{"id":12981,"date":"2020-05-15T12:32:58","date_gmt":"2020-05-15T10:32:58","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=12981"},"modified":"2025-11-03T10:25:14","modified_gmt":"2025-11-03T09:25:14","slug":"calcul-temps-de-passage-et-allure-course-semi-marathon","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/calcul-temps-de-passage-et-allure-course-semi-marathon\/","title":{"rendered":"Temps de passage semi-marathon\u00a0: le guide pour atteindre votre objectif"},"content":{"rendered":"<p><noscript><img class=\"alignnone wp-image-14053 size-full\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-scaled.jpg\" alt=\"temps de passage semi marathon\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-scaled.jpg 2560w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-300x169.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-1024x576.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-768x432.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-1536x864.jpg 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-2048x1152.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-900x506.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-1280x720.jpg 1280w\" sizes=\"(max-width: 2560px) 100vw, 2560px\"><\/noscript><img class=\"alignnone wp-image-14053 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202560%201440%22%3E%3C%2Fsvg%3E\" alt=\"temps de passage semi marathon\" width=\"2560\" height=\"1440\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202560%201440%22%3E%3C%2Fsvg%3E 2560w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-scaled.jpg 2560w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-300x169.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-1024x576.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-768x432.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-1536x864.jpg 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-2048x1152.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-900x506.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-1280x720.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/04\/pexels-runffwpu-2526883-scaled.jpg\">Le <strong>semi-marathon<\/strong>. Une distance mythique, un formidable d\u00e9fi qui allie endurance et vitesse. Que vous visiez \u00e0 pulv\u00e9riser votre record personnel ou \u00e0 franchir la ligne d&rsquo;arriv\u00e9e pour la premi\u00e8re fois, une chose ne change pas : la cl\u00e9 du succ\u00e8s r\u00e9side dans une <strong>gestion d&rsquo;allure parfaite<\/strong>.<\/p>\n<p>Conna\u00eetre vos temps de passage n&rsquo;est pas un d\u00e9tail, c&rsquo;est le fondement de votre strat\u00e9gie de course. C&rsquo;est ce qui vous emp\u00eachera de partir trop vite et de \u00ab&nbsp;frapper le mur&nbsp;\u00bb au 15\u00e8me kilom\u00e8tre. Ce guide est con\u00e7u pour vous donner ces rep\u00e8res vitaux et vous montrer comment transformer un simple objectif chrono en une magnifique m\u00e9daille.<\/p>\n<p><!-- Table of Contents --><\/p>\n<nav>\n<h2>Sommaire : Trouvez Votre Objectif<\/h2>\n<ul>\n<li><a href=\"#objectif-1h06\">1. Temps de passage pour 1h06 \u00e0 1h13<\/a><\/li>\n<li><a href=\"#objectif-1h16\">2. Temps de passage pour 1h16 \u00e0 1h24<\/a><\/li>\n<li><a href=\"#objectif-1h25\">3. Temps de passage pour 1h25 \u00e0 1h34<\/a><\/li>\n<li><a href=\"#objectif-1h39\">4. Temps de passage pour 1h39 \u00e0 1h50<\/a><\/li>\n<li><a href=\"#objectif-1h54\">5. Temps de passage pour 1h54 \u00e0 2h06<\/a><\/li>\n<li><a href=\"#objectif-2h08\">6. Temps de passage pour 2h08 \u00e0 2h21<\/a><\/li>\n<li><a href=\"#le-plan-parfait\">Du Tableau \u00e0 l&rsquo;Action : Votre Plan d&rsquo;Entra\u00eenement<\/a><\/li>\n<\/ul>\n<\/nav>\n<figure class=\"wp-block-image size-full\"><noscript><img class=\"wp-image-12985\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-scaled.jpg\" alt=\"Plan d'entra\u00eenement pour un semi-marathon.\" width=\"2560\" height=\"1076\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-scaled.jpg 2560w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-300x126.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-1024x430.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-768x323.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-1536x645.jpg 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-2048x861.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-900x378.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-1280x538.jpg 1280w\" sizes=\"(max-width: 2560px) 100vw, 2560px\"><\/noscript><img class=\"wp-image-12985 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202560%201076%22%3E%3C%2Fsvg%3E\" alt=\"Plan d'entra\u00eenement pour un semi-marathon.