{"id":2057,"date":"2009-06-17T12:00:36","date_gmt":"2009-06-17T10:00:36","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=2057"},"modified":"2009-06-16T19:32:32","modified_gmt":"2009-06-16T17:32:32","slug":"plans-dentrainement-le-grand-decryptage-chap-8-le-semi-pour-la-premiere-fois","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-8-le-semi-pour-la-premiere-fois-2057.html","title":{"rendered":"Plans d’entra\u00eenement – le Grand D\u00e9cryptage – Chap 8 : le semi pour la premi\u00e8re fois"},"content":{"rendered":"

On entre, enfin, dans le vif du sujet des courses sympas o\u00f9 m\u00eame quand on est un vieux d\u00e9butant comme votre serviteur, on y \u00e9prouve un immense plaisir, ne serait-ce que parce qu’on les a termin\u00e9es \ud83d\ude42 En passant, j’esp\u00e8re que vous m’autoriserez \u00e0 ne pas distinguer le 20 km du semi-marathon. Non pas que je fatigue \u00e0 r\u00e9diger ces articles mais parce que la pr\u00e9paration \u00e0 ces courses est exactement la m\u00eame.<\/p>\n

\"\"<\/p>\n

Et y a pas \u00e0 y couper, il va falloir expliquer \u00e0 vos coll\u00e8gues de travail qu’ils ne vous verront pas de la semaine ou presque \u00e0 la cantine et \u00e0 votre conjoint(e) pr\u00e9f\u00e9r\u00e9(e) que si vendredi c’est ravioli, dimanche c’est sortie longue (bof la rime). Et oui,\u00a0car, \u00a0que\u00a0ce soit votre premier ou que vous visiez une perf, quasiment 100% des plans semi que vous trouverez dans les revues comportent 5 s\u00e9ances hebdos \u00e0 se farcir pendant 3 mois.<\/p>\n

Dans ce chapitre consacr\u00e9 au premier semi, j’aimerais d\u00e9roger \u00e0 la r\u00e8gle que je me suis fix\u00e9e de feuilleter mes revues de running pr\u00e9f\u00e9r\u00e9es et d\u00e9crypter leurs plans, pour \u00e9voquer un plan \u00ab\u00a0d\u00e9butant\u00a0\u00bb d’origine Am\u00e9ricaine <\/a>(Hal Higdon) que j’aime bien car, d’une part,\u00a0il n’a pour seul objectif que de vous faire terminer\u00a0sans vous compliquer la vie \u00e0 l’entra\u00eenement, d’autre part, il inclut de la pr\u00e9pa physique et vous savez que j’adore cela. Pas de travail\u00a0d’am\u00e9lioration de la\u00a0VMA<\/a>, toutes les s\u00e9ances de course sont faites en endurance, par contre il va falloir vous accrocher car il y a du boulot. La semaine type :<\/p>\n

Lundi : pr\u00e9paration physique (PPG ou muscu light) et \u00e9tirements<\/p>\n

Mardi : s\u00e9ance courte o\u00f9 on va passer progressivement en 12 semaines de 4,5 km \u00e0 8 km<\/p>\n

Mercredi : s\u00e9ance tr\u00e8s courte (3 \u00e0 4,5 km) ou un tout petit peu de cross-training (natation ou v\u00e9lo par exemple, pas traumatisant pour la course \u00e0 pied ou tout autre sport du moment qu’il est pratiqu\u00e9 tranquillement).<\/p>\n

Jeudi : m\u00eame s\u00e9ance que le mardi suivie de pr\u00e9pa physique. La derni\u00e8re semaine, uniquement 3 km sans pr\u00e9pa physique.<\/p>\n

Vendredi : repos bien m\u00e9rit\u00e9.<\/p>\n

Samedi : du cross-training (on monte progressivement de 30 minutes \u00e0 une heure l’avant derni\u00e8re semaine).<\/p>\n

Dimanche : la sortie longue qui va passer progressivement de 6,5 km \u00e0 16 km environ l’avant derni\u00e8re semaine.<\/p>\n

Le tout, couru \u00e0 votre rythme d’endurance (dans une plage 65-75% de votre FCM). Alors, avouez que c’est plut\u00f4t sympa comme plan non ? Pas de fractionn\u00e9, que de l’endurance m\u00e2tin\u00e9e d’un peu de pr\u00e9pa physique et de cross-training. Et le jour de la course, il vous suffit de courir pr\u00e9cis\u00e9ment \u00e0 ce rythme d’endurance auquel vous avez travaill\u00e9 pendant ces 3 mois. Facile non ?<\/p>\n

Dans le prochain chapitre, on reviendra \u00e0 nos revues favorites car maintenant que vous avez termin\u00e9 un semi, il va falloir viser la perf pour le prochain. Et qui dit perf, dit … un peu de fractionn\u00e9 quand m\u00eame.<\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

O\u00f9 on attaque enfin les courses sympas. Enfin, celles o\u00f9 les vieux d\u00e9butants comme votre serviteur trouvent mati\u00e8re \u00e0 s’\u00e9clater … <\/p>\n","protected":false},"author":21,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[250,229,204,187,148,33,243,90,205],"yoast_head":"\nPlans d'entra\u00eenement - le Grand D\u00e9cryptage - Chap 8 : le semi pour la premi\u00e8re fois<\/title>\n<meta name=\"description\" content=\"O\u00f9 on attaque enfin les courses sympas. 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