{"id":2648,"date":"2023-04-22T13:04:52","date_gmt":"2023-04-22T11:04:52","guid":{"rendered":"https:\/\/www.matosboucan.com\/?p=2648"},"modified":"2023-04-22T13:05:13","modified_gmt":"2023-04-22T11:05:13","slug":"plan-de-preparation-marathon-16-semaines","status":"publish","type":"post","link":"https:\/\/www.matosboucan.com\/index.php\/2023\/04\/22\/plan-de-preparation-marathon-16-semaines\/","title":{"rendered":"Plan de pr\u00e9paration Marathon 16 semaines"},"content":{"rendered":"\n

J’ai demand\u00e9 \u00e0 chatGPT un plan de pr\u00e9paration au marathon et \u00e0 Midjourney les visuels et \u00e7a donne \u00e7a:<\/h2>\n\n\n
\n
\"\"<\/figure><\/div>\n\n\n

Phase de pr\u00e9paration <\/h2>\n\n\n\n

(semaines 1 \u00e0 4) : <\/h3>\n\n\n\n

Lundi<\/strong> : Repos ou r\u00e9cup\u00e9ration active (ex. v\u00e9lo, natation) <\/p>\n\n\n\n

Mardi<\/strong> : 8-10 km allure facile <\/p>\n\n\n\n

Mercredi<\/strong> : 20 minutes d’\u00e9chauffement + Fractionn\u00e9 court (10 x 400m, r\u00e9cup\u00e9rer 2 minutes en trottinant entre les s\u00e9ries) Terminer par 10 minutes de footing<\/p>\n\n\n\n

Jeudi<\/strong> : 8-10 km allure facile <\/p>\n\n\n\n

Vendredi<\/strong> : Repos <\/p>\n\n\n\n

Samedi<\/strong> : Entra\u00eenement au seuil, 20 minutes d’\u00e9chauffement +( 2 x 15 min, r\u00e9cup\u00e9rer 5 minutes en trottinant entre les s\u00e9ries) Terminer par 10 minutes de footing <\/p>\n\n\n\n

Dimanche<\/strong> : Sortie longue 16-20 km allure mod\u00e9r\u00e9e<\/p>\n\n\n\n

Phase sp\u00e9cifique (semaines 5 \u00e0 12) : <\/h3>\n\n\n\n

Lundi<\/strong> : Repos ou r\u00e9cup\u00e9ration active <\/p>\n\n\n\n

Mardi<\/strong> : 10-12 km allure facile <\/p>\n\n\n\n

Mercredi<\/strong> : Fractionn\u00e9 long, 20 minutes d’\u00e9chauffement + (4 x 2000m, r\u00e9cup\u00e9rer 2 minutes en trottinant entre les s\u00e9ries) Terminer par 10 minutes de footing <\/p>\n\n\n\n

Jeudi<\/strong> : 10-12 km allure facile <\/p>\n\n\n\n

Vendredi<\/strong> : Repos <\/p>\n\n\n\n

Samedi<\/strong> : Entra\u00eenement au seuil, 20 minutes d’\u00e9chauffement + (3 x 20 min, r\u00e9cup\u00e9rer 5 minutes en trottinant entre les s\u00e9ries) Terminer par 10 minutes de footing <\/p>\n\n\n\n

Dimanche<\/strong> : Sortie longue 24-32 km allure mod\u00e9r\u00e9e (int\u00e9grer quelques portions \u00e0 l’allure marathon)<\/p>\n\n\n\n

Phase d’aff\u00fbtage (semaines 13 \u00e0 15) :<\/h3>\n\n\n\n

Lundi<\/strong> : Repos ou r\u00e9cup\u00e9ration active <\/p>\n\n\n\n

Mardi<\/strong> : 8-10 km allure facile <\/p>\n\n\n\n

Mercredi<\/strong> : Fractionn\u00e9 court, 20 minutes d’\u00e9chauffement + (8 x 400m, r\u00e9cup\u00e9rer 2 minutes en trottinant entre les s\u00e9ries) Terminer par 10 minutes de footing <\/p>\n\n\n\n