\" width=\"2560\" height=\"1076\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202560%201076%22%3E%3C%2Fsvg%3E 2560w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-scaled.jpg 2560w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-300x126.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-1024x430.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-768x323.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-1536x645.jpg 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-2048x861.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-900x378.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-1280x538.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-entrainement-semi-marathon-img1-scaled.jpg\"><\/figure>\n<hr>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/zof.endurance-store.fr\/?P5133A356F089193\"><noscript><img src=\"https:\/\/fsx.i-run.fr\/?a=P4572B56F0891443\" alt><\/noscript><img class=\" lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt data-src=\"https:\/\/zof.endurance-store.fr\/?a=P5133A356F089193\"><\/a><\/figure>\n<\/div>\n<h3 id=\"objectif-1h06\">1. Temps de passage semi-marathon (21km) : <strong>1H06 \/ 1H08 \/ 1H10 \/ 1H12 \/ 1H13<\/strong><\/h3>\n<p>Vous \u00eates dans la cour des grands ! Viser un chrono sur semi entre 1h06 et 1h13 demande une discipline de fer et un entra\u00eenement de pr\u00e9cision. L\u2019application de coaching FREQUENCE Running devient votre coach personnel et vous guide, \u00e9tape par \u00e9tape, vers la performance maximale !<\/p>\n<div class=\"wp-container-1 wp-block-buttons aligncenter\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-text-color has-very-dark-gray-color has-background has-vivid-green-cyan-background-color\" href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\">T\u00e9l\u00e9chargez l\u2019app<\/a><\/div>\n<\/div>\n<figure class=\"wp-block-table is-style-stripes\">\n<table>\n<tbody>\n<tr>\n<td><strong>Distance \/ Allure<\/strong><\/td>\n<td><strong>19 km\/h<\/strong><\/td>\n<td><strong>18.6 km\/h<\/strong><\/td>\n<td><strong>18.1 km\/h<\/strong><\/td>\n<td><strong>17.6 km\/h<\/strong><\/td>\n<td><strong>17.2 km\/h<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1000 m<\/td>\n<td>3\u201909<\/td>\n<td>3\u201914<\/td>\n<td>3\u201919<\/td>\n<td>3\u201924<\/td>\n<td>3\u201929<\/td>\n<\/tr>\n<tr>\n<td>2000 m<\/td>\n<td>6\u201918<\/td>\n<td>6\u201928<\/td>\n<td>6\u201938<\/td>\n<td>6\u201948<\/td>\n<td>6\u201958<\/td>\n<\/tr>\n<tr>\n<td>3000 m<\/td>\n<td>9\u201927<\/td>\n<td>9\u201942<\/td>\n<td>9\u201957<\/td>\n<td>10\u201912<\/td>\n<td>10\u201927<\/td>\n<\/tr>\n<tr>\n<td>4000 m<\/td>\n<td>12\u201936<\/td>\n<td>12\u201956<\/td>\n<td>13\u201916<\/td>\n<td>13\u201936<\/td>\n<td>13\u201956<\/td>\n<\/tr>\n<tr>\n<td>5000 m<\/td>\n<td>15\u201945<\/td>\n<td>16\u201910<\/td>\n<td>16\u201935<\/td>\n<td>17\u201900<\/td>\n<td>17\u201925<\/td>\n<\/tr>\n<tr>\n<td>6000 m<\/td>\n<td>18\u201955<\/td>\n<td>19\u201924<\/td>\n<td>19\u201954<\/td>\n<td>20\u201924<\/td>\n<td>20\u201954<\/td>\n<\/tr>\n<tr>\n<td>7000 m<\/td>\n<td>22\u201904<\/td>\n<td>22\u201939<\/td>\n<td>23\u201913<\/td>\n<td>23\u201948<\/td>\n<td>24\u201923<\/td>\n<\/tr>\n<tr>\n<td>8000 m<\/td>\n<td>25\u201913<\/td>\n<td>25\u201953<\/td>\n<td>26\u201932<\/td>\n<td>27\u201912<\/td>\n<td>27\u201952<\/td>\n<\/tr>\n<tr>\n<td>9000 m<\/td>\n<td>28\u201922<\/td>\n<td>29\u201907<\/td>\n<td>29\u201951<\/td>\n<td>30\u201936<\/td>\n<td>31\u201921<\/td>\n<\/tr>\n<tr>\n<td>10000 m<\/td>\n<td>31\u201931<\/td>\n<td>32\u201921<\/td>\n<td>33\u201911<\/td>\n<td>34\u201900<\/td>\n<td>34\u201950<\/td>\n<\/tr>\n<tr>\n<td>11000 m<\/td>\n<td>34\u201940<\/td>\n<td>35\u201935<\/td>\n<td>36\u201930<\/td>\n<td>37\u201924<\/td>\n<td>38\u201919<\/td>\n<\/tr>\n<tr>\n<td>12000 m<\/td>\n<td>37\u201949<\/td>\n<td>38\u201949<\/td>\n<td>39\u201949<\/td>\n<td>40\u201948<\/td>\n<td>41\u201948<\/td>\n<\/tr>\n<tr>\n<td>13000 m<\/td>\n<td>40\u201958<\/td>\n<td>42\u201903<\/td>\n<td>43\u201908<\/td>\n<td>44\u201912<\/td>\n<td>45\u201917<\/td>\n<\/tr>\n<tr>\n<td>14000 m<\/td>\n<td>44\u201907<\/td>\n<td>45\u201917<\/td>\n<td>46\u201927<\/td>\n<td>47\u201936<\/td>\n<td>48\u201946<\/td>\n<\/tr>\n<tr>\n<td>15000 m<\/td>\n<td>47\u201916<\/td>\n<td>48\u201931<\/td>\n<td>49\u201946<\/td>\n<td>51\u201900<\/td>\n<td>52\u201915<\/td>\n<\/tr>\n<tr>\n<td>16000 m<\/td>\n<td>50\u201926<\/td>\n<td>51\u201945<\/td>\n<td>53\u201905<\/td>\n<td>54\u201924<\/td>\n<td>55\u201944<\/td>\n<\/tr>\n<tr>\n<td>17000 m<\/td>\n<td>53\u201935<\/td>\n<td>54\u201959<\/td>\n<td>56\u201924<\/td>\n<td>57\u201948<\/td>\n<td>59\u201913<\/td>\n<\/tr>\n<tr>\n<td>18000 