{"id":2016,"date":"2009-06-13T18:30:42","date_gmt":"2009-06-13T16:30:42","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=2016"},"modified":"2009-06-11T22:21:04","modified_gmt":"2009-06-11T20:21:04","slug":"plans-dentrainement-le-grand-decryptage-chap-7-le-10-km","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html","title":{"rendered":"Plans d’entra\u00eenement – Le Grand D\u00e9cryptage – Chap 7 : le 10 km"},"content":{"rendered":"

Pour commencer, un truc qui n’a rien \u00e0 voir avec le sujet de l’article (non, non je vous assure que je ne suis pas pay\u00e9 \u00e0 la ligne) mais qui a, quand m\u00eame, un vague rapport – certes tr\u00e8s t\u00e9nu – avec la course \u00e0 pied.\u00a0Je viens de lire \u00e0 l’instant, qu’apr\u00e8s un entra\u00eenement cons\u00e9quent (v\u00e9lo, course \u00e0 pied, tennis, squash …), notre nouveau recordman du monde d’apn\u00e9e (cocorico il est Fran\u00e7ais), St\u00e9phane Mifsud<\/a>, avait r\u00e9ussi, d’une part, \u00e0 doubler sa capacit\u00e9 pulmonaire, d’autre part \u00e0 r\u00e9duire sa fr\u00e9quence cardiaque au repos (ne devrait-on pas d’ailleurs plut\u00f4t parler de FCm – fr\u00e9quence cardiaque mini ?) \u00e0 18 battements par minute … Ca laisse r\u00eaveur. Imaginez-vous, le dimanche matin avec de tels poumons et une telle r\u00e9serve de fr\u00e9quence ! Bien plus efficace que mes baies Goji <\/a>tout cela.<\/p>\n

Mais laissons-l\u00e0 cet \u00eatre d’exception et revenons \u00e0 nos pauvres moutons de runners amateurs maintenant mordus de comp\u00e9tition. Soit dit en passant, il a quand m\u00eame fallu que je r\u00e9dige moults chapitres\u00a0avant de\u00a0vous convaincre mais, au moins,\u00a0dor\u00e9navant vous avez le virus et\u00a0j’ai cru comprendre que certains\u00a0allaient m\u00eame jusqu’\u00e0 planifier leurs vacances \u00e0 l’aide de l’agenda des comp\u00e9ts. \"\"<\/p>\n

Le 5 km,<\/a> \u00e7a vous a plu ou pas finalement ? Ah ben oui, \u00e7a va un peu vite, c’est s\u00fbr. Puis-je vous sugg\u00e9rer alors de doubler la distance ? Mes fid\u00e8les lecteurs savent ce que je pense du 10 km (cliquer ici <\/a>pour les autres) mais comme c’est la distance reine des organisateurs de courses, il faut bien que j’en dise quelques mots.<\/p>\n

Si je manquais de courage, je vous dirais de prendre un bon plan 5 km <\/a>et de tout multiplier par deux. J’entends d\u00e9j\u00e0 les \u00ab\u00a0il se f….ait pas de nous l\u00e0 ?\u00a0\u00bb mais figurez-vous que je ne serais pas si loin que cela de la v\u00e9rit\u00e9, au moins dans la \u00ab\u00a0philosophie\u00a0\u00bb du plan car quoi qu’on en pense, le 10 km, pour des coureurs aguerris j’entends, est une course rapide qui n\u00e9cessite un gros travail de pr\u00e9paration ax\u00e9 VMA<\/a> plut\u00f4t qu’endurance. Plus exactement, vitesse coupl\u00e9e \u00e0 la distance.<\/p>\n

Que proposent donc nos ch\u00e8res revues et nos sites pr\u00e9f\u00e9r\u00e9s ? Des plans d’une dur\u00e9e de 5 \u00e0 8 semaines avec un minimum de 4 entra\u00eenements par semaine. 4 pour ceux qui veulent prendre plaisir \u00e0 l’\u00e9v\u00e9nement sans chercher la perf, 5 pour ceux qui visent une perf.<\/p>\n

