{"id":13032,"date":"2020-05-15T12:19:32","date_gmt":"2020-05-15T10:19:32","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=13032"},"modified":"2025-11-03T10:00:29","modified_gmt":"2025-11-03T09:00:29","slug":"calcul-temps-de-passage-et-allure-course-sur-10k","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/calcul-temps-de-passage-et-allure-course-sur-10k\/","title":{"rendered":"Calcul temps de passage et allure course sur 10\u00a0km"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><noscript><img width=\"1024\" height=\"739\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-1024x739.jpg\" alt=\"temps de passage 10 km\" class=\"wp-image-14466\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-1024x739.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-300x216.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-768x554.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-1536x1108.jpg 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-2048x1478.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-900x649.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-1280x924.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/noscript><img width=\"1024\" height=\"739\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20739%22%3E%3C%2Fsvg%3E\" alt=\"temps de passage 10 km\" class=\"wp-image-14466 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20739%22%3E%3C%2Fsvg%3E 1024w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-1024x739.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-300x216.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-768x554.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-1536x1108.jpg 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-2048x1478.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-900x649.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-1280x924.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/06\/pexels-mateusz-dach-99805-1072705-1024x739.jpg\"><\/figure>\n\n\n<p>Vous avez un objectif en t\u00eate sur <b>10 km ? <\/b>35, 40, 50 minutes ou passer sous la barre symbolique de l&rsquo;heure ? C&rsquo;est une excellente chose ! Avoir un chrono en vue est la meilleure source de motivation. La cl\u00e9 pour y parvenir le jour J est une gestion parfaite de votre allure. Conna\u00eetre vos <strong>temps de passage<\/strong> est la premi\u00e8re \u00e9tape indispensable de votre strat\u00e9gie de course.<\/p>\n<p>Ce guide est con\u00e7u pour vous donner ces rep\u00e8res essentiels. Mais nous irons plus loin : nous vous expliquerons comment transformer ces chiffres en une r\u00e9ussite concr\u00e8te, et comment un plan d&rsquo;entra\u00eenement intelligent fait toute la diff\u00e9rence.<\/p>\n<p><!-- Table of Contents --><\/p>\n<nav>\n<h2>Sommaire<\/h2>\n<ul>\n<li><a href=\"#comment-utiliser\">Comment Utiliser ces Tableaux de Temps de Passage ?<\/a><\/li>\n<li><a href=\"#de-la-theorie-a-la-pratique\">Au-del\u00e0 des Chiffres : De la Th\u00e9orie \u00e0 la Pratique<\/a><\/li>\n<li><a href=\"#objectif-35-min\">Objectif 10 km en 35 minutes<\/a><\/li>\n<li><a href=\"#objectif-40-min\">Objectif 10 km en 40 minutes<\/a><\/li>\n<li><a href=\"#objectif-45-min\">Objectif 10 km en 45 minutes<\/a><\/li>\n<li><a href=\"#objectif-50-min\">Objectif 10 km en 50 minutes<\/a><\/li>\n<li><a href=\"#objectif-55-min\">Objectif 10 km en 55 minutes<\/a><\/li>\n<li><a href=\"#objectif-1-h\">Objectif 10 km en 1 h<\/a><\/li>\n<li><a href=\"#objectif-1-h-05-min\">Objectif 10 km en 1 h 05 min<\/a><\/li>\n<li><a href=\"#plan-dynamique\">Passez du Tableau Statique au Plan Dynamique !