m<\/td>\n<td>56\u201944<\/td>\n<td>58\u201913<\/td>\n<td>59\u201943<\/td>\n<td>1h01\u201913<\/td>\n<td>1h02\u201942<\/td>\n<\/tr>\n<tr>\n<td>19000 m<\/td>\n<td>59\u201953<\/td>\n<td>1h01\u201927<\/td>\n<td>1h03\u201902<\/td>\n<td>1h04\u201937<\/td>\n<td>1h06\u201911<\/td>\n<\/tr>\n<tr>\n<td>20000 m<\/td>\n<td>1h03\u201902<\/td>\n<td>1h04\u201942<\/td>\n<td>1h06\u201921<\/td>\n<td>1h08\u201901<\/td>\n<td>1h09\u201940<\/td>\n<\/tr>\n<tr>\n<td>21000 m<\/td>\n<td>1h06\u201911<\/td>\n<td>1h07\u201956<\/td>\n<td>1h09\u201940<\/td>\n<td>1h11\u201925<\/td>\n<td>1h13\u201909<\/td>\n<\/tr>\n<tr>\n<td><strong>Semi<\/strong><\/td>\n<td>1h06\u201930<\/td>\n<td>1h08\u201915<\/td>\n<td>1h10\u201900<\/td>\n<td>1h11\u201945<\/td>\n<td>1h13\u201930<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<hr>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/zof.endurance-store.fr\/?P5133A356F089193\"><noscript><img src=\"https:\/\/fsx.i-run.fr\/?a=P4572B56F0891443\" alt><\/noscript><img class=\" lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt data-src=\"https:\/\/zof.endurance-store.fr\/?a=P5133A356F089193\"><\/a><\/figure>\n<h3 id=\"objectif-1h16\">2. Temps sur semi-marathon : <strong>1H16 \/ 1H18 \/ 1H20 \/ 1H22 \/ 1H24<\/strong><\/h3>\n<p>Vous visez un chrono qui force le respect ! Un objectif entre 1h16 et 1h24 sur semi-marathon est \u00e0 votre port\u00e9e avec un plan structur\u00e9. FREQUENCE Running vous accompagne avec la pr\u00e9cision d&rsquo;un encadrement pro, pour vous aider \u00e0 passer un cap.<\/p>\n<div class=\"wp-container-2 wp-block-buttons aligncenter\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-text-color has-background has-vivid-green-cyan-background-color\" style=\"color: #ffffff;\" href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\">T\u00e9l\u00e9chargez l\u2019app<\/a><\/div>\n<\/div>\n<figure class=\"wp-block-table is-style-stripes\">\n<table>\n<tbody>\n<tr>\n<td><strong>Distance \/ Allure<\/strong><\/td>\n<td><strong>16.7 km\/h<\/strong><\/td>\n<td><strong>16.2 km\/h<\/strong><\/td>\n<td><strong>15.8 km\/h<\/strong><\/td>\n<td><strong>15.4 km\/h<\/strong><\/td>\n<td><strong>15.1 km\/h<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1000 m<\/td>\n<td>3\u201936<\/td>\n<td>3\u201942<\/td>\n<td>3\u201947<\/td>\n<td>3\u201953<\/td>\n<td>3\u201959<\/td>\n<\/tr>\n<tr>\n<td>2000 m<\/td>\n<td>7\u201912<\/td>\n<td>7\u201924<\/td>\n<td>7\u201935<\/td>\n<td>7\u201946<\/td>\n<td>7\u201958<\/td>\n<\/tr>\n<tr>\n<td>3000 m<\/td>\n<td>10\u201948<\/td>\n<td>11\u201905<\/td>\n<td>11\u201922<\/td>\n<td>11\u201940<\/td>\n<td>11\u201957<\/td>\n<\/tr>\n<tr>\n<td>4000 m<\/td>\n<td>14\u201924<\/td>\n<td>14\u201947<\/td>\n<td>15\u201910<\/td>\n<td>15\u201933<\/td>\n<td>15\u201955<\/td>\n<\/tr>\n<tr>\n<td>5000 m<\/td>\n<td>18\u201901<\/td>\n<td>18\u201929<\/td>\n<td>18\u201957<\/td>\n<td>19\u201926<\/td>\n<td>19\u201954<\/td>\n<\/tr>\n<tr>\n<td>6000 m<\/td>\n<td>21\u201937<\/td>\n<td>22\u201911<\/td>\n<td>22\u201945<\/td>\n<td>23\u201919<\/td>\n<td>23\u201953<\/td>\n<\/tr>\n<tr>\n<td>7000 m<\/td>\n<td>25\u201913<\/td>\n<td>25\u201953<\/td>\n<td>26\u201932<\/td>\n<td>27\u201912<\/td>\n<td>27\u201952<\/td>\n<\/tr>\n<tr>\n<td>8000 m<\/td>\n<td>28\u201949<\/td>\n<td>29\u201934<\/td>\n<td>30\u201920<\/td>\n<td>31\u201905<\/td>\n<td>31\u201951<\/td>\n<\/tr>\n<tr>\n<td>9000 m<\/td>\n<td>32\u201925<\/td>\n<td>33\u201916<\/td>\n<td>34\u201907<\/td>\n<td>34\u201959<\/td>\n<td>35\u201950<\/td>\n<\/tr>\n<tr>\n<td>10000 m<\/td>\n<td>36\u201901<\/td>\n<td>36\u201958<\/td>\n<td>37\u201955<\/td>\n<td>38\u201952<\/td>\n<td>39\u201949<\/td>\n<\/tr>\n<tr>\n<td>11000 m<\/td>\n<td>39\u201937<\/td>\n<td>40\u201940<\/td>\n<td>41\u201942<\/td>\n<td>42\u201945<\/td>\n<td>43\u201947<\/td>\n<\/tr>\n<tr>\n<td>12000 m<\/td>\n<td>43\u201913<\/td>\n<td>44\u201922<\/td>\n<td>45\u201930<\/td>\n<td>46\u201938<\/td>\n<td>47\u201946<\/td>\n<\/tr>\n<tr>\n<td>13000 m<\/td>\n<td>46\u201949<\/td>\n<td>48\u201903<\/td>\n<td>49\u201917<\/td>\n<td>50\u201931<\/td>\n<td>51\u201945<\/td>\n<\/tr>\n<tr>\n<td>14000 m<\/td>\n<td>50\u201926<\/td>\n<td>51\u201945<\/td>\n<td>53\u201905<\/td>\n<td>54\u201924<\/td>\n<td>55\u201944<\/td>\n<\/tr>\n<tr>\n<td>15000 m<\/td>\n<td>54\u201902<\/td>\n<td>55\u201927<\/td>\n<td>56\u201952<\/td>\n<td>58\u201918<\/td>\n<td>59\u201943<\/td>\n<\/tr>\n<tr>\n<td>16000 m<\/td>\n<td>57\u201938<\/td>\n<td>59\u201909<\/td>\n<td>1h00\u201940<\/td>\n<td>1h02\u201911<\/td>\n<td>1h03\u201942<\/td>\n<\/tr>\n<tr>\n<td>17000 m<\/td>\n<td>1h01\u201914<\/td>\n<td>1h02\u201951<\/td>\n<td>1h04\u201927<\/td>\n<td>1h06\u201904<\/td>\n<td>1h07\u201941<\/td>\n<\/tr>\n<tr>\n<td>18000 m<\/td>\n<td>1h04\u201950<\/td>\n<td>1h06\u201932<\/td>\n<td>1h08\u201915<\/td>\n<td>1h09\u201957<\/td>\n<td>1h11\u201940<\/td>\n<\/tr>\n<tr>\n<td>19000 