{"id":2130,"date":"2009-06-25T00:09:38","date_gmt":"2009-06-24T22:09:38","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=2130"},"modified":"2009-06-25T06:37:07","modified_gmt":"2009-06-25T04:37:07","slug":"plans-dentrainement-le-grand-decryptage-chap-9-le-semi-en-deux-seances-par-semaine","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-9-le-semi-en-deux-seances-par-semaine-2130.html","title":{"rendered":"Plans d’entra\u00eenement – Le Grand D\u00e9cryptage – Chap 9 : le semi en deux s\u00e9ances par semaine"},"content":{"rendered":"

\"\"Un chapitre sp\u00e9cialement d\u00e9di\u00e9 aux workaholics ou aux traumatis\u00e9s du patron qui ne peuvent se permettrent les cinq s\u00e9ances sur 12 semaines g\u00e9n\u00e9ralement pr\u00e9conis\u00e9es par les revues – j’en rajoute un tout petit peu – et dont je vous parlerai dans le prochain chapitre.<\/p>\n

Le titre est all\u00e9chant, non ? Sauf qu’en fait, j’ai eu beau farfouiller dans mes dizaines d’exemplaires de revues sp\u00e9cialis\u00e9es, j’ai eu beau scruter le web francophone, anglophone, germanophone, russophone … non l\u00e0, j’exag\u00e8re un peu,\u00a0je n’ai rien trouv\u00e9 \u00e0 moins de 3 s\u00e9ances par semaine, \u00e0 croire qu’on ne peut concilier course \u00e0 pied et s\u00e9jours prolong\u00e9s au bureau. Si l’un d’entre vous a des vrais plans sur 2 s\u00e9ances, je suis preneur.<\/p>\n

Alors on fait quoi pendant ces 3 s\u00e9ances ? D\u00e9j\u00e0, on les planifie sur 2 mois mini. Mais …\u00a0en fait, vous me posez la question mais je suis certain que vous avez d\u00e9j\u00e0 compris le principe des s\u00e9ances que les revues vont vous concocter. C’est un peu toujours la m\u00eame chose l’entra\u00eenement : un s\u00e9ance longue \u00e0 rythme peinard, une s\u00e9ance de VMA<\/a> courte et une s\u00e9ance de VMA longue et une derni\u00e8re semaine\u00a0pour refaire du jus.\u00a0Alors, exercice pour la prochaine fois : \u00e9crivez-vous m\u00eame le plan … Les documents sont autoris\u00e9s.<\/p>\n

Un peu d’aide ? Allez, dans ma grande g\u00e9n\u00e9rosit\u00e9 …\u00a0La s\u00e9ance longue d\u00e9marrera \u00e0 45 minutes pour monter progressivement \u00e0 1h30 (sauf si vous visez l’heure, dans ce cas …). Si vous intercalez en milieu de plan un 10 km (ce qui n’est pas indispensable), la s\u00e9ance longue de la semaine en question sera r\u00e9duite. En VMA courte, on commencera par des s\u00e9ries de 200 (1×10, 2×6)\u00a0 \u00e0 100%\u00a0 de VMA pour monter jusqu’\u00e0 des s\u00e9ries de 400 \u00e0 90%.\u00a0En VMA longue, on d\u00e9butera, en g\u00e9n\u00e9ral, par des s\u00e9ries de 1000 (3x) ou des 5′ \u00e0 80% de VMA pour arriver progressivement \u00e0 une vingtaine de minutes en continu. Un truc que j’ai d\u00e9j\u00e0 dit et r\u00e9p\u00e9t\u00e9 mais de temps \u00e0 autre, il faut rab\u00e2cher : les s\u00e9ances de VMA d\u00e9butent \u00e9videmment par un \u00e9chauffement d’au moins 20 minutes et se terminent par un footing de r\u00e9cup de 10 minutes.<\/p>\n

La derni\u00e8re semaine, on \u00ab\u00a0fait du jus\u00a0\u00bb. Mais, c’est quoi au juste le jus ? C’est, un exemple parmi d’autres mais qui donne la tendance,\u00a0une petite s\u00e9ance endurance de 30 minutes une semaine avant la compet et 3-4 jours avant, 20 minutes de footing lent suivis d’une s\u00e9rie de 100m (5 maxi) \u00e0 100% de la VMA puis r\u00e9cup.<\/p>\n

Prochain chapitre sp\u00e9cialement d\u00e9di\u00e9 \u00e0 ceux qui ont d’autres priorit\u00e9s que le boulot dans la vie : les plans 5 s\u00e9ances …<\/p>\n

P.S. : pour ceux qui n’ont pas le courage de s’abonner 10 ans \u00e0 une revue pour enfin trouver LE Plan qui leur convient, je souhaiterais faire une petite promo pour deux sites webs d\u00e9di\u00e9s \u00e0 l’entra\u00eenement, extr\u00eamement pertinents et pointus car manag\u00e9s par des entra\u00eeneurs de grande qualit\u00e9 : Conseils Course \u00e0 Pied <\/a>et Athlete Endurance <\/a>Allez y surfer, vous ne serez pas d\u00e9\u00e7u.<\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

– J’y crois pas ! On peut pr\u00e9parer le semi en ne s’entra\u00eenant que 2 fois par semaine ?
\n– In your dreams man ! <\/p>\n","protected":false},"author":21,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[207,215,204,263,187,148,33,90,264,265,205],"yoast_head":"\nPlans d'entra\u00eenement - Le Grand D\u00e9cryptage - Chap 9 : le semi en deux s\u00e9ances par semaine<\/title>\n<meta name=\"description\" content=\"- J'y crois pas ! 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