<\/a><\/li>\n<\/ul>\n<\/nav>\n<h2 id=\"comment-utiliser\">Comment Utiliser ces Tableaux de Temps de Passage ?<\/h2>\n<p>Un \u00ab&nbsp;temps de passage&nbsp;\u00bb est le temps que vous devez r\u00e9aliser \u00e0 chaque borne kilom\u00e9trique pour atteindre votre objectif final. L&rsquo;id\u00e9e est de maintenir une allure aussi r\u00e9guli\u00e8re que possible pour optimiser votre gestion de l&rsquo;effort. Partir trop vite est l&rsquo;erreur la plus fr\u00e9quente et elle se paie cash dans les derniers kilom\u00e8tres !<\/p>\n<p>Utilisez ces tableaux pour m\u00e9moriser les 2-3 temps de passage cl\u00e9s de votre course (par exemple, au km 2, 5 et 8) pour vous assurer que vous \u00eates dans le bon rythme.<\/p>\n<figure class=\"wp-block-image size-large\"><noscript><img class=\"wp-image-13034\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-1024x396.jpg\" alt=\"Tableau des allures et temps de passage pour une course de 10km.\" width=\"1024\" height=\"396\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-1024x396.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-300x116.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-768x297.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-1536x594.jpg 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-2048x792.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-900x348.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-1280x495.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/noscript><img class=\"wp-image-13034 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20396%22%3E%3C%2Fsvg%3E\" alt=\"Tableau des allures et temps de passage pour une course de 10km.\" width=\"1024\" height=\"396\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20396%22%3E%3C%2Fsvg%3E 1024w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-1024x396.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-300x116.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-768x297.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-1536x594.jpg 1536w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-2048x792.jpg 2048w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-900x348.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-1280x495.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/temps-de-passage-allure-1024x396.jpg\"><\/figure>\n<h2 id=\"de-la-theorie-a-la-pratique\">Au-del\u00e0 des Chiffres : De la Th\u00e9orie \u00e0 la Pratique<\/h2>\n<p>Conna\u00eetre son allure cible, c&rsquo;est bien. \u00catre capable de la tenir pendant 10 kilom\u00e8tres, c&rsquo;est mieux !&nbsp; Et c&rsquo;est l\u00e0 que la magie d&rsquo;un entra\u00eenement structur\u00e9 op\u00e8re. Un simple tableau ne peut pas prendre en compte votre fatigue, les conditions m\u00e9t\u00e9o ou le d\u00e9nivel\u00e9 du parcours.