{"id":40320,"date":"2014-08-21T20:31:11","date_gmt":"2014-08-21T19:31:11","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=40320"},"modified":"2014-08-21T20:31:11","modified_gmt":"2014-08-21T19:31:11","slug":"plan-d-entrainement-marathon-semi-marathon-ou-10-km-savoir-les-lire","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/plan-d-entrainement-marathon-semi-marathon-ou-10-km-savoir-les-lire-40320.html","title":{"rendered":"Plan d&rsquo;entrainement : marathon, semi-marathon ou 10 km savoir les lire"},"content":{"rendered":"<p><a href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/08\/plan-entrainement-lire.png\"><img loading=\"lazy\" class=\"alignleft size-thumbnail wp-image-40321\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/08\/plan-entrainement-lire-150x150.png\" alt=\"plan-entrainement-lire\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/08\/plan-entrainement-lire-150x150.png 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/08\/plan-entrainement-lire-100x100.png 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a>Vous \u00eates d\u00e9cid\u00e9, vous voulez vous am\u00e9liorer, vous allez suivre un v\u00e9ritable plan d&rsquo;<a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainement<\/a> pour votre prochain 10 km, semi-marathon ou marathon. Vous avez peut \u00eatre achet\u00e9 un magazine qui vous promet le marathon en moins de 4h, ou trouv\u00e9 sur internet un plan magique pour devenir une vrai li\u00e8vre sur 10 kilom\u00e8tres. Mais voil\u00e0 vous n&rsquo;\u00eates pas vraiment de la partie, vous n&rsquo;avez jamais suivi d&rsquo;entrainement en club et vous n&rsquo;avez pas les notions de base souvent n\u00e9cessaire pour bien comprendre comment bien utiliser ce plan.<\/p>\n<p>En pr\u00e9ambule, Il est important de noter plusieurs choses :<\/p>\n<ul>\n<li><a href=\"\/tableau-calcul-vma\/\"target=\"_top\" title=\"VMA\" >VMA<\/a> signifie vitesse maximale a\u00e9robie, c&rsquo;est une <a href=\"\/blog\/allure-et-vitesse-la-difference-2324.html\"target=\"_top\" title=\"Allure ou vitesse\" >allure<\/a> qu&rsquo;il faut d\u00e9terminer avec un <a href=\"https:\/\/www.wanarun.net\/blog\/test-vma-simple-40172.html\">test VMA<\/a>, cette valeur s&rsquo;exprime en min\/km ou en km\/h (pour comprendre <a href=\"https:\/\/www.wanarun.net\/blog\/allure-et-vitesse-la-difference-2324.html\">la diff\u00e9rence entre l&rsquo;allure et la vitesse<\/a>).<\/li>\n<li>FCM signifie fr\u00e9quence cardiaque maximale. Pour connaitre, cette valeur prenait la valeur 220 &#8211; age ou votre valeur maximale sur un sprint lors d&rsquo;un semi-marathon.<\/li>\n<li>R : vous verez souvent des R partout, il s&rsquo;agit en fait du temps de r\u00e9cup\u00e9ration<\/li>\n<li>Expression des temps : vous allez souvent voir 5&prime; ou 30&Prime;. un chiffre suivi d&rsquo;un &lsquo; signifie un temps en minutes et un chiffre suivi d&rsquo;un \u00a0\u00bb signifie un temps en secondes.<\/li>\n<\/ul>\n<h2>Le plan d&rsquo;entrainement type VMA<\/h2>\n<p>Quand vous connaissez votre VMA, il va falloir r\u00e9apprendre \u00e0 faire des pourcentages. je vous conseille de calculer plusieurs pourcentages : 70%, 75%, 80%, 85%, 90% et de noter la valeur correspondante. Avec une VMA de 16 km\/h, 80% de VMA donne 16&#215;80\/100 =&gt; 12,8 km\/h. Si vous avez une s\u00e9ance du style :<\/p>\n<p>30\u2019\u00a0 + 10 X 200m \u00e0 100% VMA, R = 100m + 5\u2019<\/p>\n<p>donne<\/p>\n<ul>\n<li>30 minutes de footing<\/li>\n<li>10 r\u00e9p\u00e9titions de 200 m\u00e8tres a 16 km\/h avec une r\u00e9cup\u00e9ration sur 100 m\u00e8tres (soit 10 x 300 m\u00e8tres au total)<\/li>\n<li>5 minutes de footing pour finir<\/li>\n<\/ul>\n<p>60\u2019 + 20\u2019 80% VMA + 10\u2019\u00a0 + 10\u2019 85% VMA + 15\u2019<\/p>\n<p>donne<\/p>\n<ul>\n<li>60 minutes de footing<\/li>\n<li>20 minutes \u00e0 12,8 km\/h<\/li>\n<li>10 minutes de footing<\/li>\n<li>10 minutes \u00e0 13,6 km\/h<\/li>\n<li>15 minutes de footing<\/li>\n<\/ul>\n<p>Apr\u00e8s un peu de pratique et un tableau avec vos diff\u00e9rentes allures, cela devient tr\u00e8s facile.<\/p>\n<h2>Le plan d&rsquo;entrainement type FCM<\/h2>\n<p>Une fois votre FCM d\u00e9termin\u00e9e, il suffit de lire les s\u00e9ances avec un tableau avec les pourcentages de FCM. Exemple, pour moi avec une FCM \u00e0 188.<\/p>\n<p>20&prime; + 2 * 10&prime; \u00e0 80-85%FCM R=3&prime;<\/p>\n<p>donne<\/p>\n<ul>\n<li>20 minutes de footing<\/li>\n<li>2 fois 10 minutes entre 150 et 160 pulsations par minute et r\u00e9cup\u00e9ration de 3 minutes<\/li>\n<\/ul>\n<p>20&prime; + 10&#215;3&rsquo;90-95% FCM R=90&prime; + 10&prime;<\/p>\n<ul>\n<li>20 minutes de footing<\/li>\n<li>10 fois 3 minutes entre 170 et 179 pulsations par minutes et une minute 30 secondes de r\u00e9cup\u00e9ration<\/li>\n<li>10 minutes de footing<\/li>\n<\/ul>\n<p>Maintenant les plans d&rsquo;entrainements n&rsquo;ont plus de secret pour vous, vous n&rsquo;avez plus aucun excuse pour ne pas vous lancer !<\/p>\n<p>.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/plan-d-entrainement-marathon-semi-marathon-ou-10-km-savoir-les-lire-40320.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/08\/plan-entrainement-lire-150x150.png\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/08\/plan-entrainement-lire-150x150.png 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2014\/08\/plan-entrainement-lire-100x100.png 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Vous \u00eates d\u00e9cid\u00e9, vous voulez vous am\u00e9liorer, vous allez suivre un v\u00e9ritable plan d&rsquo;entrainement pour votre prochain 10 km, semi-marathon ou marathon. Vous avez peut \u00eatre achet\u00e9 un magazine qui vous promet le marathon en moins de 4h, ou trouv\u00e9 sur internet un plan magique pour devenir une vrai li\u00e8vre sur 10 kilom\u00e8tres. Mais voil\u00e0 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":40321,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plan d&#039;entrainement : marathon, semi-marathon ou 10 km savoir les lire<\/title>\n<meta name=\"description\" content=\"Apprenez \u00e0 traduire un plan d\u2019entrainement. 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