{"id":17508,"date":"2024-11-05T03:00:00","date_gmt":"2024-11-05T02:00:00","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=17508"},"modified":"2024-11-05T09:59:04","modified_gmt":"2024-11-05T08:59:04","slug":"plan-d-entrainement-comment-lire-entre-les-lignes","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html","title":{"rendered":"Plan d\u2019entrainement : comment lire entre les lignes ?"},"content":{"rendered":"\n<p>Si vous d\u00e9couvrez pour la premi\u00e8re fois un plan d&rsquo;entra\u00eenement en course \u00e0 pied, il est normal de vous sentir un peu perdu. \u00c0 premi\u00e8re vue, ces plans peuvent ressembler \u00e0 un langage cod\u00e9. M\u00eame les coureurs passionn\u00e9s peuvent avoir du mal \u00e0 s\u2019y retrouver. Par exemple, si vous lisez une indication comme : <code><strong>2x(10x(30\"\/30\") 2\u2019 r\u00e9cup)<\/strong><\/code>, cela peut para\u00eetre abstrait. Pourtant, en apprenant \u00e0 ma\u00eetriser quelques notions de base, ces plans d\u2019entra\u00eenement deviendront clairs et compr\u00e9hensibles !<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2024\/11\/plan-entrainement.jpg\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2024\/11\/plan-entrainement-1024x576.jpg\" alt=\"plan entrainement\" class=\"wp-image-73194\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2024\/11\/plan-entrainement-1024x576.jpg 1024w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2024\/11\/plan-entrainement-300x169.jpg 300w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2024\/11\/plan-entrainement-768x432.jpg 768w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2024\/11\/plan-entrainement-1536x864.jpg 1536w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2024\/11\/plan-entrainement-2048x1152.jpg 2048w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2024\/11\/plan-entrainement-150x84.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2024\/11\/plan-entrainement-620x349.jpg 620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h2>Les termes essentiels \u00e0 conna\u00eetre<\/h2>\n\n\n\n<p>Un plan d&rsquo;entra\u00eenement repose sur certains sigles et notions. Voici les plus courants :<\/p>\n\n\n\n<ul><li><strong><a href=\"\/tableau-calcul-vma\/\"target=\"_top\" title=\"VMA\" >VMA<\/a><\/strong> : Vitesse Maximale A\u00e9robie, ou la vitesse maximale que vous pouvez maintenir en utilisant votre capacit\u00e9 a\u00e9robie (la \u00ab\u00a0vo2 max\u00a0\u00bb ou quantit\u00e9 maximale d&rsquo;oxyg\u00e8ne que votre corps peut utiliser). Plus votre <a href=\"https:\/\/www.wanarun.net\/tableau-calcul-vma\/\">VMA<\/a> est \u00e9lev\u00e9e, plus vous pouvez courir vite.<\/li><li><strong>FCM<\/strong> : Fr\u00e9quence Cardiaque Maximale, soit le nombre maximum de battements par minute que votre c\u0153ur peut atteindre. Elle varie en fonction de l\u2019\u00e2ge, de la condition physique et de l\u2019historique sportif de chacun. Il est utile d&rsquo;avoir un cardiofr\u00e9quencem\u00e8tre pour suivre ce param\u00e8tre.<\/li><li><strong>R\u00e9cup<\/strong> : R\u00e9cup\u00e9ration, qui d\u00e9signe la phase de repos ou de retour au calme, essentielle pour recharger l&rsquo;\u00e9nergie et diminuer les tensions musculaires.<\/li><\/ul>\n\n\n\n<p>Ces termes forment la base du langage de l\u2019entra\u00eenement en course \u00e0 pied, et une fois ma\u00eetris\u00e9s, ils facilitent la compr\u00e9hension de chaque s\u00e9ance.<\/p>\n\n\n\n<h2>Les pourcentages de VMA dans un plan d&rsquo;entra\u00eenement <\/h2>\n\n\n\n<p>Les plans d&rsquo;entra\u00eenement utilisent des pourcentages de la VMA pour adapter l&rsquo;intensit\u00e9 de chaque session. Par exemple :<\/p>\n\n\n\n<ul><li><strong>75% de VMA<\/strong> : Un coureur ayant une VMA de 20 km\/h courra \u00e0 15 km\/h (75% de 20) pour une <a href=\"\/blog\/allure-et-vitesse-la-difference-2324.html\"target=\"_top\" title=\"Allure ou vitesse\" >allure<\/a> d\u2019endurance, plut\u00f4t lente et facile \u00e0 tenir sur une longue dur\u00e9e.<\/li><li><strong>95% de VMA<\/strong> : Cette allure se rapproche de l\u2019effort maximal que l\u2019on peut maintenir sur une courte dur\u00e9e, environ une allure de comp\u00e9tition.