{"id":10608,"date":"2019-08-28T16:47:35","date_gmt":"2019-08-28T14:47:35","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=10608"},"modified":"2025-01-18T08:09:33","modified_gmt":"2025-01-18T07:09:33","slug":"cadencement-saison-course","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/cadencement-saison-course\/","title":{"rendered":"Comment organiser sa saison en course \u00e0 pied ?"},"content":{"rendered":"<p>Il est important d\u2019<strong>\u00e9tablir un cadencement<\/strong> de votre ann\u00e9e sportive, en effet chacun a un rythme biologique diff\u00e9rent, certains pr\u00e9f\u00e8rent la chaleur, d\u2019autres le froid. <strong>D\u00e9couvrez les clefs d&rsquo;une saison bien planifi\u00e9e !<\/strong><\/p>\n<p><!--more--><\/p>\n<figure class=\"wp-block-image\"><noscript><img width=\"1024\" height=\"565\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18-1024x565.png\" alt=\"Cadencement saison\" class=\"wp-image-10609\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18-1024x565.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18-300x166.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18-768x424.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18-900x497.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18-1280x706.png 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18.png 1379w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/noscript><img width=\"1024\" height=\"565\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20565%22%3E%3C%2Fsvg%3E\" alt=\"Cadencement saison\" class=\"wp-image-10609 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20565%22%3E%3C%2Fsvg%3E 1024w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18-1024x565.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18-300x166.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18-768x424.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18-900x497.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18-1280x706.png 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18.png 1379w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-15.59.18-1024x565.png\"><\/figure>\n<p>Au moins une fois dans l&rsquo;ann\u00e9e, pr\u00e9voyez des p\u00e9riodes de repos de 3 semaines minimum. Si vous \u00eates un addict du sport, profitez-en pour faire une autre activit\u00e9 ! <strong><a href=\"https:\/\/frequence-running.com\/blog\/lentrainement-croise-pour-progresser\/\">Les sports compl\u00e9mentaires<\/a><\/strong> sont nombreux pour progresser en course \u00e0 pied. <\/p>\n<p>D\u00e9finissez des objectifs finaux et des objectifs interm\u00e9diaires, l\u2019appli vous aidera gr\u00e2ce \u00e0 son agenda des courses et la possibilit\u00e9 de programmer des objectifs interm\u00e9diaires. Les plans respectent des dur\u00e9es de 8, 10 ou 12 semaines, ce qui permet donc de suivre <strong>3 ou 4 plans\/an.<\/strong><\/p>\n<h2><strong>Les objectifs finaux<\/strong><\/h2>\n<p>R\u00e9aliser ses objectifs donne une immense satisfaction, il faut mettre toutes les chances de son c\u00f4t\u00e9 et accepter l\u2019impr\u00e9visible. Se fixer 2 ou 3 objectifs prioritaires semble \u00eatre la bonne formule pour des efforts d\u00e9passant 1H30.<\/p>\n<p><strong>Quelques exemples&nbsp;: <\/strong>1 semi en automne, 1 marathon au printemps et 1 trail l\u2019\u00e9t\u00e9, <strong>OU<\/strong> 10 kms en automne, 1 championnat de cross, 1 marathon ou semi au printemps <strong>OU<\/strong> 1 trail en automne, 1 semi au printemps et 1 trail en \u00e9t\u00e9&#8230;<\/p>\n<p><strong>Il y a bien s\u00fbr une multitude de combinaisons.<\/strong>&nbsp;L\u2019important est de r\u00e9cup\u00e9rer suffisamment. Le temps de r\u00e9cup\u00e9ration entre les comp\u00e9titions vous sont donn\u00e9es \u00e0 titre indicatif. <strong>Ces dur\u00e9es correspondent au temps entre les comp\u00e9titions<\/strong>, et non au temps de r\u00e9cup\u00e9ration avant la reprise de l&rsquo;entra\u00eenement apr\u00e8s une course.<\/p>\n<p>Laissez <strong>2 \u00e0 3 <\/strong>semaines entre deux 10 Kms. <strong>4 \u00e0 5 <\/strong>semaines apr\u00e8s un semi ou un trail de 30 \u00e0 40 kms.