{"id":47961,"date":"2015-12-30T22:08:02","date_gmt":"2015-12-30T21:08:02","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=47961"},"modified":"2015-12-30T22:08:02","modified_gmt":"2015-12-30T21:08:02","slug":"fractionnes-faire-difference","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/fractionnes-faire-difference-47961.html","title":{"rendered":"Fractionn\u00e9s : faire la diff\u00e9rence"},"content":{"rendered":"

On me demande souvent comment peut-on progresser ? comment gagner en vitesse ? et pourtant la r\u00e9ponse est toujours la m\u00eame. Il n’y a pas de secret avec le sport, il faut une partie de g\u00e9n\u00e9tique mais surtout beaucoup d’entrainement<\/a>. On ne peut pas passer sous les 3 heures au marathon sans entrainement. C’est une \u00e9quation simple : entrainement r\u00e9gulier = progr\u00e8s.<\/p>\n

Mais le plus dur est surtout de ne pas passer dans le sur-entrainement car dans ce cas vous risquez les blessures \u00e0 r\u00e9p\u00e9titions et une fatigue trop importante. Trop d’entrainement peut alors devenir n\u00e9gatif et \u00eatre contre productif.<\/p>\n

La s\u00e9ance de fractionn\u00e9s<\/a> est une s\u00e9ance de r\u00e9f\u00e9rence qui consiste en des acc\u00e9l\u00e9rations plus ou moins longues.<\/p>\n

Voici un exemple concret avec la courbe de vitesse que donne une s\u00e9ance compl\u00e8te 20 minutes et 2 fois ( 8 fois 30 secondes rapides et 30 secondes lentes) avec 3 minutes de r\u00e9cup\u00e9ration entre les 2 s\u00e9quences et ensuite un retour au calme tranquille.<\/p>\n

\"fractionnes-faire-difference\"<\/a><\/p>\n

C’est une s\u00e9ance violente si elle est bien effectu\u00e9e, vous devez sentir que vous avez pousser votre corps \u00e0 ses limites. Sur ce type de s\u00e9ance, je vous invite \u00e9galement \u00e0 soigner votre foul\u00e9e<\/a>.<\/p>\n

Une s\u00e9ance de fractionn\u00e9s courts est plus facile \u00e0 g\u00e9rer car il faut essayer d’atteindre votre vitesse maximale sur des temps tr\u00e8s courts. A l’inverse sur le fractionn\u00e9 long, vous devez encadrer votre allure<\/a> dans une fourchette.<\/p>\n

Si vous avez d\u00e9but\u00e9 il y a peu de temps et que vous commencez \u00e0 \u00eatre \u00e0 l’aise lors de vos sorties et que vous souhaitez progresser en vitesse : le fractionn\u00e9 au moins une fois par semaine est un passage oblig\u00e9.<\/p>\n

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

On me demande souvent comment peut-on progresser ? comment gagner en vitesse ? et pourtant la r\u00e9ponse est toujours la m\u00eame. Il n’y a pas de secret avec le sport, il faut une partie de g\u00e9n\u00e9tique mais surtout beaucoup d’entrainement. On ne peut pas passer sous les 3 heures au marathon sans entrainement. C’est une […]<\/p>\n","protected":false},"author":1,"featured_media":47965,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[],"yoast_head":"\nFractionn\u00e9s : faire la diff\u00e9rence<\/title>\n<meta name=\"description\" content=\"On me demande souvent comment peut-on progresser ? comment gagner en vitesse ? et pourtant la r\u00e9ponse est toujours la m\u00eame. Il n'y a pas de secret avec le\" \/>\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\/fractionnes-faire-difference-47961.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fractionn\u00e9s : faire la diff\u00e9rence\" \/>\n<meta property=\"og:description\" content=\"On me demande souvent comment peut-on progresser ? comment gagner en vitesse ? et pourtant la r\u00e9ponse est toujours la m\u00eame. 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