ESL FRANCHEVILLE

During holiday coach Manu thinks of you:

On Monday: rest for everybody
On Tuesday: Ech + PPG (30 ) + jogging of 45 among which 15 of 30 /30 (Vma) on
any ground, r cup 10 - 15
On Wednesday: rest or jogging 20 - 45 or else better bike: 45 at 1 h
terrainn dish.
on Thursday: session pace specific for those who are in comp t the week
end according to otherwise make it on Friday and put this fair Thursday a jogging of
30 - 45 undulating: Is:

Heating: 30 of whom PPG
3 - 5 * 1000 m (pace chases) for
objectives 5000 m r = 1 walk
4 - 6 * 1000 (pace chases) for
objectives on 10000m r = 1 walk
4 - 5* 2000 (pace chases) for
objectives on semi marathon r = 1 30 walks
3 - 4 * 3000 (pace chases) for
marathon objectives and more r = 2 walk

on Friday: session sp of Thursday ci over if not of comp t this weekend.
on Saturday: rest
On Sunday: comp t or undulating jogging: 45 for objectives 5000m
1 h in
1 h 15 for objectives 10000m and semi
1 h 30
for marathon and more