{"id":73253,"date":"2025-01-17T08:53:42","date_gmt":"2025-01-17T07:53:42","guid":{"rendered":"https:\/\/www.wanarun.net\/blog\/?p=73253"},"modified":"2025-01-17T08:53:44","modified_gmt":"2025-01-17T07:53:44","slug":"allures-entrainement","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/allures-entrainement-73253.html","title":{"rendered":"Les allures d&rsquo;entra\u00eenement en course \u00e0 pied"},"content":{"rendered":"\n<p>Lorsqu&rsquo;on d\u00e9cide de progresser en course \u00e0 pied, on r\u00e9alise rapidement qu&rsquo;il ne s&rsquo;agit pas seulement de courir \u00e0 la m\u00eame vitesse \u00e0 chaque sortie. Pour am\u00e9liorer ses performances, pr\u00e9venir les blessures et varier les plaisirs, les <a href=\"\/blog\/allure-et-vitesse-la-difference-2324.html\"target=\"_top\" title=\"Allure ou vitesse\" >allures<\/a> d&rsquo;entra\u00eenement jouent un r\u00f4le essentiel. Voici un tour d\u2019horizon des principales allures \u00e0 int\u00e9grer dans votre plan d\u2019entra\u00eenement.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2025\/01\/allure-entrainement.jpg\"><img loading=\"lazy\" width=\"1024\" height=\"682\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2025\/01\/allure-entrainement-1024x682.jpg\" alt=\"allure entrainement\" class=\"wp-image-73254\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2025\/01\/allure-entrainement-1024x682.jpg 1024w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2025\/01\/allure-entrainement-300x200.jpg 300w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2025\/01\/allure-entrainement-768x512.jpg 768w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2025\/01\/allure-entrainement-1536x1024.jpg 1536w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2025\/01\/allure-entrainement-150x100.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2025\/01\/allure-entrainement-620x413.jpg 620w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2025\/01\/allure-entrainement.jpg 2000w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2>Allure de r\u00e9cup\u00e9ration<\/h2>\n\n\n\n<p>C\u2019est la plus lente et la plus facile. Elle se situe g\u00e9n\u00e9ralement entre 60 % et 70 % de votre Fr\u00e9quence Cardiaque Maximale (FCM). L&rsquo;objectif de cette allure est simple : permettre au corps de r\u00e9cup\u00e9rer apr\u00e8s des efforts intenses tout en restant actif.<\/p>\n\n\n\n<p>Quand l&rsquo;utiliser ?<\/p>\n\n\n\n<ul><li>Apr\u00e8s une s\u00e9ance difficile.<\/li><li>Lors des joggings de d\u00e9tente entre deux jours d&rsquo;entra\u00eenement exigeants.<\/li><\/ul>\n\n\n\n<p>Comment savoir si vous \u00eates \u00e0 la bonne allure ? Vous devez pouvoir discuter sans essoufflement.<\/p>\n\n\n\n<h2>A<strong>llure d\u2019endurance fondamentale<\/strong><\/h2>\n\n\n\n<p>L&rsquo;endurance fondamentale correspond \u00e0 70-75 % de votre FCM. Elle constitue la base de l\u2019entra\u00eenement de tout coureur, m\u00eame les professionnels. Cette allure permet de d\u00e9velopper votre capacit\u00e9 \u00e9nerg\u00e9tique et de renforcer le syst\u00e8me cardiovasculaire.<\/p>\n\n\n\n<p>Pourquoi est-elle importante ?<\/p>\n\n\n\n<ul><li>Elle augmente votre r\u00e9sistance \u00e0 l\u2019effort.<\/li><li>Elle am\u00e9liore votre efficacit\u00e9 en consommant moins d\u2019\u00e9nergie pour une m\u00eame distance.<\/li><\/ul>\n\n\n\n<p>Astuce : Si vous d\u00e9butez, concentrez-vous principalement sur cette allure.<\/p>\n\n\n\n<h2>Allure marathon ou sp\u00e9cifique<\/h2>\n\n\n\n<p>Comme son nom l\u2019indique, cette allure est proche de la vitesse \u00e0 laquelle vous souhaitez courir un marathon. Elle se situe \u00e0 environ 75-85 % de votre FCM.<\/p>\n\n\n\n<p>Pourquoi s\u2019entra\u00eener \u00e0 cette allure ?<\/p>\n\n\n\n<ul><li>Pour habituer votre corps et votre esprit \u00e0 soutenir un effort prolong\u00e9.<\/li><li>Pour optimiser l\u2019utilisation des r\u00e9serves \u00e9nerg\u00e9tiques.<\/li><\/ul>\n\n\n\n<p>Quand l&rsquo;utiliser ? Lors de s\u00e9ances longues ou <a href=\"\/blog\/je-fractionne-tu-fractionnes-seance-de-fractionnes-324.html\"target=\"_top\" title=\"fractionn\u00e9\" >fractionn\u00e9<\/a>es pour simuler les conditions d\u2019une course.