{"id":8651,"date":"2010-11-15T05:00:49","date_gmt":"2010-11-15T04:00:49","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=8651"},"modified":"2024-02-19T16:36:28","modified_gmt":"2024-02-19T15:36:28","slug":"les-bases-de-l-entrainement-de-course-a-pied","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/les-bases-de-l-entrainement-de-course-a-pied-8651.html","title":{"rendered":"Les Bases de l entrainement de Course \u00e0 pied"},"content":{"rendered":"<p>Je me permets de partager avec vous les conseils d\u2019un coureur \u00e9m\u00e9rite de ma r\u00e9gion Didier qui me voyant tourner \u00e0 vive <a href=\"\/blog\/allure-et-vitesse-la-difference-2324.html\"target=\"_top\" title=\"Allure ou vitesse\" >allure<\/a> sur le stade et enchainer les s\u00e9ries m\u2019a fait un m\u00e9mo r\u00e9capitulatif sur les bases de l\u2019<a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainement<\/a>. Merci \u00e0 lui et je suis sure que ce rappel simplet peut etre profitable \u00e0 un grand nombre d\u2019entre nous.<\/p>\n<p>Entra\u00eener son organisme \u00e0 course \u00e0 pied, <strong>c\u2019est trouver le<\/strong> <strong>juste \u00e9quilibre entre le trop et le trop peu<\/strong>, entre une sollicitation abusive et une pratique dilettante afin d\u2019optimiser le potentiel de son organisme et lui permettre de donner sa pleine mesure \u00e0 une date donn\u00e9e et pour un objectif choisi et fix\u00e9 \u00e0 l\u2019avance.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">Ceci \u00e9tant dit, comment on fait\u00a0? Comment \u00e7\u00e0 marche\u00a0?<\/span><\/strong><\/p>\n<p><strong>Il faut \u00e9videmment savoir\u00a0:<\/strong><\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 d\u2019o\u00f9 l\u2019on part (quel est son \u00e9tat de forme du moment)<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 o\u00f9 on veut arriver (c\u2019est \u00e0 dire se fixer un objectif raisonnable)<\/p>\n<p><strong>Il y a 2 fa\u00e7ons de savoir o\u00f9 on en est\u00a0:<\/strong><\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 le test de terrain<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 les temps r\u00e9alis\u00e9s sur des courses pass\u00e9es (pas trop pass\u00e9es quand m\u00eame, sinon cela n\u2019a plus de sens)<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>De tout cela, il faut retenir surtout qu\u2019on ne peut suivre un plan que si il comporte des allures <strong>r\u00e9alistes<\/strong> et avoir un objectif en rapport avec son <strong>potentiel<\/strong> en sachant que le r\u00e9sultat peut-\u00eatre au del\u00e0 de toute esp\u00e9rance\u2026ou en de\u00e7a car le potentiel est une chose mais l\u2019exploiter judicieusement en est une autre\u00a0!<\/p>\n<p>A ce stade, il semble important de clarifier ces notions d\u2019allure <strong><a href=\"\/tableau-calcul-vma\/\"target=\"_top\" title=\"VMA\" >VMA<\/a><\/strong>, <strong>seuil<\/strong> <strong>dynamique<\/strong>, <strong>seuil<\/strong>, <strong>endurance<\/strong> et <strong>r\u00e9g\u00e9n\u00e9ration<\/strong>.<\/p>\n<p>Quand on cours, l\u2019 organisme consomme de l\u2019oxyg\u00e8ne. Ainsi, on commence en trottinant puis on acc\u00e9l\u00e8re, on acc\u00e9l\u00e8re\u2026mais il arrive un moment o\u00f9 il y a une limite. O\u00f9 on ne peut pas aller plus vite\u2026et surtout plus pendant tr\u00e8s longtemps\u00a0! Cette capacit\u00e9 l\u00e0 porte un nom et elle se quantifie\u00a0: il s\u2019agit de ta <strong>V02 MAX<\/strong>.<\/p>\n<p>Autrement dit, c\u2019est le volume maximal d\u2019oxyg\u00e8ne (ou le d\u00e9bit maximal d\u2019oxyg\u00e8ne) que ton organisme est capable de consommer au cours de l\u2019effort. Et le VO2 MAX se mesure en litre\/minute (normal puisqu\u2019il s\u2019agit d\u2019un volume)<\/p>\n<p>Heureusement, on peut aussi exprimer cela en kilom\u00e8tre\/heure (c\u2019est \u00e0 dire en vitesse)\u00a0: \u00e7a s\u2019appelle alors la <strong>VMA<\/strong> (pour Vitesse Maximale A\u00e9robie).