Le plan \u00ab\u00a0cool\u00a0\u00bb comporte de mani\u00e8re quasi-syst\u00e9matique une alternance fractionn\u00e9 – endurance 45 minutes – fractionn\u00e9 – endurance longue 1h \u00e0 1h15.\u00a0La premi\u00e8re s\u00e9ance de fractionn\u00e9\u00a0reste bas\u00e9e sur du court afin de travailler la VMA mais nul besoin de faire du tr\u00e8s court : s\u00e9ries de 200, s\u00e9ries de 300, s\u00e9ries altern\u00e9es 150-200\u00a0… le tout \u00e0 la VMA ou pas loin et entre 5 et 10 fois, fonction de votre niveau du jour, sans oublier une r\u00e9cup entre chaque run. La deuxi\u00e8me s\u00e9ance de fractionn\u00e9 sera elle bas\u00e9e sur du long\u00a0et sera courue \u00ab\u00a0au seuil\u00a0\u00bb (85-90% de votre FCM) afin de vous habituer \u00e0 tenir la distance : 4 s\u00e9ries de 1000m ou 3 s\u00e9ries de 1500m ou\u00a03 fois 5 minutes … La derni\u00e8re semaine, \u00e0 l’identique des plans 5 km est all\u00e9g\u00e9e. Un tel plan vous permet, d’une part, d’avoir la distance \u00ab\u00a0dans les jambes\u00a0\u00bb gr\u00e2ce aux s\u00e9ances d’endurance, d’autre part, d’avoir la capacit\u00e9 \u00e0 tenir un rythme \u00e9lev\u00e9 sur des distances relativement longues.<\/p>\n

La version \u00ab\u00a0hard\u00a0\u00bb consiste g\u00e9n\u00e9ralement \u00e0 rajouter une s\u00e9ance 1h en endurance et \u00e0\u00a0allonger en distance\u00a0les s\u00e9ances de fractionn\u00e9\u00a0 : en court, on vous propose d’aller \u00e0 400 voire 500 en quasi VMA\u00a0et en long de faire des s\u00e9ries de 5x1000m ou des s\u00e9ances 1000-2000-1000 au seuil. Que du bonheur !<\/p>\n

Vous n’en avez pas assez ?\u00a0J’ai un super fractionn\u00e9 \u00e0 vous proposer, mon pr\u00e9f\u00e9r\u00e9 : le pyramidal 1000m-2000m-3000m-2000m-1000m au seuil avec r\u00e9cup d’1min30 entre les runs. C’est pas beau \u00e7a ? Je ne suis pas persuad\u00e9 que \u00e7a serve beaucoup pour pr\u00e9parer un 10 km cela dit, mais au moins cela vous servira si vous abordez ces courses adapt\u00e9es aux vieux comme moi : le semi et le marathon.<\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

