| lundi | Mardi | mercredi | jeudi | vendredi | samedi | dimanche | |
| 11/10 17/10 |
RP | seance cotes |
45 mn cool |
5mn /allure marathon 5mn /allure semi 5mn/allure 10kms |
repos | repos | 17,890 Crosnes |
| 18/10 24/10 |
RP | 5x200 R=2mn 5x400 |
45 mn | 5x30/30 R+2mn 5x45/30 R=2mn 5x1/1 |
repos | 1h avec cotes |
1h30 foret de Senart |
| 25/10 31/10 |
RP | PPG | 45 mn | 5x1000m R=2mn |
repos | 1h 15 allures variées |
1h30 Crosnes |