m<\/td>\n<td>1h08\u201926<\/td>\n<td>1h10\u201914<\/td>\n<td>1h12\u201902<\/td>\n<td>1h13\u201950<\/td>\n<td>1h15\u201938<\/td>\n<\/tr>\n<tr>\n<td>20000 m<\/td>\n<td>1h12\u201902<\/td>\n<td>1h13\u201956<\/td>\n<td>1h15\u201950<\/td>\n<td>1h17\u201944<\/td>\n<td>1h19\u201937<\/td>\n<\/tr>\n<tr>\n<td>21000 m<\/td>\n<td>1h15\u201938<\/td>\n<td>1h17\u201938<\/td>\n<td>1h19\u201937<\/td>\n<td>1h21\u201937<\/td>\n<td>1h23\u201936<\/td>\n<\/tr>\n<tr>\n<td><strong>Semi<\/strong><\/td>\n<td>1h16\u201900<\/td>\n<td>1h18\u201900<\/td>\n<td>1h20\u201900<\/td>\n<td>1h22\u201900<\/td>\n<td>1h24\u201900<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<hr>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/zof.endurance-store.fr\/?P5133A356F089193\"><noscript><img src=\"https:\/\/fsx.i-run.fr\/?a=P4572B56F0891443\" alt><\/noscript><img class=\" lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt data-src=\"https:\/\/zof.endurance-store.fr\/?a=P5133A356F089193\"><\/a><\/figure>\n<\/div>\n<h3 id=\"objectif-1h25\">3. Temps de passage semi-marathon : <strong>1H25 \/ 1H27 \/ 1H30 \/ 1H32 \/ 1H34<\/strong><\/h3>\n<p>Franchir la barre symbolique des 1h30&#8230; Un r\u00eave pour beaucoup de coureurs ! Pour y parvenir, l\u2019algorithme intelligent de FREQUENCE Running adapte chaque s\u00e9ance \u00e0 votre niveau pour vous faire progresser durablement.<\/p>\n<div class=\"wp-container-3 wp-block-buttons aligncenter\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-text-color has-background has-vivid-green-cyan-background-color\" style=\"color: #ffffff;\" href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\">T\u00e9l\u00e9chargez l\u2019app<\/a><\/div>\n<\/div>\n<figure class=\"wp-block-table is-style-stripes\">\n<table>\n<tbody>\n<tr>\n<td><strong>Distance \/ Allure<\/strong><\/td>\n<td><strong>14.8 km\/h<\/strong><\/td>\n<td><strong>14.4 km\/h<\/strong><\/td>\n<td><strong>14 km\/h<\/strong><\/td>\n<td><strong>13.7 km\/h<\/strong><\/td>\n<td><strong>13.4 km\/h<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1000 m<\/td>\n<td>4\u201903<\/td>\n<td>4\u201910<\/td>\n<td>4\u201916<\/td>\n<td>4\u201922<\/td>\n<td>4\u201929<\/td>\n<\/tr>\n<tr>\n<td>2000 m<\/td>\n<td>8\u201906<\/td>\n<td>8\u201919<\/td>\n<td>8\u201932<\/td>\n<td>8\u201945<\/td>\n<td>8\u201957<\/td>\n<\/tr>\n<tr>\n<td>3000 m<\/td>\n<td>12\u201909<\/td>\n<td>12\u201929<\/td>\n<td>12\u201948<\/td>\n<td>13\u201907<\/td>\n<td>13\u201926<\/td>\n<\/tr>\n<tr>\n<td>4000 m<\/td>\n<td>16\u201913<\/td>\n<td>16\u201938<\/td>\n<td>17\u201904<\/td>\n<td>17\u201929<\/td>\n<td>17\u201955<\/td>\n<\/tr>\n<tr>\n<td>5000 m<\/td>\n<td>20\u201916<\/td>\n<td>20\u201948<\/td>\n<td>21\u201920<\/td>\n<td>21\u201952<\/td>\n<td>22\u201924<\/td>\n<\/tr>\n<tr>\n<td>6000 m<\/td>\n<td>24\u201919<\/td>\n<td>24\u201957<\/td>\n<td>25\u201936<\/td>\n<td>26\u201914<\/td>\n<td>26\u201952<\/td>\n<\/tr>\n<tr>\n<td>7000 m<\/td>\n<td>28\u201922<\/td>\n<td>29\u201907<\/td>\n<td>29\u201951<\/td>\n<td>30\u201936<\/td>\n<td>31\u201921<\/td>\n<\/tr>\n<tr>\n<td>8000 m<\/td>\n<td>32\u201925<\/td>\n<td>33\u201916<\/td>\n<td>34\u201907<\/td>\n<td>34\u201959<\/td>\n<td>35\u201950<\/td>\n<\/tr>\n<tr>\n<td>9000 m<\/td>\n<td>36\u201928<\/td>\n<td>37\u201926<\/td>\n<td>38\u201923<\/td>\n<td>39\u201921<\/td>\n<td>40\u201918<\/td>\n<\/tr>\n<tr>\n<td>10000 m<\/td>\n<td>40\u201931<\/td>\n<td>41\u201935<\/td>\n<td>42\u201939<\/td>\n<td>43\u201943<\/td>\n<td>44\u201947<\/td>\n<\/tr>\n<tr>\n<td>11000 m<\/td>\n<td>44\u201934<\/td>\n<td>45\u201945<\/td>\n<td>46\u201955<\/td>\n<td>48\u201906<\/td>\n<td>49\u201916<\/td>\n<\/tr>\n<tr>\n<td>12000 m<\/td>\n<td>48\u201938<\/td>\n<td>49\u201954<\/td>\n<td>51\u201911<\/td>\n<td>52\u201928<\/td>\n<td>53\u201945<\/td>\n<\/tr>\n<tr>\n<td>13000 m<\/td>\n<td>52\u201941<\/td>\n<td>54\u201904<\/td>\n<td>55\u201927<\/td>\n<td>56\u201950<\/td>\n<td>58\u201913<\/td>\n<\/tr>\n<tr>\n<td>14000 m<\/td>\n<td>56\u201944<\/td>\n<td>58\u201913<\/td>\n<td>59\u201943<\/td>\n<td>1h01\u201913<\/td>\n<td>1h02\u201942<\/td>\n<\/tr>\n<tr>\n<td>15000 m<\/td>\n<td>1h00\u201947<\/td>\n<td>1h02\u201923<\/td>\n<td>1h03\u201959<\/td>\n<td>1h05\u201935<\/td>\n<td>1h07\u201911<\/td>\n<\/tr>\n<tr>\n<td>16000 m<\/td>\n<td>1h04\u201950<\/td>\n<td>1h06\u201932<\/td>\n<td>1h08\u201915<\/td>\n<td>1h09\u201957<\/td>\n<td>1h11\u201940<\/td>\n<\/tr>\n<tr>\n<td>17000 m<\/td>\n<td>1h08\u201953<\/td>\n<td>1h10\u201942<\/td>\n<td>1h12\u201931<\/td>\n<td>1h14\u201919<\/td>\n<td>1h16\u201908<\/td>\n<\/tr>\n<tr>\n<td>18000 m<\/td>\n<td>1h12\u201956<\/td>\n<td>1h14\u201951<\/td>\n<td>1h16\u201947<\/td>\n<td>1h18\u201942<\/td>\n<td>1h20\u201937<\/td>\n<\/tr>\n<tr>\n<td>19000 