<\/p>\n<p>C&rsquo;est pourquoi un <strong><a href=\"https:\/\/frequence-running.com\/plan-entrainement-10km.html\">plan d&rsquo;entra\u00eenement personnalis\u00e9<\/a><\/strong> est votre meilleur atout. Il ne vous donne pas seulement un objectif, il construit les fondations (endurance, <a href=\"https:\/\/frequence-running.com\/blog\/definition-vma\/\" target=\"_blank\" rel=\"noopener\">VMA<\/a>, seuil) pour vous permettre d&rsquo;atteindre cet objectif sereinement.<\/p>\n<hr>\n<h3 id=\"objectif-35-min\">Temps de passage 10 km en 35 minutes<\/h3>\n<p>Viser un sub 35 sur 10 km demande une excellente pr\u00e9paration et une allure de m\u00e9tronome. Chaque seconde compte. Un plan d&rsquo;entra\u00eenement adapt\u00e9 est non-n\u00e9gociable pour atteindre ce niveau de performance.<\/p>\n<p><\/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;\">Obtenir mon plan personnalis\u00e9<\/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>18 km\/h<\/strong><\/td>\n<td><strong>17.5 km\/h<\/strong><\/td>\n<td><strong>17.1 km\/h<\/strong><\/td>\n<td><strong>16.7 km\/h<\/strong><\/td>\n<td><strong>16.3<\/strong> <strong>km\/h<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1000 m<\/td>\n<td>3\u201920<\/td>\n<td>3\u201925<\/td>\n<td><strong>3\u201930<\/strong><\/td>\n<td>3\u201935<\/td>\n<td>3\u201940<\/td>\n<\/tr>\n<tr>\n<td>2000 m<\/td>\n<td>6\u201939<\/td>\n<td>6\u201950<\/td>\n<td><strong>7\u201900<\/strong><\/td>\n<td>7\u201910<\/td>\n<td>7\u201921<\/td>\n<\/tr>\n<tr>\n<td>3000 m<\/td>\n<td>9\u201958<\/td>\n<td>10\u201914<\/td>\n<td><strong>10\u201930<\/strong><\/td>\n<td>10\u201946<\/td>\n<td>11\u201902<\/td>\n<\/tr>\n<tr>\n<td>4000 m<\/td>\n<td>13\u201918<\/td>\n<td>13\u201939<\/td>\n<td><strong>14\u201900<\/strong><\/td>\n<td>14\u201921<\/td>\n<td>14\u201942<\/td>\n<\/tr>\n<tr>\n<td>5000 m<\/td>\n<td>16\u201938<\/td>\n<td>17\u201904<\/td>\n<td><strong>17\u201930<\/strong><\/td>\n<td>17\u201956<\/td>\n<td>18\u201922<\/td>\n<\/tr>\n<tr>\n<td>6000 m<\/td>\n<td>19\u201957<\/td>\n<td>20\u201928<\/td>\n<td><strong>21\u201900<\/strong><\/td>\n<td>21\u201932<\/td>\n<td>22\u201903<\/td>\n<\/tr>\n<tr>\n<td>7000 m<\/td>\n<td>23\u201916<\/td>\n<td>23\u201953<\/td>\n<td><strong>24\u201930<\/strong><\/td>\n<td>25\u201907<\/td>\n<td>25\u201944<\/td>\n<\/tr>\n<tr>\n<td>8000 m<\/td>\n<td>26\u201936<\/td>\n<td>27\u201918<\/td>\n<td><strong>28\u201900<\/strong><\/td>\n<td>28\u201942<\/td>\n<td>29\u201924<\/td>\n<\/tr>\n<tr>\n<td>9000 m<\/td>\n<td>29\u201956<\/td>\n<td>30\u201943<\/td>\n<td><strong>31\u201930<\/strong><\/td>\n<td>32\u201917<\/td>\n<td>33\u201904<\/td>\n<\/tr>\n<tr>\n<td><strong>10000 m \/ 10km<\/strong><\/td>\n<td>33\u201915<\/td>\n<td>34\u201908<\/td>\n<td><strong>35\u201900<\/strong><\/td>\n<td>35\u201952<\/td>\n<td>36\u201945<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/cbh.compressport.com\/?P512CED56F0891923\"><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:\/\/cbh.compressport.com\/?a=P512CED56F0891923\"><\/a><\/figure>\n<\/div>\n<h3 id=\"objectif-40-min\">Objectif 10km en 40 minutes<\/h3>\n<p><span class=\"selected\">Passer sous les 40 minutes est un objectif embl\u00e9matique pour de nombreux coureurs. Cela demande de tenir une allure solide de 4&rsquo;00&Prime;\/km. Votre plan doit parfaitement \u00e9quilibrer les s\u00e9ances de vitesse et d&rsquo;endurance pour y parvenir.