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Run 1 4 weeks: 4 run/week: 6k to 9k RPE


Benedicte Lebel-Bournival

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4 Weeks

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Plan Description

Entrainement idéal pour les coureurs avec expérience qui désire recommencer la course.
4 semaines d'entrainement,
4 courses par semaine,
de 6k@9k de distance pour les longues course,
2@3h d'entrainement par semaine.

4 entrainements par semaine qui inclut
- 1 course longue de 6k avec augmentation de 1k par semaine
- 2 entrainements par intervalles (un entrainement pyramidale et un intervalle 1min:1min)
- 1 course de récupération/courte distance continue
éducatifs différents à toutes les courses

Ideal training for experienced athletes who want to start the race again.
4 weeks of training,
4 run per week,
from 6k @ 9k distance for long run,
2 @ 3h of training per week.

4 training sessions per week that includes
- 1 long race of 6k with increase of 1k per week
- 2 interval training sessions (a pyramidal training and a 1min interval: 1min)
- 1 run of recovery / short continuous distance
different running drill at all run

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
1:38 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
1:38 hrs 0:40 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

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