jog 20 mn

Thursday : rest day

Saturday or Sunday : HALF MARATHON (GOAL OF 2:30).

Retour Bons plans