{"id":40205,"date":"2014-08-14T21:17:53","date_gmt":"2014-08-14T20:17:53","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=40205"},"modified":"2014-08-14T21:18:01","modified_gmt":"2014-08-14T20:18:01","slug":"difference-fractionnes-longs-fractionnes-courts","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/difference-fractionnes-longs-fractionnes-courts-40205.html","title":{"rendered":"Diff\u00e9rences entre fractionn\u00e9s longs et fractionn\u00e9s courts"},"content":{"rendered":"

\"fractionnes-longs-courts\"<\/a>Vous avez surement entendu parler du fractionn\u00e9, si ce n’est pas le cas, je vous invite \u00e0 lire (ou relire) cet article sur les fractionn\u00e9s<\/a>. Si vous souhaitez progresser, faire du fractionn\u00e9 est l’un des passages oblig\u00e9s.<\/p>\n

Si vous regardez un plan d’entrainement<\/a>, vous verrez qu’il existe plusieurs types de s\u00e9ances c’est rarement pr\u00e9cis\u00e9 mais vous pouvez distinguer 2 types de fractionn\u00e9s<\/a> : les longs et les courts.<\/p>\n

L’id\u00e9e de base est la m\u00eame : alterner des s\u00e9quences rapides et des moments de r\u00e9cup\u00e9ration.<\/p>\n

Les fractionn\u00e9s courts<\/h2>\n

c’est la s\u00e9ance la plus classique, que beaucoup pratiquent : le 30 \/ 30, 30 secondes \u00e0 fond et 30 secondes de r\u00e9cup\u00e9ration. On d\u00e9finit un fractionn\u00e9 court car en g\u00e9n\u00e9ral, il n’y a pas besoin de se pr\u00e9occuper de la vitesse, en g\u00e9n\u00e9ral c’est au minimum la VMA<\/a> voire plus. Il faut essayer d’avoir une vitesse identique sur tous les s\u00e9quences rapides.<\/p>\n

Les fractionn\u00e9s longs<\/h2>\n

Bien que le principe soit le m\u00eame, il est un peu plus compliqu\u00e9 \u00e0 g\u00e9rer. Pour ce type de s\u00e9ance, une montre bien programm\u00e9e sera un v\u00e9ritable plus. En effet, \u00e0 la diff\u00e9rence du fractionn\u00e9 court, il sera difficile de lancer toutes vos forces dans un sprint sur 6 minutes ou sur 400m. Vous allez donc devoir contr\u00f4ler\u00a0 votre allure<\/a>, souvent en fonction de votre VMA, tout en ayant un rythme sup\u00e9rieur \u00e0 un rythme de footing.\u00a0 Vous trouverez des r\u00e9p\u00e9titions 400 m \u00e0 90% de votre VMA ou 6 minutes \u00e0 85%.\u00a0 Les premi\u00e8res s\u00e9ances sont un peu difficile, il faut g\u00e9rer la dur\u00e9e des r\u00e9p\u00e9tions et les vitesses mais vous verrez qu’\u00e0 force d’entrainement, vous trouverez assez vite le bon rythme.<\/p>\n

Quelle s\u00e9ance choisir ?<\/h2>\n

Vaut-il mieux faire du fractionn\u00e9 court ou long ? ni l’un ni l’autre mais les deux, il faut varier et utiliser ces 2 types de s\u00e9ances. Sur une semaine type avec 4 s\u00e9ances, il faudrait id\u00e9alement inclure une s\u00e9ance de fractionn\u00e9s courts et une s\u00e9ance de fractionn\u00e9s longs. Vous verrez en pratiquant les 2 s\u00e9ances que les sensations sont compl\u00e9tement diff\u00e9rentes. J’ai une pr\u00e9f\u00e9rence pour le long qui permet d’apprendre \u00e0 suivre un rythme.<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

Vous avez surement entendu parler du fractionn\u00e9, si ce n’est pas le cas, je vous invite \u00e0 lire (ou relire) cet article sur les fractionn\u00e9s. Si vous souhaitez progresser, faire du fractionn\u00e9 est l’un des passages oblig\u00e9s. Si vous regardez un plan d’entrainement, vous verrez qu’il existe plusieurs types de s\u00e9ances c’est rarement pr\u00e9cis\u00e9 mais […]<\/p>\n","protected":false},"author":1,"featured_media":40206,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[],"yoast_head":"\nDiff\u00e9rences entre fractionn\u00e9s longs et fractionn\u00e9s courts<\/title>\n<meta name=\"description\" content=\"Vous avez surement entendu parler du fractionn\u00e9, si ce n'est pas le cas, je vous invite \u00e0 lire (ou relire) cet article sur les fractionn\u00e9s. Si vous\" \/>\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\/difference-fractionnes-longs-fractionnes-courts-40205.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Diff\u00e9rences entre fractionn\u00e9s longs et fractionn\u00e9s courts\" \/>\n<meta property=\"og:description\" content=\"Vous avez surement entendu parler du fractionn\u00e9, si ce n'est pas le cas, je vous invite \u00e0 lire (ou relire) cet article sur les fractionn\u00e9s. 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