Mardi 10/10
Endurance fondamentale sur parcours Ford/lycée des métiers 45mn (prévoir frontale)
PPG 30mn Fongravey
Jeudi 12/10
Travail allure spécifique (prépa La Roche Courbon) ou au seuil (les autres) sur boucle 1600m Port-du-Roy
Allures basses
| VMA | vitesse | allure | Tps/tr |
| 11 | 8,8 | 00:06:49 | 00:10:55 |
| 12 | 9,6 | 00:06:15 | 00:10:00 |
| 13 | 10,4 | 00:05:46 | 00:09:14 |
| 14 | 11,2 | 00:05:21 | 00:08:34 |
| 15 | 12 | 00:05:00 | 00:08:00 |
| 16 | 12,8 | 00:04:41 | 00:07:30 |
| 17 | 13,6 | 00:04:25 | 00:07:04 |
| 18 | 14,4 | 00:04:10 | 00:06:40 |
| 19 | 15,2 | 00:03:57 | 00:06:19 |
| 20 | 16 | 00:03:45 | 00:06:00 |
|
Allures hautes ou travail au seuil |
|||
| VMA | vitesse | allure | Tps/tr |
| 11 | 9,6 | 00:06:16 | 00:10:02 |
| 12 | 10,4 | 00:05:45 | 00:09:12 |
| 13 | 11,3 | 00:05:18 | 00:08:29 |
| 14 | 12,2 | 00:04:56 | 00:07:53 |
| 15 | 13,1 | 00:04:36 | 00:07:21 |
| 16 | 13,9 | 00:04:19 | 00:06:54 |
| 17 | 14,8 | 00:04:03 | 00:06:29 |
| 18 | 15,7 | 00:03:50 | 00:06:08 |
| 19 | 16,5 | 00:03:38 | 00:05:48 |
| 20 | 17,4 | 00:03:27 | 00:05:31 |
Dimanche 15/10
Échauffement 15′ A0 – endurance 30′ A1 – 30’ AS – Total : 1h15 – Étirements passifs