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2025
| janvier | février | mars | avril | mai | juin | juillet | août | septembre | octobre | novembre | décembre | |||||||||||||||||||||||||||||||||||||||||
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Plan d'entrainement actuel — Demi-marathon des bleuets Desjardins 2025
| Semaine | Dimanche | Lundi | Mardi | Mercredi | Jeudi | Vendredi | Samedi | Total |
|---|---|---|---|---|---|---|---|---|
Semaine 1 23 févr. → 1 mars | Base run 5 km at ~6:20 ≈32 min | Rest/XT | Intervals 10 mins warmup at ~6:30, 6×2 min at ~5:40, 2 min recovery at ~6:45, 10 mins cooldown ≈36 min — ~7.2km | Rest/XT | Progression run 8 km, start at 6:40, finish at 6:05 ≈49 min | Rest/XT | Long run 11 km at ~7:30 ≈1h22 | 31.2km ≈3h19 |
Semaine 2 2 mars → 8 mars | Recovery run 5 km at ~7:20 ≈38 min | Rest/XT | Intervals 10 mins warmup, 8×2 min at ~5:30, 2 min recovery at ~6:45, Cooldown ≈53 min — ~8.8km | Rest/XT | Base run 7.5 km at ~6:20 ≈47 min | Rest/XT | Long run 13 km at ~6:35 ≈1h25 | 34.3km ≈3h43 |
Semaine 3 9 mars → 15 mars | Recovery run 6 km at ~7:00 ≈42 min | Rest/XT | Tempo run 2 km warmup, 5 km at ~6:00, 1 km cooldown ≈50 min | Rest/XT | Progression run 8 km, start at 6:40, finish at 5:55 ≈48 min | Rest/XT | Long run 14 km at ~6:30 ≈1h31 | 36km ≈3h51 |
Semaine 4 16 mars → 22 mars | Recovery run 6 km at ~7:00 ≈42 min | Rest/XT | Intervals 2 km warmup, 20×1 min at ~5:25, 1 min recovery at ~6:45 ≈54 min — ~8km | Rest/XT | Base run 7.5 km at ~6:10 ≈46 min | Rest/XT | Long run 15 km at ~6:30 ≈1h37m | 36.5km ≈3h59 |
Semaine 5 23 mars → 29 mars | Recovery run 6 km at ~7:00 ≈42 min | Rest/XT | Tempo run 2 km warmup, 5 km at ~6:00, 1 km cooldown ≈50 min | Rest/XT | Hill Repeats Go up and down a hill for 45 minutes ≈45 min — ~8km | Rest/XT | Long run 16 km at ~6:30 ≈1h44 | 38km ≈4h01 |
Semaine 6 30 mars → 5 avr. | Recovery run 6 km at ~7:00 ≈42 min | Rest/XT | Intervals 2 km warmup, 8×3 min at ~5:30, 2 min recovery at ~6:45 ≈54 min — ~8.25km | Rest/XT | Progression run 9 km, start at 6:40, finish at 5:50 ≈53 min | Rest/XT | Long run 16 km at ~6:25 ≈1h43 | 39.25km ≈4h11 |
Semaine 7 6 avr. → 12 avr. | Recovery run 6 km at ~7:00 ≈42 min | Rest/XT | Tempo run 1 km warmup, 6 km at ~5:55, 1 km cooldown ≈49 min | Rest/XT | Progression run 8 km, start at 6:40, finish at ~5:50 ≈47 min | Rest/XT | Long run 18 km at ~6:25 ≈1h55 | 40km ≈4h13 |
Semaine 8 13 avr. → 19 avr. | Recovery run 6 km at ~7:00 ≈42 min | Rest/XT | Intervals 2 km warmup, 6×4 min at ~5:20, 2 min recovery at ~6:45 ≈50 min — ~8.3km | Rest/XT | Base run 8 km at ~6:10 ≈49 min | Rest/XT | Long run (race simulation) 19 km at 6:10 ≈1h57 | 41.3km ≈4h18 |
Semaine 9 20 avr. → 26 avr. | Recovery run 6 km at ~7:00 ≈42 min | Rest/XT | Tempo run 2 km warmup, 7 km at ~5:55, 1 km cooldown ≈56 min | Rest/XT | Hill Repeats Go up and down a hill for 50 minutes ≈50 min — ~8.5km | Rest/XT | Long run 20 km at ~6:20 ≈2h06 | 43.5km ≈4h34 |
Semaine 10 27 avr. → 3 mai | Recovery run 6 km at ~7:00 ≈42 min | Rest/XT | Intervals 2 km warmup, 8×3 min at ~5:15, 2 min recovery at ~6:45 ≈54 min — ~9km | Rest/XT | Base run 9 km at ~6:10 ≈55 min | Rest/XT | Long run 21.1 km at ~6:20 ≈2h14 | 45.1km ≈4h45 |
Semaine 11 4 mai → 10 mai | Recovery run 6 km at ~7:00 ≈42 min | Rest/XT | Tempo run 1 km warmup, 8 km at ~5:55, 1 km cooldown ≈1h01 | Rest/XT | Progression run 10 km, start at 6:40, finish at 5:40 ≈1h02 | Rest/XT | Long run 12 km at ~6:10 ≈1h14 | 38km ≈3h59 |
Semaine 12 11 mai → 17 mai | Recovery run 5 km at ~7:00 ≈35 min | Rest/XT | Easy run 4 km at ~6:30 ≈26 min | Rest/XT | Easy run 3 km at ~6:30 ≈20 min | Rest/XT | Rest/XT | 12km ≈1h21 |
Semaine 13 18 mai → 18 mai | Race day Demi-marathon des bleuets Desjardins Objectif: 2h10 (6:10min/km) |
