{"id":2172,"date":"2009-06-29T18:40:03","date_gmt":"2009-06-29T16:40:03","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=2172"},"modified":"2009-06-29T18:36:03","modified_gmt":"2009-06-29T16:36:03","slug":"plans-dentrainement-le-grand-decryptage-chap-10-le-semi-comme-il-faut","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-10-le-semi-comme-il-faut-2172.html","title":{"rendered":"Plans d&rsquo;entra\u00eenement &#8211; Le Grand D\u00e9cryptage &#8211; Chap 10 : le semi comme il faut &#8230;"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"attachment wp-att-2173 alignleft\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2009\/06\/1449592_blog1.thumbnail.jpg\" alt=\"\" width=\"200\" height=\"133\" \/>&#8230; ou tout au moins tel que les revues le pr\u00e9tendent. Je veux bien \u00e9videmment parler ici du tr\u00e8s r\u00e9pandu plan \u00e0 5 s\u00e9ances hebdomadaires, le seul, l&rsquo;unique, le vrai. Alors, le lundi &#8230;\u00a0ne serai-je pas\u00a0 en r\u00e9union chez un fournisseur \u00e0 l&rsquo;ext\u00e9rieur ?, le mardi, r\u00e9fl\u00e9chissons peu mais r\u00e9fl\u00e9chissons bien, un rendez-vous imp\u00e9ratif en pr\u00e9fecture, \u00e7a le fait non ? Le jeudi, j&rsquo;arrive en retard, il y avait un accident sur le p\u00e9riph, ah bon ? tu es pass\u00e9 au m\u00eame moment et tu n&rsquo;as rien vu ? P&#8230;.. ! T&rsquo;as eu de la chance, t&rsquo;aurais-pu y \u00eatre. Le vendredi, je peux partir un peu plus t\u00f4t que d&rsquo;habitude chef ? Le dimanche, l\u00e0, c&rsquo;est domaine priv\u00e9 : chacun se d\u00e9brouille avec sa chacune et vice-versa. Finalement, ce n&rsquo;\u00e9tait pas si difficile d&rsquo;arranger son agenda, surtout que ce n&rsquo;est que pour 2 mois.<\/p>\n<p>Pr\u00eat ? Et bien on y va. La question qui tue tout d&rsquo;abord, pourquoi\u00a0se fatiguer \u00e0 faire\u00a0cinq s\u00e9ances alors qu&rsquo;on pourrait le faire en <a href=\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-9-le-semi-en-deux-seances-par-semaine-2130.html\">trois<\/a>\u00a0comme je l&rsquo;ai pr\u00e9c\u00e9demment expliqu\u00e9 ? Si je r\u00e9ponds que quand on aime, on ne compte pas, vous allez la trouver un peu facile. En fait, la diff\u00e9rence profonde entre un plan \u00e0 3 s\u00e9ances et un plan \u00e0 5 s\u00e9ances r\u00e9side dans l&rsquo;intercalage (pas v\u00e9rifi\u00e9 si c&rsquo;\u00e9tait dans le dico) de 2 s\u00e9ances d&rsquo;endurance entre les s\u00e9ances <a href=\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-9-le-semi-en-deux-seances-par-semaine-2130.html\">pr\u00e9c\u00e9demment d\u00e9crites<\/a>.<\/p>\n<p>Ca nous fait donc : une s\u00e9ance <a href=\"\/tableau-calcul-vma\/\"target=\"_top\" title=\"VMA\" >VMA<\/a> courte &#8211; enfin plut\u00f4t moyenne dans ce cas d&rsquo;esp\u00e8ce &#8211; une s\u00e9ance endurance &#8211; une s\u00e9ance que j&rsquo;appelle improprement VMA longue &#8211; je viens de m&rsquo;en rendre compte &#8211; et qu&rsquo;il convient donc de rebaptiser \u00e0 l&rsquo;instar de la commune des revues\u00a0:\u00a0seuil &#8211; une s\u00e9ance endurance &#8211; une s\u00e9ance longue.