Jeudi<\/strong> : 8-10 km allure facile <\/p>\n\n\n\n

Vendredi<\/strong> : Repos <\/p>\n\n\n\n

Samedi<\/strong> : Entra\u00eenement au seuil, 20 minutes d’\u00e9chauffement + (2 x 15 min, r\u00e9cup\u00e9rer 5 minutes en trottinant entre les s\u00e9ries) Terminer par 10 minutes de footing <\/p>\n\n\n\n

Dimanche<\/strong> : Sortie longue 16-20 km allure mod\u00e9r\u00e9e (int\u00e9grer quelques portions \u00e0 l’allure marathon)<\/p>\n\n\n\n

Phase de r\u00e9cup\u00e9ration avant le marathon (semaine 16) : <\/h3>\n\n\n\n

Lundi<\/strong> : Repos ou r\u00e9cup\u00e9ration active <\/p>\n\n\n\n

Mardi<\/strong> : 6-8 km allure facile <\/p>\n\n\n\n

Mercredi<\/strong> : L\u00e9ger fractionn\u00e9, 20 minutes d’\u00e9chauffement + (5 x 400m, r\u00e9cup\u00e9rer 2 minutes en trottinant entre les s\u00e9ries) Terminer par 10 minutes de footing <\/p>\n\n\n\n

Jeudi<\/strong> : Repos <\/p>\n\n\n\n

Vendredi<\/strong> : 4-6 km allure facile <\/p>\n\n\n\n

Samedi<\/strong> : Repos <\/p>\n\n\n\n

Dimanche : Marathon<\/strong><\/p>\n\n\n\n

Veillez \u00e0 bien vous hydrater, vous \u00e9tirer apr\u00e8s chaque s\u00e9ance et respecter les p\u00e9riodes de repos pour \u00e9viter les blessures. Int\u00e9grez des s\u00e9ances de renforcement musculaire, yoga ou pilates pour am\u00e9liorer force, \u00e9quilibre et flexibilit\u00e9.<\/p>\n\n\n\n

Pour pr\u00e9parer un marathon avec des objectifs de temps sp\u00e9cifiques, il est essentiel de travailler diff\u00e9rentes allures durant l’entra\u00eenement. Voici les allures cl\u00e9s \u00e0 travailler pour chaque objectif :<\/p>\n\n\n

\n
\"\"<\/figure><\/div>\n\n\n

Marathon en 3h :<\/h2>\n\n\n\n
    \n
  1. Allure endurance fondamentale (EF) : 5:30 – 6:00 min\/km<\/li>\n\n\n\n
  2. Allure marathon (AM) : 4:15 min\/km<\/li>\n\n\n\n
  3. Allure seuil (AS) : 4:00 min\/km<\/li>\n\n\n\n
  4. Allure fractionn\u00e9 (VMA) : 3:30 – 3:45 min\/km<\/li>\n<\/ol>\n\n\n\n

    Marathon en 3h15 :<\/h2>\n\n\n\n
      \n
    1. Allure endurance fondamentale (EF) : 5:45 – 6:15 min\/km<\/li>\n\n\n\n
    2. Allure marathon (AM) : 4:37 min\/km<\/li>\n\n\n\n
    3. Allure seuil (AS) : 4:20 min\/km<\/li>\n\n\n\n
    4. Allure fractionn\u00e9 (VMA) : 3:45 – 4:00 min\/km<\/li>\n<\/ol>\n\n\n\n

      Marathon en 3h30 :<\/h2>\n\n\n\n
        \n
      1. Allure endurance fondamentale (EF) : 6:00 – 6:30 min\/km<\/li>\n\n\n\n
      2. Allure marathon (AM) : 4:59 min\/km<\/li>\n\n\n\n
      3. Allure seuil (AS) : 4:40 min\/km<\/li>\n\n\n\n
      4. Allure fractionn\u00e9 (VMA) : 4:00 – 4:15 min\/km<\/li>\n<\/ol>\n\n\n\n