<\/li><\/ul>\n\n\n\n<p>Un exemple de s\u00e9ance utilisant ces allures pourrait \u00eatre : <code>10\u2019 \u00e0 75% VMA + 10\u2019 \u00e0 95% VMA + 10\u2019 \u00e0 75% VMA<\/code>, ce qui signifie que vous commencez \u00e0 une allure mod\u00e9r\u00e9e pendant dix minutes, encha\u00eenez avec dix minutes d\u2019effort soutenu, puis revenez \u00e0 l\u2019allure mod\u00e9r\u00e9e pour finir. C&rsquo;est en combinant ces diff\u00e9rentes intensit\u00e9s que l\u2019entra\u00eenement prend tout son sens.<\/p>\n\n\n\n<h2>Les pourcentages de FCM : une alternative bas\u00e9e sur le rythme cardiaque<\/h2>\n\n\n\n<p>De la m\u00eame fa\u00e7on, les pourcentages de la FCM servent de rep\u00e8res d\u2019intensit\u00e9, mais en fonction des battements de c\u0153ur plut\u00f4t que de la vitesse. Votre fr\u00e9quence cardiaque maximale (FCM) \u00e9tant atteinte lorsque vous courez \u00e0 votre vitesse maximale, on peut aussi jouer sur les pourcentages pour d\u00e9terminer les zones d\u2019effort :<\/p>\n\n\n\n<ul><li><strong>65-75% de FCM<\/strong> : Ce niveau correspond au footing actif, id\u00e9al pour am\u00e9liorer l\u2019endurance sans se fatiguer excessivement.<\/li><li><strong>85-90% de FCM<\/strong> : C\u2019est l\u2019allure d\u2019intensit\u00e9 \u00e9lev\u00e9e, souvent r\u00e9serv\u00e9e aux fractions de courte dur\u00e9e dans le but d\u2019augmenter les performances cardiaques.<\/li><\/ul>\n\n\n\n<h2>Comment lire une s\u00e9ance dans un plan d&rsquo;entra\u00eenement<\/h2>\n\n\n\n<p>Pour mieux comprendre, reprenons l\u2019exemple de d\u00e9part : <code>2x(10x(30\u2019\u2019\/30\u2019\u2019) 2\u2019 r\u00e9cup)<\/code>. Cela signifie :<\/p>\n\n\n\n<ul><li><strong>2x<\/strong> : Deux s\u00e9ries de\u2026<\/li><li><strong>10x(30\u2019\u2019\/30\u2019\u2019)<\/strong> : Dix r\u00e9p\u00e9titions de 30 secondes d\u2019effort intense, suivies de 30 secondes de r\u00e9cup\u00e9ration (en jogging ou marche lente).<\/li><li><strong>2\u2019 r\u00e9cup. entre les s\u00e9ries<\/strong> : Deux minutes de repos complet ou actif (marche ou footing) entre chaque s\u00e9rie.<\/li><\/ul>\n\n\n\n<p>Cette s\u00e9ance est donc structur\u00e9e en deux blocs intenses de 10 r\u00e9p\u00e9titions. Elle vise \u00e0 am\u00e9liorer votre capacit\u00e9 \u00e0 soutenir un effort intense de mani\u00e8re <a href=\"\/blog\/je-fractionne-tu-fractionnes-seance-de-fractionnes-324.html\"target=\"_top\" title=\"fractionn\u00e9\" >fractionn\u00e9<\/a>e.<\/p>\n\n\n\n<p>En r\u00e9sum\u00e9, lire un plan d\u2019entra\u00eenement devient plus simple avec quelques bases. En int\u00e9grant le vocabulaire essentiel et en prenant l\u2019habitude de suivre les pourcentages d\u2019intensit\u00e9, vous aurez toutes les cl\u00e9s pour d\u00e9chiffrer et personnaliser vos s\u00e9ances ! Alors, pr\u00eat \u00e0 jouer ?<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2024\/11\/plan-entrainement-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2024\/11\/plan-entrainement-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2024\/11\/plan-entrainement-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Si vous d\u00e9couvrez pour la premi\u00e8re fois un plan d&rsquo;entra\u00eenement en course \u00e0 pied, il est normal de vous sentir un peu perdu. \u00c0 premi\u00e8re vue, ces plans peuvent ressembler \u00e0 un langage cod\u00e9. M\u00eame les coureurs passionn\u00e9s peuvent avoir du mal \u00e0 s\u2019y retrouver. Par exemple, si vous lisez une indication comme : 2x(10x(30&Prime;\/30&Prime;) [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73194,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1694,90],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plan d\u2019entrainement : comment lire entre les lignes ?<\/title>\n<meta name=\"description\" content=\"Si vous d\u00e9couvrez pour la premi\u00e8re fois un plan d&#039;entra\u00eenement en course \u00e0 pied, il est normal de vous sentir un peu perdu. \u00c0 premi\u00e8re vue, ces plans\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.wanarun.net\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\" \/>\n<meta property=\"og:locale\" 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