<\/span><\/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\">Je veux passer sous la barre des 40 min <\/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>15.8<br>km\/h<\/strong><\/td>\n<td><strong>15.4<br>km\/h<\/strong><\/td>\n<td><strong>15<br>km\/h<\/strong><\/td>\n<td><strong>14.6<br>km\/h<\/strong><\/td>\n<td><strong>14.3<br>km\/h<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1000 m<\/td>\n<td>3\u201948<\/td>\n<td>3\u201954<\/td>\n<td><strong>4\u201900<\/strong><\/td>\n<td>4\u201906<\/td>\n<td>4\u201912<\/td>\n<\/tr>\n<tr>\n<td>2000 m<\/td>\n<td>7\u201936<\/td>\n<td>7\u201948<\/td>\n<td><strong>8\u201900<\/strong><\/td>\n<td>8\u201912<\/td>\n<td>8\u201924<\/td>\n<\/tr>\n<tr>\n<td>3000 m<\/td>\n<td>11\u201924<\/td>\n<td>11\u201942<\/td>\n<td><strong>12\u201900<\/strong><\/td>\n<td>12\u201918<\/td>\n<td>12\u201936<\/td>\n<\/tr>\n<tr>\n<td>4000 m<\/td>\n<td>15\u201912<\/td>\n<td>15\u201936<\/td>\n<td><strong>16\u201900<\/strong><\/td>\n<td>16\u201924<\/td>\n<td>16\u201948<\/td>\n<\/tr>\n<tr>\n<td>5000 m<\/td>\n<td>19\u201900<\/td>\n<td>19\u201930<\/td>\n<td><strong>20\u201900<\/strong><\/td>\n<td>20\u201930<\/td>\n<td>21\u201900<\/td>\n<\/tr>\n<tr>\n<td>6000 m<\/td>\n<td>22\u201948<\/td>\n<td>23\u201924<\/td>\n<td><strong>24\u201900<\/strong><\/td>\n<td>24\u201936<\/td>\n<td>25\u201912<\/td>\n<\/tr>\n<tr>\n<td>7000 m<\/td>\n<td>26\u201936<\/td>\n<td>27\u201918<\/td>\n<td><strong>28\u201900<\/strong><\/td>\n<td>28\u201942<\/td>\n<td>29\u201924<\/td>\n<\/tr>\n<tr>\n<td>8000 m<\/td>\n<td>30\u201924<\/td>\n<td>31\u201912<\/td>\n<td><strong>32\u201900<\/strong><\/td>\n<td>32\u201948<\/td>\n<td>33\u201936<\/td>\n<\/tr>\n<tr>\n<td>9000 m<\/td>\n<td>34\u201912<\/td>\n<td>35\u201906<\/td>\n<td><strong>36\u201900<\/strong><\/td>\n<td>36\u201954<\/td>\n<td>37\u201948<\/td>\n<\/tr>\n<tr>\n<td><strong>10000 m \/ 10km<\/strong><\/td>\n<td>38\u201900<\/td>\n<td>39\u201900<\/td>\n<td><strong>40\u201900<\/strong><\/td>\n<td>41\u201900<\/td>\n<td>42\u201900<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h3 id=\"objectif-45-min\">Objectif 10km en 45 minutes<\/h3>\n<p>Un objectif tr\u00e8s populaire qui demande de la rigueur. L&rsquo;algorithme expert de FREQUENCE Running calcule les allures pr\u00e9cises pour chaque s\u00e9ance, vous faisant progresser rapidement et intelligemment vers votre but.<\/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\">Atteindre mon objectif de 45 min <\/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<br>km\/h<\/strong><\/td>\n<td><strong>13.7<br>km\/h<\/strong><\/td>\n<td><strong>13.3<br>km\/h<\/strong><\/td>\n<td><strong>13<br>km\/h<\/strong><\/td>\n<td><strong>12.7<br>km\/h<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1000 m<\/td>\n<td>4\u201916<\/td>\n<td>4\u201923<\/td>\n<td><strong>4\u201930<\/strong><\/td>\n<td>4\u201937<\/td>\n<td>4\u201944<\/td>\n<\/tr>\n<tr>\n<td>2000 m<\/td>\n<td>8\u201933<\/td>\n<td>8\u201946<\/td>\n<td><strong>9\u201900<\/strong><\/td>\n<td>9\u201914<\/td>\n<td>9\u201927<\/td>\n<\/tr>\n<tr>\n<td>3000 m<\/td>\n<td>12\u201950<\/td>\n<td>13\u201910<\/td>\n<td><strong>13\u201930<\/strong><\/td>\n<td>13\u201950<\/td>\n<td>14\u201910<\/td>\n<\/tr>\n<tr>\n<td>4000 m<\/td>\n<td>17\u201906<\/td>\n<td>17\u201933<\/td>\n<td><strong>18\u201900<\/strong><\/td>\n<td>18\u201927<\/td>\n<td>18\u201954<\/td>\n<\/tr>\n<tr>\n<td>5000 m<\/td>\n<td>21\u201922<\/td>\n<td>21\u201956<\/td>\n<td><strong>22\u201930<\/strong><\/td>\n<td>23\u201904<\/td>\n<td>23\u201938<\/td>\n<\/tr>\n<tr>\n<td>6000 