<\/p>\n<p>Les s\u00e9ances \u00ab\u00a0VMA\u00a0\u00bb (pr\u00e9c\u00e9d\u00e9es d&rsquo;un \u00e9chauffement de 20 minutes, closes par un footing de r\u00e9cup de 10 minutes &#8211; j&rsquo;ai d\u00e9j\u00e0 d\u00fb l&rsquo;\u00e9crire un million de fois je crois cette phrase)\u00a0 passent progressivement de s\u00e9ries de 6&#215;200\u00a0(2 avec r\u00e9cup au milieu) \u00e0 des s\u00e9ries\u00a0pouvant aller jusqu&rsquo;\u00e0 deux 4&#215;600. L&rsquo;id\u00e9e \u00e9tant d&rsquo;\u00eatre capable d&rsquo;arriver \u00e0 encha\u00eener des s\u00e9ries de runs en VMA de 2 minutes unitaires avec un temps de r\u00e9cup relativement r\u00e9duit (30s \u00e0 1 min entre les runs, 2 \u00e0 3 minutes entre les s\u00e9ries en g\u00e9n\u00e9ral).<\/p>\n<p>Les s\u00e9ances au seuil (ma\u00a0mal nomm\u00e9e VMA longue qui d\u00e9marrent \u00e9galement par &#8230; et se terminent par &#8230;)\u00a0sont les m\u00eames que celles d\u00e9crites dans mon <a href=\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-9-le-semi-en-deux-seances-par-semaine-2130.html\">pr\u00e9c\u00e9dent chapitre<\/a>\u00a0(idem pour la s\u00e9ance longue d&rsquo;ailleurs).\u00a0Elles ont toujours pour objectif de vous solliciter \u00e0 une <a href=\"\/blog\/allure-et-vitesse-la-difference-2324.html\"target=\"_top\" title=\"Allure ou vitesse\" >allure<\/a> tr\u00e8s l\u00e9g\u00e8rement sup\u00e9rieure \u00e0 celle de la comp\u00e9tition.<\/p>\n<p>La s\u00e9ance d&rsquo;endurance qui suit la s\u00e9ance VMA sera un peu plus longue (entre 45min et 1h) que la seconde (entre 30 min et 45 min) qui suit le seuil. Cette seconde s\u00e9ance n&rsquo;est pas vitallissime. Si votre chef ne vous a pas autoris\u00e9 \u00e0 sortir plus t\u00f4t, elle peut \u00eatre zapp\u00e9e, ce qui nous fait un plan \u00e0 4 s\u00e9ances et m&rsquo;\u00e9vite, accessoirement, de r\u00e9diger un chapitre sur le sujet.<\/p>\n<p>Derni\u00e8re semaine, du jus, comme dans le pr\u00e9c\u00e9dent chapitre sur 3 s\u00e9ances cool : 30 minutes d&rsquo;endurance le lundi, 6-8 minutes au seuil le mercredi (pr\u00e9c\u00e9d\u00e9e &#8230; bla bla bla), 4 ou 5 lignes droites le vendredi (pr\u00e9c\u00e9d\u00e9es &#8230; re bla bla).<\/p>\n<p>Dans le prochain chapitre, nous commencerons \u00e0 aborder THE course avec un grand M. D&rsquo;avance, je demande pardon aux cent bornards, aux ultras, au trailers &#8230; j&rsquo;ai pris, seul,\u00a0la grave d\u00e9cision de ne pas consacrer de chapitre \u00e0 leurs disciplines. Non pas que je me lasse de vous entretenir mais\u00a0\u00e0 cause\u00a0d&rsquo;un\u00a0grave manque de comp\u00e9tence dans le domaine n&rsquo;ayant pas pratiqu\u00e9 ces courses. Nul doute que des sites tels <a href=\"http:\/\/www.athlete-endurance.com\/index.php\">qu&rsquo;Athlete Endurance<\/a> ou <a href=\"http:\/\/www.conseils-courseapied.com\/\">Conseils CAP <\/a>vous donneront tous les renseignements n\u00e9cessaires \u00e0 une idoine pr\u00e9paration.<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-10-le-semi-comme-il-faut-2172.html\"><img width=\"150\" src=\"\" class=\"alignleft wp-post-image tfe\" alt=\"\" title=\"\" \/><\/a><p>Enfin un vrai plan d&rsquo;entra\u00eenement ! Cinq s\u00e9ances hebdomadaires que tout un chacun saura ais\u00e9ment planifier &#8230; <\/p>\n","protected":false},"author":21,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[250,273,229,187,148,33,243,90,9828],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plans d&#039;entra\u00eenement - Le Grand D\u00e9cryptage - Chap 10 : le semi comme il faut ...<\/title>\n<meta name=\"description\" content=\"Enfin un vrai plan d&#039;entra\u00eenement ! 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