m<\/td>\n<td>1h16\u201959<\/td>\n<td>1h19\u201901<\/td>\n<td>1h21\u201903<\/td>\n<td>1h23\u201904<\/td>\n<td>1h25\u201906<\/td>\n<\/tr>\n<tr>\n<td>20000 m<\/td>\n<td>1h21\u201903<\/td>\n<td>1h23\u201911<\/td>\n<td>1h25\u201918<\/td>\n<td>1h27\u201926<\/td>\n<td>1h29\u201934<\/td>\n<\/tr>\n<tr>\n<td>21000 m<\/td>\n<td>1h25\u201906<\/td>\n<td>1h27\u201920<\/td>\n<td>1h29\u201934<\/td>\n<td>1h31\u201949<\/td>\n<td>1h34\u201903<\/td>\n<\/tr>\n<tr>\n<td><strong>Semi<\/strong><\/td>\n<td>1h25\u201930<\/td>\n<td>1h27\u201945<\/td>\n<td>1h30\u201900<\/td>\n<td>1h32\u201915<\/td>\n<td>1h34\u201930<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<hr>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/zof.endurance-store.fr\/?P5133A356F089193\"><noscript><img src=\"https:\/\/fsx.i-run.fr\/?a=P4572B56F0891443\" alt><\/noscript><img class=\" lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt data-src=\"https:\/\/zof.endurance-store.fr\/?a=P5133A356F089193\"><\/a><\/figure>\n<\/div>\n<h3 id=\"objectif-1h39\">4. Temps de passage : <strong>1H39 \/ 1H42 \/ 1H45 \/ 1H47 \/ 1H50<\/strong><\/h3>\n<p>Se pr\u00e9parer pour un semi entre 1h40 et 1h50 est un formidable projet sportif. La r\u00e9gularit\u00e9 est la cl\u00e9, et l\u2019application FREQUENCE Running vous propose ce coaching personnalis\u00e9 pour r\u00e9ussir tous vos objectifs.<\/p>\n<div class=\"wp-container-4 wp-block-buttons aligncenter\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-text-color has-background has-vivid-green-cyan-background-color\" style=\"color: #ffffff;\" href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\">T\u00e9l\u00e9chargez l\u2019app<\/a><\/div>\n<\/div>\n<figure class=\"wp-block-table is-style-stripes\">\n<table>\n<tbody>\n<tr>\n<td><strong>Distance \/ Allure<\/strong><\/td>\n<td><strong>12.7 km\/h<\/strong><\/td>\n<td><strong>12.4 km\/h<\/strong><\/td>\n<td><strong>12 km\/h<\/strong><\/td>\n<td><strong>11.7 km\/h<\/strong><\/td>\n<td><strong>11.4 km\/h<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1000 m<\/td>\n<td>4\u201944<\/td>\n<td>4\u201951<\/td>\n<td>4\u201959<\/td>\n<td>5\u201906<\/td>\n<td>5\u201914<\/td>\n<\/tr>\n<tr>\n<td>2000 m<\/td>\n<td>9\u201927<\/td>\n<td>9\u201942<\/td>\n<td>9\u201957<\/td>\n<td>10\u201912<\/td>\n<td>10\u201927<\/td>\n<\/tr>\n<tr>\n<td>3000 m<\/td>\n<td>14\u201911<\/td>\n<td>14\u201933<\/td>\n<td>14\u201956<\/td>\n<td>15\u201918<\/td>\n<td>15\u201941<\/td>\n<\/tr>\n<tr>\n<td>4000 m<\/td>\n<td>18\u201955<\/td>\n<td>19\u201924<\/td>\n<td>19\u201954<\/td>\n<td>20\u201924<\/td>\n<td>20\u201954<\/td>\n<\/tr>\n<tr>\n<td>5000 m<\/td>\n<td>23\u201938<\/td>\n<td>24\u201916<\/td>\n<td>24\u201953<\/td>\n<td>25\u201930<\/td>\n<td>26\u201908<\/td>\n<\/tr>\n<tr>\n<td>6000 m<\/td>\n<td>28\u201922<\/td>\n<td>29\u201907<\/td>\n<td>29\u201951<\/td>\n<td>30\u201936<\/td>\n<td>31\u201921<\/td>\n<\/tr>\n<tr>\n<td>7000 m<\/td>\n<td>33\u201906&nbsp;\u00bb<\/td>\n<td>33\u201958&nbsp;\u00bb<\/td>\n<td>34\u201950&nbsp;\u00bb<\/td>\n<td>35\u201942&nbsp;\u00bb<\/td>\n<td>36\u201935<\/td>\n<\/tr>\n<tr>\n<td>8000 m<\/td>\n<td>37\u201949<\/td>\n<td>38\u201949<\/td>\n<td>39\u201949<\/td>\n<td>40\u201948<\/td>\n<td>41\u201948<\/td>\n<\/tr>\n<tr>\n<td>9000 m<\/td>\n<td>42\u201933<\/td>\n<td>43\u201940<\/td>\n<td>44\u201947<\/td>\n<td>45\u201954<\/td>\n<td>47\u201902<\/td>\n<\/tr>\n<tr>\n<td>10000 m<\/td>\n<td>47\u201916<\/td>\n<td>48\u201931<\/td>\n<td>49\u201946<\/td>\n<td>51\u201900<\/td>\n<td>52\u201915<\/td>\n<\/tr>\n<tr>\n<td>11000 m<\/td>\n<td>52\u201900<\/td>\n<td>53\u201922<\/td>\n<td>54\u201944<\/td>\n<td>56\u201906<\/td>\n<td>57\u201929<\/td>\n<\/tr>\n<tr>\n<td>12000 m<\/td>\n<td>56\u201944<\/td>\n<td>58\u201913<\/td>\n<td>59\u201943<\/td>\n<td>1h01\u201913<\/td>\n<td>1h02\u201942<\/td>\n<\/tr>\n<tr>\n<td>13000 m<\/td>\n<td>1h01\u201927<\/td>\n<td>1h03\u201904<\/td>\n<td>1h04\u201942<\/td>\n<td>1h06\u201919<\/td>\n<td>1h07\u201956<\/td>\n<\/tr>\n<tr>\n<td>14000 m<\/td>\n<td>1h06\u201911<\/td>\n<td>1h07\u201956<\/td>\n<td>1h09\u201940<\/td>\n<td>1h11\u201925<\/td>\n<td>1h13\u201909<\/td>\n<\/tr>\n<tr>\n<td>15000 m<\/td>\n<td>1h10\u201955<\/td>\n<td>1h12\u201947<\/td>\n<td>1h14\u201939<\/td>\n<td>1h16\u201931<\/td>\n<td>1h18\u201923<\/td>\n<\/tr>\n<tr>\n<td>16000 m<\/td>\n<td>1h15\u201938<\/td>\n<td>1h17\u201938<\/td>\n<td>1h19\u201937<\/td>\n<td>1h21\u201937<\/td>\n<td>1h23\u201936<\/td>\n<\/tr>\n<tr>\n<td>17000 m<\/td>\n<td>1h20\u201922<\/td>\n<td>1h22\u201929<\/td>\n<td>1h24\u201936<\/td>\n<td>1h26\u201943<\/td>\n<td>1h28\u201950<\/td>\n<\/tr>\n<tr>\n<td>18000 m<\/td>\n<td>1h25\u201906<\/td>\n<td>1h27\u201920<\/td>\n<td>1h29\u201934<\/td>\n<td>1h31\u201949<\/td>\n<td>1h34\u201903<\/td>\n<\/tr>\n<tr>\n<td>19000 