{"id":1956,"date":"2009-06-04T18:00:11","date_gmt":"2009-06-04T16:00:11","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=1956"},"modified":"2009-06-02T22:23:44","modified_gmt":"2009-06-02T20:23:44","slug":"plans-dentrainement-le-grand-decryptage-chap-5-les-avances","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-5-les-avances-1956.html","title":{"rendered":"Plans d’entra\u00eenement – Le Grand D\u00e9cryptage. Chap 5 : les Avanc\u00e9s"},"content":{"rendered":"

Apr\u00e8s des mois d’intensifs entra\u00eenements, vous avez all\u00e9grement – que dis-je all\u00e9grement ? les doigts dans le nez ouais – franchi les niveaux d\u00e9butants<\/a> et interm\u00e9diaires<\/a> mais vous ne voulez toujours pas faire de comp\u00e9titions, parce que – rayez les mentions inutiles – 1) l’esprit de comp\u00e9tition et la lutte pour la survie, c’est uniquement au boulot 2) les d\u00e9placements en groupe, c’est uniquement en vacances 3) votre bien-aim\u00e9(e) n’est pas passionn\u00e9e par les visites dominicales et matinales du d\u00e9partement. Et bien, avec tout cela, vous voil\u00e0 bien … avanc\u00e9 (fallait la faire celle-l\u00e0).<\/p>\n

\"\"<\/p>\n

Et j’ose affirmer que vous \u00eates le pire cauchemar des revues de running : vous vous entra\u00eenez au moins trois fois par semaine, vous courez \u00e0 une vitesse raisonnable, vous savez courir relativement longtemps mais vous n’avez aucun objectif dans votre vie – de runner \u00e9videmment, je ne me permettrais pas de telles affirmations concernant votre vie priv\u00e9e. Bref, qu’est-ce qu’on peut bien vous donner comme grain \u00e0 moudre ou comme macadam \u00e0 fouler en terme de plan d’entra\u00eenement ?<\/p>\n

C’est vrai que vous \u00eates franchement contrariant, vous ne voulez vraiment pas pr\u00e9parer un petit 10 km ? Non ? Un 5 alors ? Toujours pas ? C’est pas long pourtant un 5 … Bon et bien, \u00a0il va falloir les \u00e9plucher vos revues avant de trouver votre bonheur !<\/p>\n

Et en guise de bonheur, plut\u00f4t des conseils – du style varier les parcours – ou des exercices sp\u00e9cifiques pour \u00e9picer les s\u00e9ances, que de v\u00e9ritables plans d’entra\u00eenement.\u00a0Deux exemples d’exercices assez classiques : des acc\u00e9l\u00e9rations en c\u00f4te (une ou deux s\u00e9ries d’acc\u00e9l sur 30 secondes\u00a0 sur une pente \u00e0 4-5%), ou des s\u00e9ances de 2 fois 10\u00a030 \/ 30 pour d\u00e9velopper la VMA<\/a> – le tout, comme d’habitude apr\u00e8s 20 minutes d’\u00e9chauffement lent et conclu par 10 minutes de r\u00e9cup lente – On vous proposera aussi d’allonger votre s\u00e9ance d’endurance dominicale jusqu’\u00e0 1h30.<\/p>\n

En gros, pour r\u00e9sumer, on ne sait pas trop quoi vous proposer, vous \u00eates d\u00e9j\u00e0 \u00e0 un tel niveau,\u00a0si ce n’est … de faire des comp\u00e9titions parce que l\u00e0, question plans d’entra\u00eenements, il y a de quoi. Allez quoi, juste un petit 5 km ? Toujours pas ? Vous \u00eates vraiment d\u00e9sesp\u00e9rant(e). Et bien tant pis pour vous,\u00a0car le prochain chapitre sera consacr\u00e9 au 5 km (un truc de jeunes encore \u00e7a<\/a>).<\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

Apr\u00e8s des mois d’intensifs entra\u00eenements, vous avez all\u00e9grement – que dis-je all\u00e9grement ? les doigts dans le nez ouais – franchi les niveaux d\u00e9butants et interm\u00e9diaires mais vous ne voulez toujours pas faire de comp\u00e9titions, parce que – rayez les mentions inutiles – 1) l’esprit de comp\u00e9tition et la lutte pour la survie, c’est uniquement […]<\/p>\n","protected":false},"author":21,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[225,227,229,228,204,86,218,226,187,212,90,205],"yoast_head":"\nPlans d'entra\u00eenement - Le Grand D\u00e9cryptage. 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