m<\/td>\n<td>25\u201939<\/td>\n<td>26\u201920<\/td>\n<td><strong>27\u201900<\/strong><\/td>\n<td>27\u201940<\/td>\n<td>28\u201921<\/td>\n<\/tr>\n<tr>\n<td>7000 m<\/td>\n<td>29\u201956<\/td>\n<td>30\u201943<\/td>\n<td><strong>31\u201930<\/strong><\/td>\n<td>32\u201917<\/td>\n<td>33\u201904<\/td>\n<\/tr>\n<tr>\n<td>8000 m<\/td>\n<td>34\u201912<\/td>\n<td>35\u201906<\/td>\n<td><strong>36\u201900<\/strong><\/td>\n<td>36\u201954<\/td>\n<td>37\u201948<\/td>\n<\/tr>\n<tr>\n<td>9000 m<\/td>\n<td>38\u201928<\/td>\n<td>39\u201929<\/td>\n<td><strong>40\u201930<\/strong><\/td>\n<td>41\u201931<\/td>\n<td>42\u201932<\/td>\n<\/tr>\n<tr>\n<td><strong>10000 m \/ 10km<\/strong><\/td>\n<td>42\u20194\u2032<\/td>\n<td>43\u201952<\/td>\n<td><strong>45\u201900<\/strong><\/td>\n<td>46\u201908<\/td>\n<td>47\u201915<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/cbh.compressport.com\/?P512CED56F08919233\"><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:\/\/cbh.compressport.com\/?a=P512CED56F0891923\"><\/a><\/figure>\n<\/div>\n<h3 id=\"objectif-50-min\">Objectif 10km en 50 minutes<\/h3>\n<p><span class=\"selected\">Le sub 50 est un cap majeur ! Pour y arriver, la r\u00e9gularit\u00e9 est votre meilleure amie. FREQUENCE Running vous propose un coaching quotidien pour ne rien l\u00e2cher et r\u00e9ussir votre objectif.<\/span><\/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;\">Mon plan pour moins de 50 min !<\/a><\/div>\n<\/div>\n<figure class=\"wp-block-table is-style-stripes\">\n<table>\n<tbody>\n<tr>\n<td><strong>Distance \/<br>Allure<\/strong><\/td>\n<td><strong><strong>12.6<br>km\/h<\/strong><\/strong><\/td>\n<td><strong>12.3<br>km\/h<\/strong><\/td>\n<td><strong>12<br>km\/h<\/strong><\/td>\n<td><strong>11.7<br>km\/h<\/strong><\/td>\n<td><strong>11.4<br>km\/h<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1000 m<\/td>\n<td>4\u201945<\/td>\n<td>4\u201952<\/td>\n<td><strong>5\u201900<\/strong><\/td>\n<td>5\u201908<\/td>\n<td>5\u201915<\/td>\n<\/tr>\n<tr>\n<td>2000 m<\/td>\n<td>9\u201930<\/td>\n<td>9\u201945<\/td>\n<td><strong>10\u201900<\/strong><\/td>\n<td>10\u201915<\/td>\n<td>10\u201930<\/td>\n<\/tr>\n<tr>\n<td>3000 m<\/td>\n<td>14\u201915<\/td>\n<td>14\u201938<\/td>\n<td><strong>15\u201900<\/strong><\/td>\n<td>15\u201922<\/td>\n<td>15\u201945<\/td>\n<\/tr>\n<tr>\n<td>4000 m<\/td>\n<td>19\u201900<\/td>\n<td>19\u201930<\/td>\n<td><strong>20\u201900<\/strong><\/td>\n<td>20\u201930<\/td>\n<td>21\u201900<\/td>\n<\/tr>\n<tr>\n<td>5000 m<\/td>\n<td>23\u201945<\/td>\n<td>24\u201922<\/td>\n<td><strong>25\u201900<\/strong><\/td>\n<td>25\u201938<\/td>\n<td>26\u201915<\/td>\n<\/tr>\n<tr>\n<td>6000 m<\/td>\n<td>28\u201930<\/td>\n<td>29\u201915<\/td>\n<td><strong>30\u201900<\/strong><\/td>\n<td>30\u201945<\/td>\n<td>31\u201930<\/td>\n<\/tr>\n<tr>\n<td>7000 m<\/td>\n<td>33\u201915<\/td>\n<td>34\u201908<\/td>\n<td><strong>35\u201900<\/strong><\/td>\n<td>35\u201952<\/td>\n<td>36\u201945<\/td>\n<\/tr>\n<tr>\n<td>8000 m<\/td>\n<td>38\u201900<\/td>\n<td>39\u201900<\/td>\n<td><strong>40\u201900<\/strong><\/td>\n<td>41\u201900<\/td>\n<td>42\u201900<\/td>\n<\/tr>\n<tr>\n<td>9000 m<\/td>\n<td>42\u201945<\/td>\n<td>43\u201952<\/td>\n<td><strong>45\u201900<\/strong><\/td>\n<td>46\u201908<\/td>\n<td>47\u201915<\/td>\n<\/tr>\n<tr>\n<td><strong>10000 