{"id":12314,"date":"2016-09-06T11:27:00","date_gmt":"2016-09-06T09:27:00","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=12314"},"modified":"2025-04-22T14:17:17","modified_gmt":"2025-04-22T12:17:17","slug":"plan-entrainement-10-km-45-min-6-semaines","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/plan-entrainement-10-km-45-min-6-semaines\/","title":{"rendered":"Plan d\u2019entra\u00eenement 10 km : Objectif 45 minutes en 6 semaines"},"content":{"rendered":"<p>Ce plan d&rsquo;entra\u00eenement 10 km en 45 min est destin\u00e9 aux coureurs d\u00e9j\u00e0 avertis en course \u00e0 pied. Il se d\u00e9roule sur 6 semaines \u00e0 raison de 3 s\u00e9ances.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Chaque semaine du plan d&rsquo;entra\u00eenement 10km est constitu\u00e9e d&rsquo;une s\u00e9ance d&rsquo;endurance, un fractionn\u00e9 court et un fractionn\u00e9 long. Cela permet de travailler diff\u00e9rentes fili\u00e8res, de faire progresser votre vitesse et votre capacit\u00e9 \u00e0 tenir une allure soutenue pendant 10km.<\/p>\n\n\n\n<p>Suivez les conseils de l&rsquo;\u00e9quipe FREQUENCE Running dans l&rsquo;application et sur le <strong><a href=\"https:\/\/frequence-running.com\/blog\/\">blog<\/a><\/strong> pour compl\u00e9ter votre pr\u00e9paration. Pour personnaliser compl\u00e8tement ce plan par rapport \u00e0 votre profil, <a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\"><strong>t\u00e9l\u00e9chargez l&rsquo;application FREQUENCE Running<\/strong><\/a>. Vous pourrez interagir avec votre plan et s&rsquo;adaptera \u00e0 votre progression.<\/p>\n\n\n\n<p>Ce plan a \u00e9t\u00e9 r\u00e9alis\u00e9 par un Coach professionnel certifi\u00e9 et dipl\u00f4m\u00e9 par la FFA<\/p>\n\n\n\n<style>\ntd { font-family:'circular-medium'; color: #666;} h3.light { color: #002BDA !important; }<\/style>\n<h2>Plan d&rsquo;entra\u00eenement 10 km en 45min en 6 semaines, 3 s\u00e9ances\/semaine<\/h2>\n<table style=\"height: 1611px;\" border=\"1\" width=\"579\">\n<tbody>\n<tr>\n<td style=\"background: #002BDA; text-align: center; color: #fff; font-family: circular-bold; font-size: 18px; border-top-left-radius: 10px; border-top-right-radius: 10px;\">Semaine 1<\/td>\n<\/tr>\n<tr>\n<td>Footing 30&prime; (5:56\/6:27 min\/km)<\/td>\n<\/tr>\n<tr>\n<td>Footing 45&prime; (5:56\/6:27 min\/km)<\/td>\n<\/tr>\n<tr>\n<td>10 diagonales de stade de football en 34 secondes (4:08\/4:14 min\/km) \/ r\u00e9cup 50 m footing<\/td>\n<\/tr>\n<tr>\n<td style=\"background: #002BDA; text-align: center; color: #fff; font-family: circular-bold; font-size: 18px;\">Semaine 2<\/td>\n<\/tr>\n<tr>\n<td>Endurance 45&prime; (5:19\/5:43 min\/km)<\/td>\n<\/tr>\n<tr>\n<td>8 s\u00e9ries de 300 m en 1&rsquo;17 (4:08\/4:21 min\/km) \/ 50m marche + 50m footing<\/td>\n<\/tr>\n<tr>\n<td>8 acc\u00e9l\u00e9rations de 30 \u00e0 45s (4:08\/4:14 min) \/ 30 \u00e0 45&Prime; footing<\/td>\n<\/tr>\n<tr>\n<td style=\"background: #002BDA; text-align: center; color: #fff; font-family: circular-bold; font-size: 18px;\">Semaine 3<\/td>\n<\/tr>\n<tr>\n<td>Footing 30&prime; (5:56\/6:27 min\/km)<\/td>\n<\/tr>\n<tr>\n<td>Endurance 45 min (5:19\/5:43 min\/km)<\/td>\n<\/tr>\n<tr>\n<td>6 s\u00e9ries de 400 m en 1&rsquo;42 (4:08\/4:21 min\/km) \/ r\u00e9cup 50m marche + 50m footing<\/td>\n<\/tr>\n<tr>\n<td style=\"background: #002BDA; text-align: center; color: #fff; font-family: circular-bold; font-size: 18px;\">Semaine 4<\/td>\n<\/tr>\n<tr>\n<td>Endurance 1H (5:19\/5:43 min\/km)<\/td>\n<\/tr>\n<tr>\n<td>2&#215;10 diagonales de stade de football en 32 secondes (3:55\/4:05 min\/km) \/ 50 m footing &#8211; entre s\u00e9ries : 1&prime; marche et 2&prime; footing<\/td>\n<\/tr>\n<tr>\n<td>2 s\u00e9ries de 2 fois 1000 m en 4&rsquo;54 (4:50\/5:03 min\/km) \/ 50 m marche et 200 m footing &#8211; entre s\u00e9ries : 1&prime; marche et 2&prime; footing<\/td>\n<\/tr>\n<tr>\n<td style=\"background: #002BDA; text-align: center; color: #fff; font-family: circular-bold; font-size: 18px;\">Semaine 5<\/td>\n<\/tr>\n<tr>\n<td>Endurance 45 min (5:19\/5:43 min\/km)<\/td>\n<\/tr>\n<tr>\n<td>5 s\u00e9ries de 1000 m en 4&rsquo;22 (4:21\/4:31 min\/km) \/ 1&rsquo;15 footing<\/td>\n<\/tr>\n<tr>\n<td>25&prime; allure marathon + 10&prime; footing + 10&prime; allure semi (4:33\/5:03 min\/km)<\/td>\n<\/tr>\n<tr>\n<td style=\"background: #002BDA; text-align: center; color: #fff; font-family: circular-bold; font-size: 18px;\">Semaine 6<\/td>\n<\/tr>\n<tr>\n<td>8 s\u00e9ries de 300 m en 1&rsquo;15 (4:08\/4:21 min\/km) \/ 50 m marche + 50 m footing<\/td>\n<\/tr>\n<tr>\n<td>Footing 30&prime; (5:56\/6:27 min\/km)<\/td>\n<\/tr>\n<tr>\n<td>10km (4:21\/4:31 min\/km)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><a href=\"https:\/\/frequence.app.link\/7F5sVkakUP\" target=\"_blank\" rel=\"noreferrer noopener\"><noscript><img width=\"1024\" height=\"518\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement-1024x518.jpg\" alt=\"Plan entra\u00eenement marathon 3h30, d\u00e9marrez la pr\u00e9aparation\nplan d'entra\u00eenement 10 km\" class=\"wp-image-13019\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement-1024x518.