<\/p>\n\n\n\n<h2>Allure seuil ou seuil ana\u00e9robie<\/h2>\n\n\n\n<p>Situ\u00e9e autour de 85-90 % de votre FCM, l\u2019allure seuil correspond \u00e0 la vitesse maximale que vous pouvez tenir pendant environ une heure. Elle joue un r\u00f4le crucial dans l\u2019am\u00e9lioration de votre performance.<\/p>\n\n\n\n<p>Ses avantages :<\/p>\n\n\n\n<ul><li>Am\u00e9liorer votre capacit\u00e9 \u00e0 tol\u00e9rer et \u00e9liminer l\u2019acide lactique.<\/li><li>Repousser votre limite d\u2019essoufflement.<\/li><\/ul>\n\n\n\n<p>Exemple de s\u00e9ance : 2 \u00e0 3 x 10 minutes \u00e0 allure seuil avec 2-3 minutes de r\u00e9cup\u00e9ration active entre chaque s\u00e9rie.<\/p>\n\n\n\n<h2>Allure VMA<\/h2>\n\n\n\n<p>C\u2019est l\u2019allure \u00e0 laquelle votre corps consomme le maximum d\u2019oxyg\u00e8ne. Elle se situe entre 90 % et 100 % de votre FCM et correspond \u00e0 une vitesse que vous pouvez tenir pendant 4 \u00e0 8 minutes.<\/p>\n\n\n\n<p>Pourquoi travailler cette allure ?<\/p>\n\n\n\n<ul><li>Augmenter votre VO2 max, soit votre capacit\u00e9 \u00e0 utiliser l\u2019oxyg\u00e8ne.<\/li><li>D\u00e9velopper votre puissance a\u00e9robie.<\/li><\/ul>\n\n\n\n<p>Exemple de s\u00e9ance : 10 x 400 m \u00e0 <a href=\"\/tableau-calcul-vma\/\"target=\"_top\" title=\"VMA\" >VMA<\/a> avec 1 minute de r\u00e9cup\u00e9ration entre chaque.<\/p>\n\n\n\n<h2>Allure sprint ou ana\u00e9robie<\/h2>\n\n\n\n<p>Cette allure est extr\u00eamement intense et ne peut \u00eatre maintenue que sur quelques dizaines de secondes. Elle sollicite principalement le syst\u00e8me ana\u00e9robie, o\u00f9 l\u2019\u00e9nergie est produite sans oxyg\u00e8ne.<\/p>\n\n\n\n<p>Objectifs :<\/p>\n\n\n\n<ul><li>D\u00e9velopper votre puissance musculaire.<\/li><li>Am\u00e9liorer votre coordination et votre foul\u00e9e.<\/li><\/ul>\n\n\n\n<p><strong>Exemple :<\/strong> 8 x 20 secondes de sprint maximal avec 1 minute 30 de repos complet.<\/p>\n\n\n\n<h2>Comment int\u00e9grer les allures dans votre planning ?<\/h2>\n\n\n\n<ol><li>Personnalisez votre programme : Adaptez les proportions d&rsquo;allures \u00e0 vos objectifs (5 km, marathon, trail) et \u00e0 votre niveau.<\/li><li>Variez les plaisirs : Alternez entre sorties lentes, s\u00e9ances rapides et sorties longues pour progresser sans vous lasser.<\/li><li>Respectez les r\u00e9cup\u00e9rations : Les phases lentes sont aussi importantes que les phases rapides pour \u00e9viter les blessures.<\/li><\/ol>\n\n\n\n<p>En comprenant et en pratiquant les diff\u00e9rentes allures d&rsquo;entra\u00eenement, vous optimiserez vos performances tout en pr\u00e9servant votre plaisir de courir. Alors, pr\u00eats \u00e0 diversifier vos sorties et \u00e0 vous lancer de nouveaux d\u00e9fis ?<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/allures-entrainement-73253.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2025\/01\/allure-entrainement-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2025\/01\/allure-entrainement-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2025\/01\/allure-entrainement-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Lorsqu&rsquo;on d\u00e9cide de progresser en course \u00e0 pied, on r\u00e9alise rapidement qu&rsquo;il ne s&rsquo;agit pas seulement de courir \u00e0 la m\u00eame vitesse \u00e0 chaque sortie. Pour am\u00e9liorer ses performances, pr\u00e9venir les blessures et varier les plaisirs, les allures d&rsquo;entra\u00eenement jouent un r\u00f4le essentiel. Voici un tour d\u2019horizon des principales allures \u00e0 int\u00e9grer dans votre plan [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73254,"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>Les allures d&#039;entra\u00eenement en course \u00e0 pied<\/title>\n<meta name=\"description\" content=\"Lorsqu&#039;on d\u00e9cide de progresser en course \u00e0 pied, on r\u00e9alise rapidement qu&#039;il ne s&#039;agit pas seulement de courir \u00e0 la m\u00eame vitesse \u00e0 chaque sortie. 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