{"id":4486,"date":"2010-03-15T05:00:23","date_gmt":"2010-03-15T04:00:23","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=4486"},"modified":"2018-10-15T05:21:13","modified_gmt":"2018-10-15T04:21:13","slug":"entrainement-a-la-kenyanne","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/entrainement-a-la-kenyanne-4486.html","title":{"rendered":"Entra\u00eenement \u00e0 la Kenyanne"},"content":{"rendered":"<p>J&rsquo;ai eu r\u00e9cemment la chance d&rsquo;avoir un long \u00e9change avec<strong> Isaac Kosgei<\/strong>, coureur Kenyan (1h03 au semi) \u00e9voluant \u00e0 la fois dans son pays et en Europe dans un club Autrichien <a href=\"http:\/\/www.run2gether.com\">(www.run2gether.com)<\/a> dont je vous pr\u00e9senterai la philosophie, assez int\u00e9ressante, dans un autre article. Je voulais savoir comment s&rsquo;entra\u00eenait un coureur Kenyan. Alors voil\u00e0 :<\/p>\n<p><a href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2010\/03\/kenya.jpg\"><img loading=\"lazy\" class=\"alignleft size-thumbnail wp-image-4487\" title=\"kenya\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2010\/03\/kenya-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" \/><\/a>Lundi : une petite heure et demi \u00e0 se tirer la bourre \u00e0 fond avec ses camarades d&rsquo;entra\u00eenement.<\/p>\n<p>Mardi : vitesse. Travail variable en fonction de l&rsquo;objectif course \u00e0 venir. Lors d&rsquo;une pr\u00e9pa semi, l&rsquo;accent est mis sur le fractionn\u00e9 long. Une s\u00e9ance type : 4x1200m + 3x1600m+2x1000m. Lors d&rsquo;une pr\u00e9pa cross court, l&rsquo;accent est mis sur la <a href=\"\/tableau-calcul-vma\/\"target=\"_top\" title=\"VMA\" >VMA<\/a>. Une s\u00e9ance type : 3x600m+17x400m.<\/p>\n<p>Mercredi : 1h30 cool \u00e0 &#8230; 85% VMA.<\/p>\n<p>Jeudi : vitesse (voir mardi) ou, quand la course est proche, des diagonales ou des s\u00e9ries de 2 min VMA \/ 1 min r\u00e9cup.<\/p>\n<p>Vendredi : des s\u00e9ries de 45 minutes.<\/p>\n<p>Samedi : travail en c\u00f4te. Ou des s\u00e9ries de 15x300m.<\/p>\n<p>Dimanche : repos ou course.<\/p>\n<p>Les marathoniens du groupe suivent le m\u00eame entra\u00eenement sauf le lundi, o\u00f9 ils allongent la s\u00e9ance, et le samedi o\u00f9 ils font une sortie longue.<\/p>\n<p>Alors, on s&rsquo;y met ?<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/entrainement-a-la-kenyanne-4486.html\"><img width=\"150\" src=\"\" class=\"alignleft wp-post-image tfe\" alt=\"\" title=\"\" \/><\/a><p>J&rsquo;ai eu r\u00e9cemment la chance d&rsquo;avoir un long \u00e9change avec Isaac Kosgei, coureur Kenyan (1h03 au semi) \u00e9voluant \u00e0 la fois dans son pays et en Europe dans un club Autrichien (www.run2gether.com) dont je vous pr\u00e9senterai la philosophie, assez int\u00e9ressante, dans un autre article. Je voulais savoir comment s&rsquo;entra\u00eenait un coureur Kenyan. Alors voil\u00e0 : [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[7,16],"tags":[229,558,86,477,133,559,90],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Entra\u00eenement \u00e0 la Kenyanne<\/title>\n<meta name=\"description\" content=\"J&#039;ai eu r\u00e9cemment la chance d&#039;avoir un long \u00e9change avec Isaac Kosgei, coureur Kenyan (1h03 au semi) \u00e9voluant \u00e0 la fois dans son pays et en Europe dans un\" \/>\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\/entrainement-a-la-kenyanne-4486.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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