m \/ 10km<\/strong><\/td>\n<td>47\u201930<\/td>\n<td>48\u201945<\/td>\n<td><strong>50\u201900<\/strong><\/td>\n<td>51\u201915<\/td>\n<td>52\u201930<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/cbh.compressport.com\/?P512CED56F0891923\"><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:\/\/cbh.compressport.com\/?a=P512CED56F0891923\"><\/a><\/figure>\n<\/div>\n<h3 id=\"objectif-55-min\">Objectif 10km en 55 minutes<\/h3>\n<p><span class=\"selected\">Que ce soit pour passer sous l&rsquo;heure ou viser 55 minutes, chaque progr\u00e8s est une victoire. L&rsquo;application FREQUENCE Running vous accompagne au quotidien pour vous aider \u00e0 vous d\u00e9passer et \u00e0 atteindre ce but en toute s\u00e9r\u00e9nit\u00e9.<\/span><\/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>11.5<br>km\/h<\/strong><\/td>\n<td><strong>11.2<br>km\/h<\/strong><\/td>\n<td><strong>10.9<br>km\/h<\/strong><\/td>\n<td><strong>10.7<br>km\/h<\/strong><\/td>\n<td><strong>10.4<br>km\/h<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1000 m<\/td>\n<td>5\u201914<\/td>\n<td>5\u201922<\/td>\n<td><strong>5\u201930<\/strong><\/td>\n<td>5\u201938<\/td>\n<td>5\u201946<\/td>\n<\/tr>\n<tr>\n<td>2000 m<\/td>\n<td>10\u201927<\/td>\n<td>10\u201944<\/td>\n<td><strong>11\u201900<\/strong><\/td>\n<td>11\u201916&nbsp;\u00bb<\/td>\n<td>11\u201933<\/td>\n<\/tr>\n<tr>\n<td>3000 m<\/td>\n<td>15\u201940<\/td>\n<td>16\u201905<\/td>\n<td><strong>16\u201930<\/strong><\/td>\n<td>16\u201955<\/td>\n<td>17\u201920<\/td>\n<\/tr>\n<tr>\n<td>4000 m<\/td>\n<td>20\u201954<\/td>\n<td>21\u201927<\/td>\n<td><strong>22\u201900<\/strong><\/td>\n<td>22\u201933<\/td>\n<td>23\u201906<\/td>\n<\/tr>\n<tr>\n<td>5000 m<\/td>\n<td>26\u201908<\/td>\n<td>26\u201949<\/td>\n<td><strong>27\u201930<\/strong><\/td>\n<td>28\u201911<\/td>\n<td>28\u201952<\/td>\n<\/tr>\n<tr>\n<td>6000 m<\/td>\n<td>31\u201921<\/td>\n<td>32\u201910<\/td>\n<td><strong>33\u201900<\/strong><\/td>\n<td>33\u201950&nbsp;\u00bb<\/td>\n<td>34\u201939<\/td>\n<\/tr>\n<tr>\n<td>7000 m<\/td>\n<td>36\u201934<\/td>\n<td>37\u201932<\/td>\n<td><strong>38\u201930<\/strong><\/td>\n<td>39\u201928<\/td>\n<td>40\u201926<\/td>\n<\/tr>\n<tr>\n<td>8000 m<\/td>\n<td>41\u201948<\/td>\n<td>42\u201954<\/td>\n<td><strong>44\u201900<\/strong><\/td>\n<td>45\u201906<\/td>\n<td>46\u201912<\/td>\n<\/tr>\n<tr>\n<td>9000 m<\/td>\n<td>47\u201902<\/td>\n<td>48\u201916<\/td>\n<td><strong>49\u201930<\/strong><\/td>\n<td>50\u201944<\/td>\n<td>51\u201958<\/td>\n<\/tr>\n<tr>\n<td><strong>10000 m<\/strong><\/td>\n<td>52\u201915<\/td>\n<td>53\u201938<\/td>\n<td><strong>55\u201900<\/strong><\/td>\n<td>56\u201922<\/td>\n<td>57\u201945<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h3 id=\"objectif-1-h\">Temps de passage 10 km en <strong>1 h 00<\/strong><\/h3>\n<p>Passez sous la barre des 1 h 00 sur <strong><a href=\"https:\/\/frequence-running.com\/plan-entrainement-10km.html\" target=\"_blank\" rel=\"noreferrer noopener sponsored nofollow\" aria-label=\"undefined (s\u2019ouvre dans un nouvel onglet)\">10 km<\/a><\/strong> est un v\u00e9ritable objectif pour vous ? C\u2019est possible avec l\u2019application FREQUENCE Running, nous vous accompagnons au quotidien pour vous d\u00e9passer.<\/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>Je veux passer sous l&rsquo;heure !