m<\/td>\n<td>1h29\u201949<\/td>\n<td>1h32\u201911<\/td>\n<td>1h34\u201933<\/td>\n<td>1h36\u201955<\/td>\n<td>1h39\u201917<\/td>\n<\/tr>\n<tr>\n<td>20000 m<\/td>\n<td>1h34\u201933<\/td>\n<td>1h37\u201902<\/td>\n<td>1h39\u201932<\/td>\n<td>1h42\u201901<\/td>\n<td>1h44\u201930<\/td>\n<\/tr>\n<tr>\n<td>21000 m<\/td>\n<td>1h39\u201917<\/td>\n<td>1h41\u201953<\/td>\n<td>1h44\u201930<\/td>\n<td>1h47\u201907<\/td>\n<td>1h49\u201944<\/td>\n<\/tr>\n<tr>\n<td><strong>Semi<\/strong><\/td>\n<td>1h39\u201945<\/td>\n<td>1h42\u201922<\/td>\n<td>1h45\u201900<\/td>\n<td>1h47\u201938<\/td>\n<td>1h50\u201915<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<hr>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/zof.endurance-store.fr\/?P5133A356F089193\"><noscript><img src=\"https:\/\/fsx.i-run.fr\/?a=P4572B56F0891443\" alt><\/noscript><img class=\" lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt data-src=\"https:\/\/zof.endurance-store.fr\/?a=P5133A356F089193\"><\/a><\/figure>\n<\/div>\n<h3 id=\"objectif-1h54\">5. Temps de passage semi-marathon : <strong>1H54 \/ 1H57 \/ 2H00 \/ 2H03 \/ 2H06<\/strong><\/h3>\n<p>Franchir la ligne sous les 2 heures est une immense victoire. Si c&rsquo;est votre objectif, FREQUENCE Running vous aide \u00e0 y arriver en toute confiance, avec un plan fiable et rassurant pour construire votre endurance, kilom\u00e8tre apr\u00e8s kilom\u00e8tre.<\/p>\n<div class=\"wp-container-5 wp-block-buttons aligncenter\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-text-color has-background has-vivid-green-cyan-background-color\" style=\"color: #ffffff;\" href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\">T\u00e9l\u00e9chargez l\u2019app<\/a><\/div>\n<\/div>\n<figure class=\"wp-block-table is-style-stripes\">\n<table>\n<tbody>\n<tr>\n<td><strong>Distance \/ allure<\/strong><\/td>\n<td><strong>11.1 km\/h<\/strong><\/td>\n<td><strong>10.8 km\/h<\/strong><\/td>\n<td><strong>10.5 km\/h<\/strong><\/td>\n<td><strong>10.3 km\/h<\/strong><\/td>\n<td><strong>10 km\/h<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1000 m<\/td>\n<td>5\u201924<\/td>\n<td>5\u201933<\/td>\n<td>5\u201941<\/td>\n<td>5\u201950<\/td>\n<td>5\u201958<\/td>\n<\/tr>\n<tr>\n<td>2000 m<\/td>\n<td>10\u201948<\/td>\n<td>11\u201905<\/td>\n<td>11\u201922<\/td>\n<td>11\u201940<\/td>\n<td>11\u201957<\/td>\n<\/tr>\n<tr>\n<td>3000 m<\/td>\n<td>16\u201913<\/td>\n<td>16\u201938<\/td>\n<td>17\u201904<\/td>\n<td>17\u201929<\/td>\n<td>17\u201955<\/td>\n<\/tr>\n<tr>\n<td>4000 m<\/td>\n<td>21\u201937<\/td>\n<td>22\u201911<\/td>\n<td>22\u201945<\/td>\n<td>23\u201919<\/td>\n<td>23\u201953<\/td>\n<\/tr>\n<tr>\n<td>5000 m<\/td>\n<td>27\u201901<\/td>\n<td>27\u201944<\/td>\n<td>28\u201926<\/td>\n<td>29\u201909<\/td>\n<td>29\u201951<\/td>\n<\/tr>\n<tr>\n<td>6000 m<\/td>\n<td>32\u201925<\/td>\n<td>33\u201916<\/td>\n<td>34\u201907<\/td>\n<td>34\u201959<\/td>\n<td>35\u201950<\/td>\n<\/tr>\n<tr>\n<td>7000 m<\/td>\n<td>37\u201949<\/td>\n<td>38\u201949<\/td>\n<td>39\u201949<\/td>\n<td>40\u201948<\/td>\n<td>41\u201948<\/td>\n<\/tr>\n<tr>\n<td>8000 m<\/td>\n<td>43\u201913<\/td>\n<td>44\u201922<\/td>\n<td>45\u201930<\/td>\n<td>46\u201938<\/td>\n<td>47\u201946<\/td>\n<\/tr>\n<tr>\n<td>9000 m<\/td>\n<td>48\u201938<\/td>\n<td>49\u201954<\/td>\n<td>51\u201911<\/td>\n<td>52\u201928<\/td>\n<td>53\u201945<\/td>\n<\/tr>\n<tr>\n<td>10000 m<\/td>\n<td>54\u201902<\/td>\n<td>55\u201927<\/td>\n<td>56\u201952<\/td>\n<td>58\u201918<\/td>\n<td>59\u201943<\/td>\n<\/tr>\n<tr>\n<td>11000 m<\/td>\n<td>59\u201926<\/td>\n<td>1h00\u201960<\/td>\n<td>1h02\u201934<\/td>\n<td>1h04\u201907<\/td>\n<td>1h05\u201941<\/td>\n<\/tr>\n<tr>\n<td>12000 m<\/td>\n<td>1h04\u201950<\/td>\n<td>1h06\u201932<\/td>\n<td>1h08\u201915<\/td>\n<td>1h09\u201957<\/td>\n<td>1h11\u201940<\/td>\n<\/tr>\n<tr>\n<td>13000 m<\/td>\n<td>1h10\u201914<\/td>\n<td>1h12\u201905<\/td>\n<td>1h13\u201956<\/td>\n<td>1h15\u201947<\/td>\n<td>1h17\u201938<\/td>\n<\/tr>\n<tr>\n<td>14000 m<\/td>\n<td>1h15\u201938<\/td>\n<td>1h17\u201938<\/td>\n<td>1h19\u201937<\/td>\n<td>1h21\u201937<\/td>\n<td>1h23\u201936<\/td>\n<\/tr>\n<tr>\n<td>15000 m<\/td>\n<td>1h21\u201903<\/td>\n<td>1h23\u201911<\/td>\n<td>1h25\u201918<\/td>\n<td>1h27\u201926<\/td>\n<td>1h29\u201934<\/td>\n<\/tr>\n<tr>\n<td>16000 m<\/td>\n<td>1h26\u201927<\/td>\n<td>1h28\u201943<\/td>\n<td>1h30\u201960<\/td>\n<td>1h33\u201916<\/td>\n<td>1h35\u201933<\/td>\n<\/tr>\n<tr>\n<td>17000 m<\/td>\n<td>1h31\u201951<\/td>\n<td>1h34\u201916<\/td>\n<td>1h36\u201941<\/td>\n<td>1h39\u201906<\/td>\n<td>1h41\u201931<\/td>\n<\/tr>\n<tr>\n<td>18000 m<\/td>\n<td>1h37\u201915<\/td>\n<td>1h39\u201949<\/td>\n<td>1h42\u201922<\/td>\n<td>1h44\u201956<\/td>\n<td>1h47\u201929<\/td>\n<\/tr>\n<tr>\n<td>19000 