        Marathon en 3h45 :<\/h2>\n\n\n\n
          \n
        1. Allure endurance fondamentale (EF) : 6:15 – 6:45 min\/km<\/li>\n\n\n\n
        2. Allure marathon (AM) : 5:20 min\/km<\/li>\n\n\n\n
        3. Allure seuil (AS) : 5:00 min\/km<\/li>\n\n\n\n
        4. Allure fractionn\u00e9 (VMA) : 4:15 – 4:30 min\/km<\/li>\n<\/ol>\n\n\n\n

          Marathon en 4h :<\/h2>\n\n\n\n
            \n
          1. Allure endurance fondamentale (EF) : 6:30 – 7:00 min\/km<\/li>\n\n\n\n
          2. Allure marathon (AM) : 5:41 min\/km<\/li>\n\n\n\n
          3. Allure seuil (AS) : 5:20 min\/km<\/li>\n\n\n\n
          4. Allure fractionn\u00e9 (VMA) : 4:30 – 4:45 min\/km<\/li>\n<\/ol>\n\n\n\n

            Incorporez ces allures dans votre plan d’entra\u00eenement en fonction de votre objectif de temps et ajustez-les en fonction de votre niveau actuel et de vos progr\u00e8s. Assurez-vous \u00e9galement d’inclure des s\u00e9ances de r\u00e9cup\u00e9ration et de renforcement musculaire pour pr\u00e9venir les blessures et optimiser vos performances.<\/p>\n\n\n

            \n
            \"\"<\/figure><\/div>\n\n\n

            Plan de pr\u00e9paration pour un premier marathon<\/h1>\n\n\n\n

            Voici un plan de pr\u00e9paration id\u00e9al pour un premier marathon, con\u00e7u pour vous aider \u00e0 terminer la course en bonne condition. Ce plan s’\u00e9tend sur 20 semaines, permettant une progression progressive et adapt\u00e9e aux d\u00e9butants.<\/p>\n\n\n\n

            Semaines 1-4 (phase de base)<\/strong> : <\/p>\n\n\n\n

            Lundi<\/strong> : Repos <\/p>\n\n\n\n

            Mardi<\/strong> : 5-6 km allure facile <\/p>\n\n\n\n

            Mercredi<\/strong> : Repos Jeudi : 5-6 km allure facile <\/p>\n\n\n\n

            Vendredi<\/strong> : Repos <\/p>\n\n\n\n

            Samedi<\/strong> : 30 min allure facile ou s\u00e9ance de cross-training (v\u00e9lo, natation) <\/p>\n\n\n\n

            Dimanche<\/strong> : Sortie longue 8-10 km allure mod\u00e9r\u00e9e<\/p>\n\n\n\n

            Semaines 5-12 (phase de construction)<\/strong> : <\/p>\n\n\n\n

            Lundi<\/strong> : Repos <\/p>\n\n\n\n

            Mardi<\/strong> : 6-8 km allure facile <\/p>\n\n\n\n

            Mercredi<\/strong> : Repos <\/p>\n\n\n\n

            Jeudi<\/strong> : 6-8 km allure facile + quelques acc\u00e9l\u00e9rations courtes (10-15 secondes) <\/p>\n\n\n\n

            Vendredi<\/strong> : Repos <\/p>\n\n\n\n

            Samedi<\/strong> : 30-45 min allure facile ou s\u00e9ance de cross-training <\/p>\n\n\n\n

            Dimanche<\/strong> : Sortie longue, augmenter progressivement de 12 \u00e0 22 km allure mod\u00e9r\u00e9e<\/p>\n\n\n\n

            Semaines 13-18 (phase sp\u00e9cifique)<\/strong> : <\/p>\n\n\n\n

            Lundi<\/strong> : Repos <\/p>\n\n\n\n

            Mardi<\/strong> : 8-10 km allure facile <\/p>\n\n\n\n

            Mercredi<\/strong> : Repos <\/p>\n\n\n\n

            Jeudi<\/strong> : 2-4 s\u00e9ries de fractionn\u00e9 court (ex : 4x400m) avec r\u00e9cup\u00e9ration <\/p>\n\n\n\n

            Vendredi<\/strong> : Repos <\/p>\n\n\n\n

            Samedi<\/strong> : 45-60 min allure facile ou s\u00e9ance de cross-training <\/p>\n\n\n\n