<\/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>10.5<br>km\/h<\/strong><\/td>\n<td><strong>10.3<br>km\/h<\/strong><\/td>\n<td><strong>10<br>km\/h<\/strong><\/td>\n<td><strong>9.8<br>km\/h<\/strong><\/td>\n<td><strong>9.5<br>km\/h<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1000 m<\/td>\n<td>5\u201942<\/td>\n<td>5\u201951<\/td>\n<td><strong>6\u201900<\/strong><\/td>\n<td>6\u201909&nbsp;\u00bb<\/td>\n<td>6\u201918<\/td>\n<\/tr>\n<tr>\n<td>2000 m<\/td>\n<td>11\u201924<\/td>\n<td>11\u201942<\/td>\n<td><strong>12\u201900<\/strong><\/td>\n<td>12\u201918&nbsp;\u00bb<\/td>\n<td>12\u201936<\/td>\n<\/tr>\n<tr>\n<td>3000 m<\/td>\n<td>17\u201906<\/td>\n<td>17\u201933<\/td>\n<td><strong>18\u201900<\/strong><\/td>\n<td>18\u201927&nbsp;\u00bb<\/td>\n<td>18\u201954<\/td>\n<\/tr>\n<tr>\n<td>4000 m<\/td>\n<td>22\u201948<\/td>\n<td>23\u201924<\/td>\n<td><strong>24\u201900<\/strong><\/td>\n<td>24\u201936<\/td>\n<td>25\u201912<\/td>\n<\/tr>\n<tr>\n<td>5000 m<\/td>\n<td>28\u201930<\/td>\n<td>29\u201915<\/td>\n<td><strong>30\u201900<\/strong><\/td>\n<td>30\u201945<\/td>\n<td>31\u201930<\/td>\n<\/tr>\n<tr>\n<td>6000 m<\/td>\n<td>34\u201912<\/td>\n<td>35\u201906<\/td>\n<td><strong>36\u201900<\/strong><\/td>\n<td>36\u201954<\/td>\n<td>37\u201948<\/td>\n<\/tr>\n<tr>\n<td>7000 m<\/td>\n<td>39\u201954<\/td>\n<td>40\u201957<\/td>\n<td><strong>42\u201900<\/strong><\/td>\n<td>43\u201903<\/td>\n<td>44\u201906<\/td>\n<\/tr>\n<tr>\n<td>8000 m<\/td>\n<td>45\u201936<\/td>\n<td>46\u201948<\/td>\n<td><strong>48\u201900<\/strong><\/td>\n<td>49\u201912<\/td>\n<td>50\u201924<\/td>\n<\/tr>\n<tr>\n<td>9000 m<\/td>\n<td>51\u201918<\/td>\n<td>52\u201939<\/td>\n<td><strong>54\u201900<\/strong><\/td>\n<td>55\u201921<\/td>\n<td>56\u201942<\/td>\n<\/tr>\n<tr>\n<td><strong>10000 m \/ 10km<\/strong><\/td>\n<td>57\u201900<\/td>\n<td>58\u201930<\/td>\n<td><strong>1h00\u201900<\/strong><\/td>\n<td>1h01\u201930<\/td>\n<td>1h03\u201900<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/cbh.compressport.com\/?P512CED56F0891923\"><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:\/\/cbh.compressport.com\/?a=P512CED56F0891923\"><\/a><\/figure>\n<\/div>\n<h3 id=\"objectif-1-h-05-min\">Temps de passage 10 km : <strong>1 h 05<\/strong><\/h3>\n<p>Ne regardez plus les temps de passage et passez \u00e0 l\u2019action avec<strong><a href=\"https:\/\/frequence-running.com\/plan-entrainement-10km.html\" target=\"_blank\" rel=\"noreferrer noopener sponsored nofollow\" aria-label=\"undefined (s\u2019ouvre dans un nouvel onglet)\"> FREQUENCE Running coaching<\/a><\/strong> qui vous permettra de vous d\u00e9passer et d\u2019accomplir tous vos objectifs en course \u00e0 pied !<\/p>\n<div class=\"wp-container-7 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>Distance \/ Allure<\/td>\n<td><strong>9.7<br>km\/h<\/strong><\/td>\n<td><strong>9.5<br>km\/h<\/strong><\/td>\n<td><strong>9.2<br>km\/h<\/strong><\/td>\n<td><strong>9<br>km\/h<\/strong><\/td>\n<td><strong>8.8<br>km\/h<\/strong><\/td>\n<\/tr>\n<tr>\n<td>1000 m<\/td>\n<td>6\u201910<\/td>\n<td>6\u201920<\/td>\n<td><strong>6\u201930<\/strong><\/td>\n<td>6\u201940<\/td>\n<td>6\u201950<\/td>\n<\/tr>\n<tr>\n<td>2000 m<\/td>\n<td>12\u201921<\/td>\n<td>12\u201940<\/td>\n<td><strong>13\u201900<\/strong><\/td>\n<td>13\u201920<\/td>\n<td>13\u201939<\/td>\n<\/tr>\n<tr>\n<td>3000 