<\/p>\n<p>Donc, avoir une VMA de <strong>14km\/h par exemple<\/strong>, cela veut dire concr\u00e8tement que tu es (actuellement) capable de soutenir une allure de course de 14km\/h. Oh\u2026pas bien longtemps\u00a0! Environ 6 minutes th\u00e9oriquement.<\/p>\n<p>Mais l\u2019int\u00e9ressant de l\u2019histoire, c\u2019est que l\u2019on peut d\u00e9terminer de mani\u00e8re fiable les allures \u00e0 respecter pour maintenir et m\u00eame am\u00e9liorer (selon l\u2019\u00e2ge et l\u2019anciennet\u00e9 de la pratique) cette VMA dont d\u00e9pendes les performances qu\u2019un coureur \u00e0 pied est capable de r\u00e9aliser sur toutes les distances<\/p>\n<p><strong><span style=\"text-decoration: underline;\">\u00a0<\/span><\/strong><\/p>\n<p><strong><span style=\"text-decoration: underline;\">Voici les allures \u00e0 respecter lors de s\u00e9ances type VMA\u00a0:<\/span><\/strong><\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 les <strong>200 m\u00e8tres<\/strong> \u00e0 soit \u00e0 100% de VMA<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 les <strong>400 m\u00e8tres<\/strong> a 95% de VMA<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 les <strong>800 m\u00e8tres<\/strong> \u00a0a 90% de VMA<\/p>\n<p><strong><span style=\"text-decoration: underline;\">\u2026et les autres allures\u00a0:<\/span><\/strong><\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <strong>allure seuil<\/strong>\u00a0:\u00a0 85 \u00e0 87% de la VMA, soit allure de course sur 10 km<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <strong>allure seuil dynamique<\/strong>\u00a0: 90% de la VMA<\/p>\n<p>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <strong>allure endurance<\/strong>\u00a0: environ 65 \u00e0 75% de la VMA<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong><span style=\"text-decoration: underline;\">Et le 30\u2019\u2019- 30\u2019\u2019\u00a0? <\/span><\/strong><\/p>\n<p>Voil\u00e0 un type de s\u00e9ance tr\u00e8s int\u00e9ressant physiologiquement. En effet, il permet une mixit\u00e9 \u00ab\u00a0intensit\u00e9 \u2013 volume\u00a0\u00bb qui se r\u00e9v\u00e8le tr\u00e8s profitable et l\u2019organisation de ces s\u00e9ances est facile (pas besoin de parcours mesur\u00e9s\u2026bon, faut une montre quand m\u00eame\u00a0!) Et si on a pas de montre\u00a0? On courre quand m\u00eame\u2026\u00e7a s\u00a0\u2018appelle du \u00ab\u00a0fartlek\u00a0\u00bb\u00a0(jeu de variation d\u2019allures sur des distances al\u00e9atoires)<\/p>\n<p>\u2026sans oublier une allure <strong>TRES IMPORTANTE<\/strong>\u00a0: <strong>la r\u00e9g\u00e9n\u00e9ration<\/strong> qui est un footing lent et permet l\u2019indispensable assimilation des s\u00e9ances dures. (30 mn environ avec des \u00e9tirements passifs de base)<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/les-bases-de-l-entrainement-de-course-a-pied-8651.html\"><img width=\"150\" src=\"\" class=\"alignleft wp-post-image tfe\" alt=\"\" title=\"\" \/><\/a><p>Je me permets de partager avec vous les conseils d\u2019un coureur \u00e9m\u00e9rite de ma r\u00e9gion Didier qui me voyant tourner \u00e0 vive allure sur le stade et enchainer les s\u00e9ries m\u2019a fait un m\u00e9mo r\u00e9capitulatif sur les bases de l\u2019entrainement. Merci \u00e0 lui et je suis sure que ce rappel simplet peut etre profitable \u00e0 [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":0,"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 Bases de l entrainement de Course \u00e0 pied<\/title>\n<meta name=\"description\" content=\"Je me permets de partager avec vous les conseils d\u2019un coureur \u00e9m\u00e9rite de ma r\u00e9gion Didier qui me voyant tourner \u00e0 vive allure sur le stade et enchainer\" \/>\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\/les-bases-de-l-entrainement-de-course-a-pied-8651.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta 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