{"id":363,"date":"2019-11-04T17:22:15","date_gmt":"2019-11-04T16:22:15","guid":{"rendered":"https:\/\/www.matosboucan.com\/?page_id=363"},"modified":"2020-01-17T13:04:44","modified_gmt":"2020-01-17T12:04:44","slug":"plan-de-preparation-3h","status":"publish","type":"page","link":"https:\/\/www.matosboucan.com\/index.php\/plan-de-preparation-3h\/","title":{"rendered":"Plan de pr\u00e9paration"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><a href=\"https:\/\/www.matosboucan.com\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2018\/11\/MATOSBOUCAN-transparent.png\" alt=\"\" class=\"wp-image-21\" width=\"200\" height=\"200\" srcset=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2018\/11\/MATOSBOUCAN-transparent.png 500w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2018\/11\/MATOSBOUCAN-transparent-300x300.png 300w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2018\/11\/MATOSBOUCAN-transparent-100x100.png 100w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2018\/11\/MATOSBOUCAN-transparent-150x150.png 150w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2018\/11\/MATOSBOUCAN-transparent-270x270.png 270w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2018\/11\/MATOSBOUCAN-transparent-400x400.png 400w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\">Je me suis bas\u00e9 sur la m\u00e9thode &#8220;Hanson&#8217;s marathon method&#8221;, je l&#8221;ai adapt\u00e9e au temps d\u00e9sir\u00e9, 3 heures, et au parcours que j&#8217;utilise r\u00e9guli\u00e8rement.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>En vert<\/strong> : Easy run entre 04:47 et 05:11 d&#8217;allure<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>En rouge<\/strong> : Speed work sur piste<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>En noir<\/strong> : Tempo, \u00e9chauffement \u00e0 05:30 et suivi de l&#8217;allure marathon de 04:14<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>En bleu<\/strong> les sorties longues entre 04:40 et 04:47<\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><a href=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/preparation-marathon-3H-.pdf\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256.png\" alt=\"\" class=\"wp-image-375\" width=\"87\" height=\"87\" srcset=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256.png 256w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256-100x100.png 100w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256-150x150.png 150w\" sizes=\"(max-width: 87px) 100vw, 87px\" \/><\/a><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/preparation-marathon-3H-.pdf\"><img loading=\"lazy\" decoding=\"async\" width=\"697\" height=\"1024\" src=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/praparation-marathon3H-697x1024.jpg\" alt=\"\" class=\"wp-image-364\" srcset=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/praparation-marathon3H-697x1024.jpg 697w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/praparation-marathon3H-600x882.jpg 600w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/praparation-marathon3H-204x300.jpg 204w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/praparation-marathon3H-768x1129.jpg 768w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/praparation-marathon3H-272x400.jpg 272w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/praparation-marathon3H-770x1132.jpg 770w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/praparation-marathon3H.jpg 800w\" sizes=\"(max-width: 697px) 100vw, 697px\" \/><\/a><\/figure><\/div>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\">Plans de pr\u00e9paration en 10 semaines<\/h2>\n\n\n\n<p class=\"has-text-align-center\"><strong>Marathon en 3H<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2020\/01\/Plan-Marathon-3H-10-semaines.001-scaled.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256.png\" alt=\"\" class=\"wp-image-375\" width=\"65\" height=\"65\" srcset=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256.png 256w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256-100x100.png 100w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256-150x150.png 150w\" sizes=\"(max-width: 65px) 100vw, 65px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Marathon en 3H15<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2020\/01\/Plan-Marathon-3H15-10-semaines.001.jpeg.001-scaled.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256.png\" alt=\"\" class=\"wp-image-375\" width=\"65\" height=\"65\" srcset=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256.png 256w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256-100x100.png 100w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256-150x150.png 150w\" sizes=\"(max-width: 65px) 100vw, 65px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Marathon en 3H30<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2020\/01\/Plan-Marathon-3H30-10-semaines.001.jpeg.001.jpeg.001-scaled.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256.png\" alt=\"\" class=\"wp-image-375\" width=\"65\" height=\"65\" srcset=\"https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256.png 256w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256-100x100.png 100w, https:\/\/www.matosboucan.com\/wp-content\/uploads\/2019\/11\/256x256-150x150.png 150w\" sizes=\"(max-width: 65px) 100vw, 65px\" \/><\/a><\/figure><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Je me suis bas\u00e9 sur la m\u00e9thode &#8220;Hanson&#8217;s marathon method&#8221;, je l&#8221;ai adapt\u00e9e au temps d\u00e9sir\u00e9, 3 heures, et au parcours que j&#8217;utilise r\u00e9guli\u00e8rement. En vert : Easy run entre 04:47 et 05:11 d&#8217;allure En rouge : Speed work sur piste En noir : Tempo, \u00e9chauffement \u00e0 05:30 et suivi de l&#8217;allure marathon de 04:14 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_mi_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"jetpack_post_was_ever_published":false,"footnotes":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plan de pr\u00e9paration - MatosBoucan<\/title>\n<meta name=\"description\" content=\"Mon plan de pr\u00e9paration pour faire le marathon boston 2020 en 3H\" class=\"yoast-seo-meta-tag\" \/>\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.matosboucan.com\/index.php\/plan-de-preparation-3h\/\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:type\" content=\"article\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:title\" content=\"Plan de pr\u00e9paration - 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