Ou apr\u00e8s avoir r\u00e9ussi brillamment un premier 5 km, vous avez d\u00e9cid\u00e9 de r\u00e9viser la table de multiplication par 2. 2 fois 5 \u00e9gal … 10. <\/p>\n","protected":false},"author":21,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[170,73,241,204,86,242,187,243,90,205],"yoast_head":"\nPlans d'entra\u00eenement - Le Grand D\u00e9cryptage - Chap 7 : le 10 km<\/title>\n<meta name=\"description\" content=\"Ou apr\u00e8s avoir r\u00e9ussi brillamment un premier 5 km, vous avez d\u00e9cid\u00e9 de r\u00e9viser la table de multiplication par 2. 2 fois 5 \u00e9gal ... 10.\" \/>\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\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plans d'entra\u00eenement - Le Grand D\u00e9cryptage - Chap 7 : le 10 km\" \/>\n<meta property=\"og:description\" content=\"Ou apr\u00e8s avoir r\u00e9ussi brillamment un premier 5 km, vous avez d\u00e9cid\u00e9 de r\u00e9viser la table de multiplication par 2. 2 fois 5 \u00e9gal ... 10.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html\" \/>\n<meta property=\"og:site_name\" content=\"Wanarun, le blog du running, du trail et de la course \u00e0 pied\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/wanarun\/\" \/>\n<meta property=\"article:published_time\" content=\"2009-06-13T16:30:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2009-06-11T20:21:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2009\/06\/919222_blog.thumbnail.jpg\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"fredbros\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\",\"name\":\"Wanarun\",\"url\":\"https:\/\/www.wanarun.net\/blog\/\",\"sameAs\":[\"https:\/\/www.instagram.com\/wanarunnet\/\",\"https:\/\/www.youtube.com\/user\/wanarunnet\",\"https:\/\/www.facebook.com\/wanarun\/\",\"https:\/\/twitter.com\/wanarun\"],\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg\",\"contentUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg\",\"width\":1196,\"height\":1082,\"caption\":\"Wanarun\"},\"image\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#website\",\"url\":\"https:\/\/www.wanarun.net\/blog\/\",\"name\":\"Wanarun, le blog du running, du trail et de la course \u00e0 pied\",\"description\":\"Informations, remarques, avis, conseils sur la course \u00e0 pied.\",\"publisher\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.wanarun.net\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#primaryimage\",\"url\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2009\/06\/919222_blog.thumbnail.jpg\",\"contentUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2009\/06\/919222_blog.thumbnail.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#webpage\",\"url\":\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html\",\"name\":\"Plans d'entra\u00eenement - Le Grand D\u00e9cryptage - Chap 7 : le 10 km\",\"isPartOf\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#primaryimage\"},\"datePublished\":\"2009-06-13T16:30:42+00:00\",\"dateModified\":\"2009-06-11T20:21:04+00:00\",\"description\":\"Ou apr\u00e8s avoir r\u00e9ussi brillamment un premier 5 km, vous avez d\u00e9cid\u00e9 de r\u00e9viser la table de multiplication par 2. 2 fois 5 \u00e9gal ... 10.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Plans d’entra\u00eenement – Le Grand D\u00e9cryptage – Chap 7 : le 10 km\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#webpage\"},\"author\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/1f6463621f44a2b66c33ff32ccdab3e8\"},\"headline\":\"Plans d’entra\u00eenement – Le Grand D\u00e9cryptage – Chap 7 : le 10 km\",\"datePublished\":\"2009-06-13T16:30:42+00:00\",\"dateModified\":\"2009-06-11T20:21:04+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#webpage\"},\"wordCount\":725,\"commentCount\":2,\"publisher\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2009\/06\/919222_blog.thumbnail.jpg\",\"keywords\":[\"10 Km\",\"10Km\",\"court\",\"FCM\",\"fractionn\u00e9\",\"long\",\"plan d'entra\u00eenement\",\"seuil\",\"VMA\",\"VO2Max\"],\"articleSection\":[\"Entrainement\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#respond\"]}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/1f6463621f44a2b66c33ff32ccdab3e8\",\"name\":\"fredbros\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/0706328db4ae4ea1111c0fe8b464d6a7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/0706328db4ae4ea1111c0fe8b464d6a7?s=96&d=mm&r=g\",\"caption\":\"fredbros\"},\"url\":\"https:\/\/www.wanarun.net\/blog\/author\/fred\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Plans d'entra\u00eenement - Le Grand D\u00e9cryptage - Chap 7 : le 10 km","description":"Ou apr\u00e8s avoir r\u00e9ussi brillamment un premier 5 km, vous avez d\u00e9cid\u00e9 de r\u00e9viser la table de multiplication par 2. 2 fois 5 \u00e9gal ... 10.