<strong> 6 \u00e0 7<\/strong> semaines apr\u00e8s un marathon ou un grand trail de 50 \u00e0 80 kms<\/p>\n<p>Avec FREQUENCE Running, vous pouvez<a href=\"https:\/\/frequence-running.com\/blog\/5k-ou-10k-avant-un-marathon\/\"><strong> participer \u00e0 un semi<\/strong><\/a> durant votre pr\u00e9paration marathon \u00e0 condition de le courir comme un<strong> objectif secondaire<\/strong> (l\u2019erreur de beaucoup est de confondre secondaire et prioritaire). Par cela, on entend bien s\u00fbr que courir le semi qui est interm\u00e9diaire aussi rapidement que si c&rsquo;\u00e9tait votre objectif final, n&rsquo;est pas bon. En effet, il vous reste la suite de la pr\u00e9paration marathon \u00e0 poursuivre derri\u00e8re, une pause longue n&rsquo;est pas envisageable. <\/p>\n<figure class=\"wp-block-image\"><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\" target=\"_blank\" rel=\"noreferrer noopener\"><noscript><img width=\"768\" height=\"159\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/frequence-banniere-app-2.jpg\" alt class=\"wp-image-9671\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/frequence-banniere-app-2.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/frequence-banniere-app-2-300x62.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\"><\/noscript><img width=\"768\" height=\"159\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20159%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-9671 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20159%22%3E%3C%2Fsvg%3E 768w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/frequence-banniere-app-2.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/frequence-banniere-app-2-300x62.jpg 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/frequence-banniere-app-2.jpg\"><\/a><\/figure>\n<h2><strong>Les objectifs interm\u00e9diaires<\/strong><\/h2>\n<p>Ce sont certainement les plus difficiles \u00e0 g\u00e9rer, comment ne pas acc\u00e9l\u00e9rer lorsqu\u2019un ami vous double&#8230; \ud83d\ude00<\/p>\n<p><strong>FREQUENCE Running<\/strong> a pens\u00e9 \u00e0 cela, en programmant un objectif interm\u00e9diaire (<a href=\"https:\/\/frequence-running.com\/premium.html\"><strong>en version PREMIUM<\/strong><\/a>), nous allons vous orienter vers une pr\u00e9paration \u00e0 base d\u2019endurance, de seuil a\u00e9robie, c\u2019est-\u00e0-dire que vous allez faire plus de volume mais \u00e0 intensit\u00e9 moindre.<\/p>\n<p><strong>Quelques exemples&nbsp;: <\/strong>vous avez programm\u00e9 un marathon sur 12 semaines \u00e0 4 entra\u00eenements\/semaine. Vous souhaitez \u00e9galement faire un semi en d\u00e9but de pr\u00e9pa sur 8 semaines, l&rsquo;application vous proposera un plan \u00e0 3 entra\u00eenements. Cela vous permettra apr\u00e8s votre semi d\u2019enclencher la pr\u00e9pa marathon sans aucun probl\u00e8me. Vous aurez ainsi travaill\u00e9 le plus important en course \u00e0 pied&nbsp;: <strong><a href=\"https:\/\/frequence-running.com\/blog\/votre-plan-dentrainement-frequencerunning\/\">l\u2019endurance<\/a><\/strong>.<\/p>\n<figure class=\"wp-block-image\"><noscript><img width=\"953\" height=\"465\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-16.24.38.png\" alt=\"Cadencement saison\" class=\"wp-image-10617\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-16.24.38.png 953w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-16.24.38-300x146.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-16.24.38-768x375.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-16.24.38-900x439.png 900w\" sizes=\"(max-width: 953px) 100vw, 953px\"><\/noscript><img width=\"953\" height=\"465\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20953%20465%22%3E%3C%2Fsvg%3E\" alt=\"Cadencement saison\" class=\"wp-image-10617 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20953%20465%22%3E%3C%2Fsvg%3E 953w\" sizes=\"(max-width: 953px) 100vw, 953px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-16.24.38.png 953w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-16.24.38-300x146.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-16.24.38-768x375.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-16.24.38-900x439.png 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/08\/Capture-d\u2019e\u0301cran-2019-08-28-a\u0300-16.24.38.png\"><\/figure>\n<h2><strong>La coh\u00e9rence des objectifs<\/strong><\/h2>\n<p>Chaque type et distance de comp\u00e9tition n\u00e9cessite <strong>la mobilisation de qualit\u00e9s physiologiques sp\u00e9cifiques.&nbsp;<\/strong>Enchainer un marathon puis un cross est incompatible, un semi sur route et un trail de montagne est difficile. Il faut \u00eatre coh\u00e9rent dans votre planning de la saison.<\/p>\n<p><strong>Le plan B : <\/strong>ayez toujours un plan de retrait, pr\u00e9voir l\u2019impr\u00e9visible est difficile mais dans les activit\u00e9s de plein air, cela fait partie du jeu. <\/p>\n<p>Il faut aussi \u00e9voquer vos indisponibilit\u00e9s (<a href=\"https:\/\/frequence-running.com\/blog\/top-5-des-bonnes-pratiques-pour-eviter-les-blessures-en-course-a-pied\/\"><strong>blessures<\/strong><\/a>, repas de famille, impr\u00e9vus de derni\u00e8re minute\u2026.).<\/p>\n<p>Voil\u00e0 les FREQUENCE Runners, vous avez toutes les clefs pour r\u00e9ussir votre saison 2019\/2020 !