Atelier les 500 mètres de la digue

Here's a specific training workshop, designed by the Courir à Nyons club, equipped with metric markers every 50 metres. You'll be able to progress through changes of pace with reference points.

Typical coach sessions :

- Split every 50 metres, alternating fast-slow-fast, running or walking faster. You can also vary the distance: 100, 200 metres... and multiply the repetitions.

- Do fast 500-metre runs with recovery time depending on your level, on the spot or jogging (1'30-2'...). The benefits of this type of training: a fast, dense effort that allows you to maintain your VMA (maximum aerobic speed). It is suitable for beginners and advanced runners alike, with repetitions of 3 to 10 times 500 metres, with recovery phases of gentle running or walking.

Coaches' advice:

You can also use this base to link longer distances (1000, 2000 meters...). The surface is much softer than asphalt, so there's less risk of injury. Of course, you shouldn't do split sessions every day, but once or twice a week, depending on your objectives.

For the younger or less young, you can organize relay sessions that are more fun (1 person every 50, 100 meters...).