{"id":2228,"date":"2009-07-09T00:19:05","date_gmt":"2009-07-08T22:19:05","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=2228"},"modified":"2009-07-06T18:56:37","modified_gmt":"2009-07-06T16:56:37","slug":"plans-dentrainement-le-grand-decryptage-chap-12-le-marathon-en-12-semaines","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-12-le-marathon-en-12-semaines-2228.html","title":{"rendered":"Plans d’entra\u00eenement – Le Grand D\u00e9cryptage – Chap 12 le Marathon en 12 semaines"},"content":{"rendered":"

\"\"Alors figurez-vous que je suis bien ennuy\u00e9. J’avais, en effet, pass\u00e9 de nombreuses heures \u00e0 relire les X plans marathons des revues de running qui tra\u00eenaient chez moi et je m’appr\u00eatais \u00e0 vous ass\u00e9ner une\u00a0synth\u00e8se ferme et d\u00e9finitive du style \u00ab\u00a0il n’y a qu’une seule fa\u00e7on de pr\u00e9parer le marathon et c’est celle-l\u00e0\u00a0\u00bb lorsque j’ai re\u00e7u le premier num\u00e9ro de mon abonnement \u00e0 Zatopek<\/a>\u00a0(la revue pas le coureur).<\/p>\n

Le rapport ? Les cahiers Volodalen <\/a>ins\u00e9r\u00e9s au\u00a0milieu de la revue et plus particuli\u00e8rement un article intitul\u00e9 \u00ab\u00a0Pr\u00e9paration Marathon : Dur\u00e9e ou Vitesse ?\u00a0\u00bb causes d’un double doute. Vous ne connaissez pas Laurent ? Moi, non plus mais Volodalen a compar\u00e9 ses plans d’entra\u00eenement sur 3 marathons : un plan vitesse – gros travail au seuil et \u00e0 la VMA<\/a> – pour Paris 2006, un plan dur\u00e9e – quasiment que de l’endurance – pour Berlin 2007 et un plan mixte pour Florence 2008 sans pouvoir conclure de mani\u00e8re ferme \u00e0 la meilleure pr\u00e9paration. C’est le premier doute dont je parlais. Le second : Volodalen a compar\u00e9 3 coureurs aux VMA radicalement diff\u00e9rentes (20, 18.5 et 17 km\/k) pour des temps au marathon similaires, ce qui tend \u00e0 prouver que travail en vitesse et travail en dur\u00e9e peuvent avoir globalement le m\u00eame r\u00e9sultat sur 42 km.<\/p>\n

On en conclut donc que chaque coureur est diff\u00e9rent de ses cong\u00e9n\u00e8res et que toute pr\u00e9paration se doit d’\u00eatre adapt\u00e9e et non g\u00e9n\u00e9rique. L’id\u00e9al \u00e9tant, bien \u00e9videmment, d’\u00eatre coach\u00e9 en club. Pour ceux qui estimeraient, \u00e0 juste titre, que, jusque l\u00e0,\u00a0je ne me suis pas foul\u00e9, voici quand m\u00eame\u00a0quatre grandes lignes \u00e0 retenir des plans marathons :<\/p>\n

La r\u00e8gle du 60-30-10 : 60% du temps d’entra\u00eenement en endurance (75% FCM), 30% du temps entre l’endurance et le seuil (VMA longue) – incluant cette allure<\/a> que mon coach qualifie\u00a0de vitesse\u00a0\u00ab\u00a0mauvais 10km\u00a0\u00bb – et 10% du temps en r\u00e9cup\u00e9ration.<\/p>\n

Une pr\u00e9paration r\u00e9partie sur\u00a04 entra\u00eenements hebdomadaires minimum, 5 conseill\u00e9s. Lundi : 45 minutes d’endurance syst\u00e9matiques pour dig\u00e9rer la s\u00e9ance longue du dimanche. Mercredi, VMA longue, des s\u00e9ries de 10×600 puis 10×800. Jeudi, endurance entre 1h et 1h15. Samedi, la s\u00e9ance d’allure marathon, celle o\u00f9 apr\u00e8s un footing de 45 minutes tranquille, on essaie de tenir sur des dur\u00e9es de 2×10 min au d\u00e9but puis 20 min \u00e0 la vitesse pr\u00e9vue le jour J. Dimanche, la sortie longue qui d\u00e9butera \u00e0 1h30 pour s’achever \u00e0 2h30 (pour un temps escompt\u00e9 de 3h45). Cela nous fait d\u00e9j\u00e0 un beau programme non ?<\/p>\n

La s\u00e9ance la plus longue est g\u00e9n\u00e9ralement plac\u00e9e au plus tard deux semaines avant l’\u00e9preuve. La derni\u00e8re semaine est consacr\u00e9e \u00e0 la r\u00e9cup\u00e9ration avec des petits footings et un ou deux 400m \u00e0 allure marathon le mercredi.<\/p>\n

Et \u00e9videmment, il est recommand\u00e9 de disputer un semi-marathon officiel un mois avant le marathon mais sans forcer en imagineant qu’il reste encore des km apr\u00e8s la ligne d’arriv\u00e9e. Le bon sens populaire du milieu runnistique pr\u00e9tend que le temps au marathon sera le double de celui du semi auquel on ajoutera un quart d’heure.<\/p>\n

Voil\u00e0, ainsi s’ach\u00e8ve cette s\u00e9rie d’articles sur les plans d’entra\u00eenement. Remerciements \u00e0 … ceux qui ont eu le courage de lire ma prose voire m\u00eame de la commenter.<\/p>\n

Mes sources : de nombreux num\u00e9ros de Jogging International et de Runners’World, un exemplaire de Zatopek Magazine et les excellents sites Athlete-Endurance <\/a>et Conseils CAP<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

O\u00f9 Zatopek – la revue pas le coureur – s\u00e8me le doute dans l’esprit de l’auteur. <\/p>\n","protected":false},"author":21,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[204,29,187,243,90],"yoast_head":"\nPlans d'entra\u00eenement - Le Grand D\u00e9cryptage - Chap 12 le Marathon en 12 semaines<\/title>\n<meta name=\"description\" content=\"O\u00f9 Zatopek - la revue pas le coureur - s\u00e8me le doute dans l'esprit de l'auteur.\" \/>\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-12-le-marathon-en-12-semaines-2228.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 - 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