m<\/td>\n<td>1h42\u201939<\/td>\n<td>1h45\u201921<\/td>\n<td>1h48\u201903<\/td>\n<td>1h50\u201945<\/td>\n<td>1h53\u201928<\/td>\n<\/tr>\n<tr>\n<td>20000 m<\/td>\n<td>1h48\u201903<\/td>\n<td>1h50\u201954<\/td>\n<td>1h53\u201945<\/td>\n<td>1h56\u201935\u2019<\/td>\n<td>1h59\u201926<\/td>\n<\/tr>\n<tr>\n<td>21000 m<\/td>\n<td>1h53\u201928<\/td>\n<td>1h56\u201927<\/td>\n<td>1h59\u201926<\/td>\n<td>2h02\u201925<\/td>\n<td>2h05\u201924<\/td>\n<\/tr>\n<tr>\n<td><strong>Semi<\/strong><\/td>\n<td>1h54\u201900<\/td>\n<td>1h57\u201900<\/td>\n<td>2h00\u201900<\/td>\n<td>2h03\u201900<\/td>\n<td>2h06\u201900<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<hr>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/zof.endurance-store.fr\/?P5133A356F089193\"><noscript><img src=\"https:\/\/fsx.i-run.fr\/?a=P4572B56F0891443\" alt><\/noscript><img class=\" lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt data-src=\"https:\/\/zof.endurance-store.fr\/?a=P5133A356F089193\"><\/a><\/figure>\n<\/div>\n<h3 id=\"objectif-2h08\">6. Temps de passage : <strong>2H08 \/ 2H11 \/ 2H15 \/ 2H18 \/ 2H21<\/strong><\/h3>\n<p>L&rsquo;objectif ultime est de prendre du plaisir et de finir ! Pour cela, rien de mieux qu&rsquo;un plan qui vous donne confiance. FREQUENCE Running calcule automatiquement votre chrono cible en fonction de votre profil et vous pr\u00e9pare \u00e0 vivre une exp\u00e9rience inoubliable.<\/p>\n<div class=\"wp-container-6 wp-block-buttons aligncenter\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-text-color has-background has-vivid-green-cyan-background-color\" style=\"color: #ffffff;\" href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\"><strong>T\u00e9l\u00e9chargez l\u2019app<\/strong><\/a><\/div>\n<\/div>\n<figure class=\"wp-block-table is-style-stripes\">\n<table>\n<tbody>\n<tr>\n<td><strong>Distance \/ allure<\/strong><\/td>\n<td><strong>9.8 km\/h<\/strong><\/td>\n<td><strong>9.6 km\/h<\/strong><\/td>\n<td><strong>9.3 km\/h<\/strong><\/td>\n<td><strong>9.1 km\/h<\/strong><\/td>\n<td><strong>8.9km\/h<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1000 m<\/td>\n<td>6\u201905<\/td>\n<td>6\u201914<\/td>\n<td>6\u201924<\/td>\n<td>6\u201933<\/td>\n<td>6\u201943<\/td>\n<\/tr>\n<tr>\n<td>2000 m<\/td>\n<td>12\u201909<\/td>\n<td>12\u201929<\/td>\n<td>12\u201948<\/td>\n<td>13\u201907<\/td>\n<td>13\u201926<\/td>\n<\/tr>\n<tr>\n<td>3000 m<\/td>\n<td>18\u201914<\/td>\n<td>18\u201943<\/td>\n<td>19\u201912<\/td>\n<td>19\u201940<\/td>\n<td>20\u201909<\/td>\n<\/tr>\n<tr>\n<td>4000 m<\/td>\n<td>24\u201919<\/td>\n<td>24\u201957<\/td>\n<td>25\u201936<\/td>\n<td>26\u201914<\/td>\n<td>26\u201952<\/td>\n<\/tr>\n<tr>\n<td>5000 m<\/td>\n<td>30\u201923<\/td>\n<td>31\u201911<\/td>\n<td>31\u201959<\/td>\n<td>32\u201947<\/td>\n<td>33\u201935<\/td>\n<\/tr>\n<tr>\n<td>6000 m<\/td>\n<td>36\u201928<\/td>\n<td>37\u201926<\/td>\n<td>38\u201923<\/td>\n<td>39\u201921<\/td>\n<td>40\u201918<\/td>\n<\/tr>\n<tr>\n<td>7000 m<\/td>\n<td>42\u201933<\/td>\n<td>43\u201940<\/td>\n<td>44\u201947<\/td>\n<td>45\u201954<\/td>\n<td>47\u201902<\/td>\n<\/tr>\n<tr>\n<td>8000 m<\/td>\n<td>48\u201938<\/td>\n<td>49\u201954<\/td>\n<td>51\u201911<\/td>\n<td>52\u201928<\/td>\n<td>53\u201945<\/td>\n<\/tr>\n<tr>\n<td>9000 m<\/td>\n<td>54\u201942<\/td>\n<td>56\u201909<\/td>\n<td>57\u201935<\/td>\n<td>59\u201901<\/td>\n<td>1h00\u201928<\/td>\n<\/tr>\n<tr>\n<td>10000 m<\/td>\n<td>1h00\u201947<\/td>\n<td>1h02\u201923<\/td>\n<td>1h03\u201959<\/td>\n<td>1h05\u201935<\/td>\n<td>1h07\u201911<\/td>\n<\/tr>\n<tr>\n<td>11000 m<\/td>\n<td>1h06\u201952<\/td>\n<td>1h08\u201937<\/td>\n<td>1h10\u201923<\/td>\n<td>1h12\u201908<\/td>\n<td>1h13\u201954<\/td>\n<\/tr>\n<tr>\n<td>12000 m<\/td>\n<td>1h12\u201956<\/td>\n<td>1h14\u201951<\/td>\n<td>1h16\u201947<\/td>\n<td>1h18\u201942<\/td>\n<td>1h20\u201937<\/td>\n<\/tr>\n<tr>\n<td>13000 m<\/td>\n<td>1h19\u201901<\/td>\n<td>1h21\u201906<\/td>\n<td>1h23\u201911<\/td>\n<td>1h25\u201915<\/td>\n<td>1h27\u201920<\/td>\n<\/tr>\n<tr>\n<td>14000 m<\/td>\n<td>1h25\u201906<\/td>\n<td>1h27\u201920<\/td>\n<td>1h29\u201934<\/td>\n<td>1h31\u201949<\/td>\n<td>1h34\u201903<\/td>\n<\/tr>\n<tr>\n<td>15000 m<\/td>\n<td>1h31\u201910<\/td>\n<td>1h33\u201934<\/td>\n<td>1h35\u201958<\/td>\n<td>1h38\u201922<\/td>\n<td>1h40\u201946<\/td>\n<\/tr>\n<tr>\n<td>16000 m<\/td>\n<td>1h37\u201915<\/td>\n<td>1h39\u201949<\/td>\n<td>1h42\u201922<\/td>\n<td>1h44\u201956<\/td>\n<td>1h47\u201929<\/td>\n<\/tr>\n<tr>\n<td>17000 m<\/td>\n<td>1h43\u201920<\/td>\n<td>1h46\u201903<\/td>\n<td>1h48\u201946<\/td>\n<td>1h51\u201929<\/td>\n<td>1h54\u201912<\/td>\n<\/tr>\n<tr>\n<td>18000 