m<\/td>\n<td>18\u201932<\/td>\n<td>19\u201901<\/td>\n<td><strong>19\u201930<\/strong><\/td>\n<td>19\u201959<\/td>\n<td>20\u201928<\/td>\n<\/tr>\n<tr>\n<td>4000 m<\/td>\n<td>24\u201942<\/td>\n<td>25\u201921<\/td>\n<td><strong>26\u201900<\/strong><\/td>\n<td>26\u201939<\/td>\n<td>27\u201918<\/td>\n<\/tr>\n<tr>\n<td>5000 m<\/td>\n<td>30\u201952<\/td>\n<td>31\u201941<\/td>\n<td><strong>32\u201930<\/strong><\/td>\n<td>33\u201919<\/td>\n<td>34\u201908<\/td>\n<\/tr>\n<tr>\n<td>6000 m<\/td>\n<td>37\u201903<\/td>\n<td>38\u201902<\/td>\n<td><strong>39\u201900<\/strong><\/td>\n<td>39\u201958<\/td>\n<td>40\u201957<\/td>\n<\/tr>\n<tr>\n<td>7000 m<\/td>\n<td>43\u201914<\/td>\n<td>44\u201922<\/td>\n<td><strong>45\u201930<\/strong><\/td>\n<td>46\u201938<\/td>\n<td>47\u201946<\/td>\n<\/tr>\n<tr>\n<td>8000 m<\/td>\n<td>49\u201924<\/td>\n<td>50\u201942<\/td>\n<td><strong>52\u201900<\/strong><\/td>\n<td>53\u201918<\/td>\n<td>54\u201936<\/td>\n<\/tr>\n<tr>\n<td>9000 m<\/td>\n<td>55\u201934<\/td>\n<td>57\u201902<\/td>\n<td><strong>58\u201930<\/strong><\/td>\n<td>59\u201958<\/td>\n<td>1h01\u201926<\/td>\n<\/tr>\n<tr>\n<td><strong>10000 m \/ 10km<\/strong><\/td>\n<td>1h01\u201945<\/td>\n<td>1h03\u201922<\/td>\n<td><strong>1h05\u201900<\/strong><\/td>\n<td>1h06\u201938<\/td>\n<td>1h08\u201915<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2 id=\"plan-dynamique\">Passez du tableau statique au plan dynamique !<\/h2>\n<p>Ces tableaux sont votre feuille de route. Mais la route n&rsquo;est jamais plate ! Pour vraiment mettre toutes les chances de votre c\u00f4t\u00e9, il vous faut un GPS, un coach qui s&rsquo;adapte en temps r\u00e9el. C&rsquo;est exactement ce que fait l&rsquo;application FREQUENCE Running.<\/p>\n<p>Plut\u00f4t que de simplement regarder des chiffres, passez \u00e0 l&rsquo;action. <a href=\"https:\/\/frequence-running.com\/index.html\" target=\"_blank\" rel=\"noopener\"><strong>T\u00e9l\u00e9chargez l&rsquo;application, entrez votre objectif, et laissez notre intelligence artificielle cr\u00e9er le plan d&rsquo;entra\u00eenement parfait et personnalis\u00e9 qui vous m\u00e8nera \u00e0 la ligne d&rsquo;arriv\u00e9e avec le sourire.<\/strong><\/a><\/p>\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/frequence-running.com\/plan-entrainement-10km.html\"><noscript><img class=\"wp-image-12986\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/06\/plan-running-app-img2.jpg\" alt=\"Obtenir un plan d'entra\u00eenement 10km personnalis\u00e9 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=\"Obtenir un plan d'entra\u00eenement 10km personnalis\u00e9 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\"><\/a><\/figure>","protected":false},"excerpt":{"rendered":"<p>Vous avez un objectif en t\u00eate sur 10 km ? 35, 40, 50 minutes ou passer sous la barre symbolique de l&rsquo;heure ? C&rsquo;est une excellente chose ! Avoir un chrono en vue est la meilleure source de motivation. La cl\u00e9 pour y parvenir le jour J est une gestion parfaite de votre allure. Conna\u00eetre [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":13034,"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 10km<\/title>\n<meta name=\"description\" content=\"Vous pr\u00e9parez prochainement 10km route ? 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