            Dimanche<\/strong> : Sortie longue, augmenter progressivement de 24 \u00e0 32 km allure mod\u00e9r\u00e9e<\/p>\n\n\n\n

            Semaines 19-20 (phase d’aff\u00fbtage)<\/strong> : <\/p>\n\n\n\n

            Lundi<\/strong> : Repos <\/p>\n\n\n\n

            Mardi<\/strong> : 6-8 km allure facile <\/p>\n\n\n\n

            Mercredi<\/strong> : Repos <\/p>\n\n\n\n

            Jeudi<\/strong> : 2-3 s\u00e9ries de fractionn\u00e9 court (ex : 3x400m) avec r\u00e9cup\u00e9ration <\/p>\n\n\n\n

            Vendredi<\/strong> : Repos <\/p>\n\n\n\n

            Samedi<\/strong> : 30-45 min allure facile ou s\u00e9ance de cross-training <\/p>\n\n\n\n

            Dimanche<\/strong> : Sortie longue 12-16 km allure mod\u00e9r\u00e9e<\/p>\n\n\n\n

            Semaine 21 (semaine du marathon) <\/strong>: <\/p>\n\n\n\n

            Lundi<\/strong> : Repos <\/p>\n\n\n\n

            Mardi<\/strong> : 5 km allure facile <\/p>\n\n\n\n

            Mercredi<\/strong> : Repos <\/p>\n\n\n\n

            Jeudi<\/strong> : 3-4 km allure facile <\/p>\n\n\n\n

            Vendredi<\/strong> : Repos <\/p>\n\n\n\n

            Samedi<\/strong> : Repos ou 15-20 min footing tr\u00e8s l\u00e9ger <\/p>\n\n\n\n

            Dimanche<\/strong> : Marathon<\/p>\n\n\n\n

            N’oubliez pas de bien vous hydrater, de vous \u00e9tirer apr\u00e8s chaque s\u00e9ance, de commencer les s\u00e9ance de fractionn\u00e9 par 20 minutes d’\u00e9chauffement et de terminer par 10 minutes de footing, respecter les p\u00e9riodes de repos pour \u00e9viter les blessures. Int\u00e9grez des s\u00e9ances de renforcement musculaire et d’\u00e9tirements pour am\u00e9liorer votre force et votre flexibilit\u00e9. Adaptez ce plan en fonction de vos sensations et de votre progression. Bonne pr\u00e9paration et bon marathon !<\/p>\n\n\n