m<\/td>\n<td>1h49\u201924<\/td>\n<td>1h52\u201917<\/td>\n<td>1h55\u201910<\/td>\n<td>1h58\u201903<\/td>\n<td>2h00\u201955<\/td>\n<\/tr>\n<tr>\n<td>19000 m<\/td>\n<td>1h55\u201929<\/td>\n<td>1h58\u201931<\/td>\n<td>2h01\u201934<\/td>\n<td>2h04\u201936<\/td>\n<td>2h07\u201939<\/td>\n<\/tr>\n<tr>\n<td>20000 m<\/td>\n<td>2h01\u201934<\/td>\n<td>2h04\u201946<\/td>\n<td>2h07\u201958<\/td>\n<td>2h11\u201910<\/td>\n<td>2h14\u201922<\/td>\n<\/tr>\n<tr>\n<td>21000 m<\/td>\n<td>2h07\u201939<\/td>\n<td>2h11\u201900<\/td>\n<td>2h14\u201922<\/td>\n<td>2h17\u201943<\/td>\n<td>2h21\u201905<\/td>\n<\/tr>\n<tr>\n<td><strong>Semi<\/strong><\/td>\n<td>2h08\u201915<\/td>\n<td>2h11\u201938<\/td>\n<td>2h15\u201900<\/td>\n<td>2h18\u201922<\/td>\n<td>2h21\u201945<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<hr>\n<h2 id=\"le-plan-parfait\">Du Tableau \u00e0 l&rsquo;Action : Votre Plan d&rsquo;Entra\u00eenement Personnalis\u00e9<\/h2>\n<p>Ces tableaux sont votre boussole pour le jour de la course. Mais pour arriver au d\u00e9part pr\u00eat et confiant, vous avez besoin d&rsquo;un itin\u00e9raire. Un simple tableau ne s&rsquo;adapte pas \u00e0 votre emploi du temps, \u00e0 votre fatigue ou \u00e0 vos progr\u00e8s.<\/p>\n<p>C&rsquo;est l\u00e0 que l&rsquo;application <a href=\"https:\/\/frequence-running.com\/\"><strong>FREQUENCE Running<\/strong><\/a> devient votre meilleur alli\u00e9. Plut\u00f4t que de vous laisser seul avec des chiffres, notre coach intelligent cr\u00e9e un <strong>plan d&rsquo;entra\u00eenement dynamique et enti\u00e8rement personnalis\u00e9<\/strong>, qui \u00e9volue avec vous semaine apr\u00e8s semaine.<\/p>\n<p><strong>Arr\u00eatez de deviner, commencez \u00e0 vous entra\u00eener intelligemment.<\/strong> T\u00e9l\u00e9chargez<a href=\"https:\/\/frequence-running.com\/\"> FREQUENCE Running<\/a>, d\u00e9finissez votre objectif semi-marathon, et laissez-nous vous guider \u00e0 chaque s\u00e9ance, jusqu&rsquo;\u00e0 la ligne d&rsquo;arriv\u00e9e.<\/p>\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/frequence-running.com\/plan-entrainement-semi-marathon.html\"><br>\n<noscript><img class=\"wp-image-12986\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2.jpg\" alt=\"Plan d'entra\u00eenement personnalis\u00e9 pour le semi-marathon sur l'application FREQUENCE Running.\" width=\"1500\" height=\"495\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2.jpg 1500w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2-300x99.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2-1024x338.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2-768x253.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2-900x297.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2-1280x422.jpg 1280w\" sizes=\"(max-width: 1500px) 100vw, 1500px\"><\/noscript><img class=\"wp-image-12986 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201500%20495%22%3E%3C%2Fsvg%3E\" alt=\"Plan d'entra\u00eenement personnalis\u00e9 pour le semi-marathon sur l'application FREQUENCE Running.\" width=\"1500\" height=\"495\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201500%20495%22%3E%3C%2Fsvg%3E 1500w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2.jpg 1500w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2-300x99.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2-1024x338.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2-768x253.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2-900x297.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2-1280x422.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2.jpg\"><br>\n<\/a><\/figure>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Le semi-marathon. Une distance mythique, un formidable d\u00e9fi qui allie endurance et vitesse. Que vous visiez \u00e0 pulv\u00e9riser votre record personnel ou \u00e0 franchir la ligne d&rsquo;arriv\u00e9e pour la premi\u00e8re fois, une chose ne change pas : la cl\u00e9 du succ\u00e8s r\u00e9side dans une gestion d&rsquo;allure parfaite. Conna\u00eetre vos temps de passage n&rsquo;est pas un [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":12987,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[77],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Temps de passage : calcul par kilom\u00e8tre et allure sur semi-marathon 21km<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez nos tableaux d&#039;allure et temps de passage pour tous les objectifs et comment un plan personnalis\u00e9 peut vous aider \u00e0 y parvenir.\" \/>\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\/calcul-temps-de-passage-et-allure-course-semi-marathon\/\" \/>\n<meta property=\"og:locale\" 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