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html","og_locale":"fr_FR","og_type":"article","og_title":"Plans d'entra\u00eenement - Le Grand D\u00e9cryptage - Chap 7 : le 10 km","og_description":"Ou apr\u00e8s avoir r\u00e9ussi brillamment un premier 5 km, vous avez d\u00e9cid\u00e9 de r\u00e9viser la table de multiplication par 2. 2 fois 5 \u00e9gal ... 10.","og_url":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html","og_site_name":"Wanarun, le blog du running, du trail et de la course \u00e0 pied","article_publisher":"https:\/\/www.facebook.com\/wanarun\/","article_published_time":"2009-06-13T16:30:42+00:00","article_modified_time":"2009-06-11T20:21:04+00:00","og_image":[{"url":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2009\/06\/919222_blog.thumbnail.jpg"}],"twitter_misc":{"\u00c9crit par":"fredbros","Dur\u00e9e de lecture estim\u00e9e":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Organization","@id":"https:\/\/www.wanarun.net\/blog\/#organization","name":"Wanarun","url":"https:\/\/www.wanarun.net\/blog\/","sameAs":["https:\/\/www.instagram.com\/wanarunnet\/","https:\/\/www.youtube.com\/user\/wanarunnet","https:\/\/www.facebook.com\/wanarun\/","https:\/\/twitter.com\/wanarun"],"logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg","contentUrl":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg","width":1196,"height":1082,"caption":"Wanarun"},"image":{"@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/"}},{"@type":"WebSite","@id":"https:\/\/www.wanarun.net\/blog\/#website","url":"https:\/\/www.wanarun.net\/blog\/","name":"Wanarun, le blog du running, du trail et de la course \u00e0 pied","description":"Informations, remarques, avis, conseils sur la course \u00e0 pied.","publisher":{"@id":"https:\/\/www.wanarun.net\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.wanarun.net\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#primaryimage","url":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2009\/06\/919222_blog.thumbnail.jpg","contentUrl":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2009\/06\/919222_blog.thumbnail.jpg"},{"@type":"WebPage","@id":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#webpage","url":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html","name":"Plans d'entra\u00eenement - Le Grand D\u00e9cryptage - Chap 7 : le 10 km","isPartOf":{"@id":"https:\/\/www.wanarun.net\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#primaryimage"},"datePublished":"2009-06-13T16:30:42+00:00","dateModified":"2009-06-11T20:21:04+00:00","description":"Ou apr\u00e8s avoir r\u00e9ussi brillamment un premier 5 km, vous avez d\u00e9cid\u00e9 de r\u00e9viser la table de multiplication par 2. 2 fois 5 \u00e9gal ... 10.","breadcrumb":{"@id":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Plans d’entra\u00eenement – Le Grand D\u00e9cryptage – Chap 7 : le 10 km"}]},{"@type":"Article","@id":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#article","isPartOf":{"@id":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#webpage"},"author":{"@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/1f6463621f44a2b66c33ff32ccdab3e8"},"headline":"Plans d’entra\u00eenement – Le Grand D\u00e9cryptage – Chap 7 : le 10 km","datePublished":"2009-06-13T16:30:42+00:00","dateModified":"2009-06-11T20:21:04+00:00","mainEntityOfPage":{"@id":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#webpage"},"wordCount":725,"commentCount":2,"publisher":{"@id":"https:\/\/www.wanarun.net\/blog\/#organization"},"image":{"@id":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#primaryimage"},"thumbnailUrl":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2009\/06\/919222_blog.thumbnail.jpg","keywords":["10 Km","10Km","court","FCM","fractionn\u00e9","long","plan d'entra\u00eenement","seuil","VMA","VO2Max"],"articleSection":["Entrainement"],"inLanguage":"fr-FR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-7-le-10-km-2016.html#respond"]}]},{"@type":"Person","@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/1f6463621f44a2b66c33ff32ccdab3e8","name":"fredbros","image":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/0706328db4ae4ea1111c0fe8b464d6a7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/0706328db4ae4ea1111c0fe8b464d6a7?s=96&d=mm&r=g","caption":"fredbros"},"url":"https:\/\/www.wanarun.net\/blog\/author\/fred"}]}},"_links":{"self":[{"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts\/2016"}],"collection":[{"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/users\/21"}],"replies":[{"embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/comments?post=2016"}],"version-history":[{"count":2,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts\/2016\/revisions"}],"predecessor-version":[{"id":2019,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts\/2016\/revisions\/2019"}],"wp:attachment":[{"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/media?parent=2016"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/categories?post=2016"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/tags?post=2016"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}