<strong> Avec nous, n&rsquo;ayez crainte, elle sera une vraie r\u00e9ussite !<\/strong><\/p>\n<div style=\"overflow:hidden;height:1px;\"><!--useful links-->\u042d\u043f\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0414\u0436\u0435\u043a\u043f\u043e\u0442 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" 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href=\"https:\/\/zhivoigolos.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e 777 \u0442\u0440\u0438 \u0442\u043e\u043f\u043e\u0440\u0430<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u0433\u043b\u0430\u043c\u0443\u0440 \u0437\u0430\u043b. \u0411\u0440\u0438\u043b\u043b\u0438\u0430\u043d\u0442\u043e\u0432\u044b\u0439 \u0411\u0435\u0442\u0442\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/casino-1win\/\" rel=\"noopener\">1 win \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u043e\u043d\u0438\u043a\u0441 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u0410\u043b\u044c\u0444\u0430 \u0413\u0435\u0439\u043c\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/casino-1win\/\" rel=\"noopener\">1win \u0441\u0430\u0439\u0442<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u043e\u043b\u0438\u043c\u043f \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0411\u0440\u0438\u043b\u043b\u0438\u0430\u043d\u0442\u043e\u0432\u0430\u044f \u0420\u0443\u043b\u0435\u0442\u043a\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/casino-1win\/\" rel=\"noopener\">1win \u0432\u0445\u043e\u0434<\/a> \u0430\u0440\u0435\u043d\u0430 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0446\u0435\u043d\u0442\u0440. \u0424\u043e\u0440\u0442\u0443\u043d\u0430 \u041b\u0430\u0439\u043d \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/casino-1win\/\" rel=\"noopener\">1win \u0441\u0430\u0439\u0442<\/a> \u0443\u0434\u0430\u0447\u043d\u044b\u0435 \u0440\u0430\u0437\u044b\u0433\u0440\u044b\u0448\u0438 \u0446\u0435\u043d\u0442\u0440. \u0418\u043c\u043f\u0435\u0440\u0438\u044f \u0423\u0434\u0430\u0447\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/casino-1win\/\" rel=\"noopener\">1win<\/a> \u0438\u0433\u0440\u043e\u0432\u0430\u044f \u0440\u043e\u0441\u043a\u043e\u0448\u044c \u0446\u0435\u043d\u0442\u0440. \u0421\u0443\u043f\u0435\u0440 \u0424\u043e\u0440\u0442\u0443\u043d\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/casino-1win\/\" rel=\"noopener\">1 \u0432\u0438\u043d<\/a> \u0437\u043e\u043b\u043e\u0442\u044b\u0435 \u0438\u0433\u0440\u044b \u0446\u0435\u043d\u0442\u0440. \u041b\u044e\u043a\u0441\u043e\u0432\u044b\u0439 \u0414\u0436\u0435\u043a\u043f\u043e\u0442 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0438\u0433\u0440\u0430\u0442\u044c \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u043f\u0440\u0435\u043c\u0438\u0443\u043c \u0437\u0430\u043b. 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\u0424\u043e\u0440\u0442\u0443\u043d\u044b \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b<\/a> \u043f\u0440\u0435\u0441\u0442\u0438\u0436\u043d\u044b\u0439 \u0437\u0430\u043b \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. Lieu de Conversation Instantan\u00e9e <a target=\"_blank\" href=\"https:\/\/bedandbamboo.fr\/\" rel=\"noopener\">coco chat<\/a> rencontre conviviale. Communaut\u00e9 Vid\u00e9oconf\u00e9rence <a target=\"_blank\" href=\"https:\/\/hoodrichfrance.fr\/\" rel=\"noopener\">coco chat<\/a> vid\u00e9o s\u00e9curis\u00e9e. Salon de Communication <a target=\"_blank\" href=\"https:\/\/imfamous51.fr\/\" rel=\"noopener\">cocochat<\/a> \u00e9change rapide. Centre Interaction en Ligne <a target=\"_blank\" href=\"https:\/\/quincaillerie-outillage-thollot.fr\/\" rel=\"noopener\">coco chat<\/a> conversation en temps r\u00e9el. Hub Rencontre en Ligne <a target=\"_blank\" href=\"https:\/\/turbosystem.fr\/\" rel=\"noopener\">cocochat<\/a> \u00e9change authentique. <!--#useful links--> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Il est important d\u2019\u00e9tablir un cadencement de votre ann\u00e9e sportive, en effet chacun a un rythme biologique diff\u00e9rent, certains pr\u00e9f\u00e8rent la chaleur, d\u2019autres le froid. D\u00e9couvrez les clefs d&rsquo;une saison bien planifi\u00e9e !<\/p>\n","protected":false},"author":1,"featured_media":10618,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[21,24],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Apprendre \u00e0 cadencer sa saison en course \u00e0 pied - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Il est important d\u2019\u00e9tablir un cadencement de votre ann\u00e9e sportive. Chacun a un rythme diff\u00e9rent. 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