            \n
            \"\"<\/figure><\/div>\n\n\n

            Tableau des allures et des temps<\/h1>\n\n\n\n
            Allure (min\/km)<\/th>5 km<\/th>10 km<\/th>Semi-marathon (21,1 km)<\/th>Marathon (42,195 km)<\/th><\/tr><\/thead>
            6:00<\/td>0:30:00<\/td>1:00:00<\/td>2:06:36<\/td>4:13:12<\/td><\/tr>
            5:55<\/td>0:29:35<\/td>0:59:10<\/td>2:04:39<\/td>4:09:18<\/td><\/tr>
            5:50<\/td>0:29:10<\/td>0:58:20<\/td>2:02:42<\/td>4:05:24<\/td><\/tr>
            5:45<\/td>0:28:45<\/td>0:57:30<\/td>2:00:45<\/td>4:01:30<\/td><\/tr>
            5:40<\/td>0:28:20<\/td>0:56:40<\/td>1:58:48<\/td>3:57:36<\/td><\/tr>
            5:35<\/td>0:27:55<\/td>0:55:50<\/td>1:56:51<\/td>3:53:42<\/td><\/tr>
            5:30<\/td>0:27:30<\/td>0:55:00<\/td>1:54:54<\/td>3:49:48<\/td><\/tr>
            5:25<\/td>0:27:05<\/td>0:54:10<\/td>1:52:57<\/td>3:45:54<\/td><\/tr>
            5:20<\/td>0:26:40<\/td>0:53:20<\/td>1:51:00<\/td>3:42:00<\/td><\/tr>
            5:15<\/td>0:26:15<\/td>0:52:30<\/td>1:49:03<\/td>3:38:06<\/td><\/tr>
            5:10<\/td>0:25:50<\/td>0:51:40<\/td>1:47:06<\/td>3:34:12<\/td><\/tr>
            5:05<\/td>0:25:25<\/td>0:50:50<\/td>1:45:09<\/td>3:30:18<\/td><\/tr>
            5:00<\/td>0:25:00<\/td>0:50:00<\/td>1:43:12<\/td>3:26:24<\/td><\/tr>
            4:55<\/td>0:24:35<\/td>0:49:10<\/td>1:41:15<\/td>3:22:30<\/td><\/tr>
            4:50<\/td>0:24:10<\/td>0:48:20<\/td>1:39:18<\/td>3:18:36<\/td><\/tr>
            4:45<\/td>0:23:45<\/td>0:47:30<\/td>1:37:21<\/td>3:14:42<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
            Allure (min\/km)<\/th>5 km<\/th>10 km<\/th>Semi-marathon (21,1 km)<\/th>Marathon (42,195 km)<\/th><\/tr><\/thead>
            4:40<\/td>0:23:20<\/td>0:46:40<\/td>1:38:44<\/td>3:17:48<\/td><\/tr>
            4:35<\/td>0:22:55<\/td>0:45:50<\/td>1:36:47<\/td>3:13:54<\/td><\/tr>
            4:30<\/td>0:22:30<\/td>0:45:00<\/td>1:34:50<\/td>3:10:00<\/td><\/tr>
            4:25<\/td>0:22:05<\/td>0:44:10<\/td>1:32:53<\/td>3:06:06<\/td><\/tr>
            4:20<\/td>0:21:40<\/td>0:43:20<\/td>1:30:56<\/td>3:02:12<\/td><\/tr>
            4:15<\/td>0:21:15<\/td>0:42:30<\/td>1:28:59<\/td>2:58:18<\/td><\/tr>
            4:10<\/td>0:20:50<\/td>0:41:40<\/td>1:27:02<\/td>2:54:24<\/td><\/tr>
            4:05<\/td>0:20:25<\/td>0:40:50<\/td>1:25:05<\/td>2:50:30<\/td><\/tr>
            4:00<\/td>0:20:00<\/td>0:40:00<\/td>1:23:08<\/td>2:46:36<\/td><\/tr>
            3:55<\/td>0:19:35<\/td>0:39:10<\/td>1:21:11<\/td>2:42:42<\/td><\/tr>
            3:50<\/td>0:19:10<\/td>0:38:20<\/td>1:19:14<\/td>2:38:48<\/td><\/tr>
            3:45<\/td>0:18:45<\/td>0:37:30<\/td>1:17:17<\/td>2:34:54<\/td><\/tr>
            3:40<\/td>0:18:20<\/td>0:36:40<\/td>1:15:20<\/td>2:31:00<\/td><\/tr>
            3:35<\/td>0:17:55<\/td>0:35:50<\/td>1:13:23<\/td>2:27:06<\/td><\/tr>
            3:30<\/td>0:17:30<\/td>0:35:00<\/td>1:11:26<\/td>2:23:12<\/td><\/tr>
            3:25<\/td>0:17:05<\/td>0:34:10<\/td>1:09:29<\/td>2:19:18<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"

            J’ai demand\u00e9 \u00e0 chatGPT un plan de pr\u00e9paration au marathon et \u00e0 Midjourney les visuels et \u00e7a donne \u00e7a: Phase de pr\u00e9paration (semaines 1 \u00e0 4) : Lundi : Repos ou r\u00e9cup\u00e9ration active (ex. v\u00e9lo, natation) Mardi : 8-10 km allure facile Mercredi : 20 minutes d’\u00e9chauffement + Fractionn\u00e9 court (10 x 400m, r\u00e9cup\u00e9rer 2 […]<\/p>\n","protected":false},"author":1,"featured_media":2704,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[218],"tags":[],"jetpack_publicize_connections":[],"yoast_head":"\nPlan de pr\u00e9paration Marathon 16 semaines - 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