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement-300x152.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement-768x389.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement-900x455.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement-1280x648.jpg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/noscript><img width=\"1024\" height=\"518\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20518%22%3E%3C%2Fsvg%3E\" alt=\"Plan entra\u00eenement marathon 3h30, d\u00e9marrez la pr\u00e9aparation\nplan d'entra\u00eenement 10 km\" class=\"wp-image-13019 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20518%22%3E%3C%2Fsvg%3E 1024w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement-1024x518.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement-300x152.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement-768x389.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement-900x455.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement-1280x648.jpg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement.jpg 1500w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/09\/visuel-FR-plan-entrainement-1024x518.jpg\"><\/a><\/figure>\n\n\n\n<div class=\"wp-container-1 is-content-justification-center wp-block-buttons\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-very-dark-gray-color has-vivid-green-cyan-background-color has-text-color has-background\" href=\"https:\/\/frequence.app.link\/7F5sVkakUP\">Commencez mon plan<\/a><\/div>\n<\/div>\n\n\n\n<h2>Plan d&rsquo;entrainement papier haute qualit\u00e9 10km \u00e0 imprimer :<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><noscript><img width=\"1119\" height=\"2560\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-scaled.jpg\" alt=\"plan d'entra\u00eenement 10 km\" class=\"wp-image-13105\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-scaled.jpg 1119w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-131x300.jpg 131w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-448x1024.jpg 448w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-768x1757.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-671x1536.jpg 671w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-895x2048.jpg 895w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-900x2059.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-1280x2928.jpg 1280w\" sizes=\"(max-width: 1119px) 100vw, 1119px\"><\/noscript><img width=\"1119\" height=\"2560\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201119%202560%22%3E%3C%2Fsvg%3E\" alt=\"plan d'entra\u00eenement 10 km\" class=\"wp-image-13105 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201119%202560%22%3E%3C%2Fsvg%3E 1119w\" sizes=\"(max-width: 1119px) 100vw, 1119px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-scaled.jpg 1119w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-131x300.jpg 131w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-448x1024.jpg 448w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-768x1757.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-671x1536.jpg 671w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-895x2048.jpg 895w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-900x2059.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-1280x2928.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/07\/plan-entrainement-10km-45min-scaled.jpg\"><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Ce plan d&rsquo;entra\u00eenement 10 km en 45 min est destin\u00e9 aux coureurs d\u00e9j\u00e0 avertis en course \u00e0 pied. Il se d\u00e9roule sur 6 semaines \u00e0 raison de 3 s\u00e9ances.<\/p>\n","protected":false},"author":1,"featured_media":6349,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[78,69],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plan d&#039;entra\u00eenement 10 km 45 min- FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Suis notre plan d\u2019entra\u00eenement 10 km sur 6 semaines pour courir en 45 minutes. 3 s\u00e9ances par semaine, adapt\u00e9 \u00e0 ton niveau pour progresser !\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/frequence-running.com\/blog\/plan-entrainement-10-km-45-min-6-semaines\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" 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