{"id":15150,"date":"2025-12-02T15:38:01","date_gmt":"2025-12-02T14:38:01","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=15150"},"modified":"2025-12-05T11:10:24","modified_gmt":"2025-12-05T10:10:24","slug":"alexandra-bat-son-rp-marathon-de-lucerne","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/alexandra-bat-son-rp-marathon-de-lucerne\/","title":{"rendered":"Marathon de Lucerne : Alexandra bat son RP en 4:42:49 ! \ud83c\udfc6"},"content":{"rendered":"<p>Aujourd&rsquo;hui, nous partons \u00e0 la rencontre d&rsquo;Alexandra. Une<strong> coureuse alsacienne de 49 ans<\/strong>, qui a transform\u00e9 sa pratique de la course \u00e0 pied gr\u00e2ce \u00e0 la structure et la flexibilit\u00e9 de <a href=\"https:\/\/frequence-running.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">FREQUENCE Running<\/a>. De son <strong>premier semi-marathon<\/strong> \u00ab&nbsp;d\u00e9fi&nbsp;\u00bb \u00e0 Dublin \u00e0 son dernier marathon ma\u00eetris\u00e9 (marathon de <strong><a href=\"https:\/\/www.finishers.com\/course\/swisscitymarathon-lucerne\" target=\"_blank\" rel=\"noreferrer noopener\">Lucerne<\/a><\/strong>), d\u00e9couvre comment elle a fait de la <strong>r\u00e9gularit\u00e9 <\/strong>la cl\u00e9 de sa progression ! \ud83d\udcaa<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img width=\"1024\" height=\"766\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714-1024x766.jpg\" alt class=\"wp-image-15152\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714-1024x766.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714-300x224.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714-768x574.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714-900x673.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714-1280x957.jpg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/noscript><img width=\"1024\" height=\"766\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20766%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-15152 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20766%22%3E%3C%2Fsvg%3E 1024w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714-1024x766.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714-300x224.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714-768x574.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714-900x673.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714-1280x957.jpg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714.jpg 1500w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/PSX_20251026_152714-1024x766.jpg\"><\/figure>\n\n\n\n<h2>Qui es-tu et quel type de coureuse es-tu ? \ud83c\udfc3\u200d\u2640\ufe0f<\/h2>\n\n\n\n<p>Je m\u2019appelle Alexandra, j\u2019ai 49 ans et je vis en Alsace. Je travaille dans un service juridique pour un promoteur immobilier. J\u2019ai commenc\u00e9 la course \u00e0 pied \u00e0<strong> l\u2019automne 2017<\/strong>, sans v\u00e9ritable objectif sportif au d\u00e9part. Je voulais simplement reprendre une activit\u00e9 physique. Mais tr\u00e8s vite, c\u2019est devenu une vraie <strong>passion <\/strong>! J\u2019ai particip\u00e9 \u00e0 ma premi\u00e8re <strong>course de 10 km en juin 2018<\/strong> (1 h 01 minutes) sans pr\u00e9paration particuli\u00e8re. Puis, deux mois plus tard, \u00e0 mon <strong>premier semi-marathon \u00e0 Dublin<\/strong> (<strong>2 h 22 et 39 s)<\/strong>, d\u00e9fi\u00e9e par une amie.<\/p>\n\n\n\n<p><br>Avant de d\u00e9couvrir Fr\u00e9quence Running, je n\u2019avais pas de structure dans mes entra\u00eenements. \ud83c\udfc6 Aujourd&rsquo;hui, je suis un type de coureuse qui cherche \u00e0 <strong>am\u00e9liorer ses chronos pour sa propre satisfaction<\/strong>, tout en gardant le plaisir de courir.<\/p>\n\n\n\n<h2>Pourquoi as-tu choisi FREQUENCE Running pour structurer tes entra\u00eenements ?<\/h2>\n\n\n\n<p>J\u2019utilise Fr\u00e9quence Running depuis un peu <strong>plus de deux ans<\/strong>. Je l\u2019ai d\u00e9couverte sur les <strong>r\u00e9seaux sociaux<\/strong>, en cherchant une aide sans avoir besoin d\u2019un coach personnel.<br>Ce qui m\u2019a s\u00e9duite, c\u2019est la <strong>facilit\u00e9 d\u2019utilisation<\/strong>, la <strong>personnalisation du plan et la souplesse<\/strong> : <strong>tout est adapt\u00e9 \u00e0 mon niveau, \u00e0 mes disponibilit\u00e9s et \u00e0 mes objectifs<\/strong>. \ud83d\udcaa J\u2019ai trouv\u00e9 le plan <strong>parfait<\/strong>, ce qui m\u2019a permis de courir en moyenne<strong> 3 ou 4 fois par semaine<\/strong>, de progresser sans me blesser et de concilier sport et vie priv\u00e9e. D&rsquo;ailleurs, j&rsquo;ai l&rsquo;<strong><a href=\"https:\/\/frequence-running.com\/premium\" target=\"_blank\" rel=\"noreferrer noopener\">abonnement Premium<\/a> <\/strong>mensuel, car avoir les entra\u00eenements directement sur la montre est un atout indispensable, tout comme le suivi des progr\u00e8s. \ud83c\udfc3\u200d\u2640\ufe0f<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><noscript><img src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/IMG_20251109_105424-767x1024.jpg\" alt class=\"wp-image-15168\" width=\"609\" height=\"813\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/IMG_20251109_105424-767x1024.jpg 767w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/IMG_20251109_105424-225x300.jpg 225w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/IMG_20251109_105424-768x1026.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/IMG_20251109_105424-900x1202.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/IMG_20251109_105424.jpg 1123w\" sizes=\"(max-width: 609px) 100vw, 609px\"><\/noscript><img src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20609%20813%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-15168 lazyload\" width=\"609\" height=\"813\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20609%20813%22%3E%3C%2Fsvg%3E 609w\" sizes=\"(max-width: 609px) 100vw, 609px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/IMG_20251109_105424-767x1024.jpg 767w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/IMG_20251109_105424-225x300.jpg 225w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/IMG_20251109_105424-768x1026.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/IMG_20251109_105424-900x1202.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/IMG_20251109_105424.jpg 1123w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/IMG_20251109_105424-767x1024.jpg\"><\/figure>\n\n\n\n<h2>Quelle fonctionnalit\u00e9 de l\u2019application t&rsquo;a le plus motiv\u00e9e \u00e0 suivre ton planning et \u00e0 atteindre tes objectifs ?<\/h2>\n\n\n\n<p>La fonctionnalit\u00e9 que j\u2019appr\u00e9cie le plus, et qui m&rsquo;a vraiment aid\u00e9e, c\u2019est <strong>l\u2019adaptation automatique du plan<\/strong>. Quand je manque une s\u00e9ance ou que je modifie mon planning, <strong><a href=\"https:\/\/frequence-running.com\/premium\" target=\"_blank\" rel=\"noreferrer noopener\">l\u2019application <\/a>recalcule tout<\/strong> pour que ma progression reste coh\u00e9rente.<br>J\u2019aime aussi les messages de motivation et le suivi des progr\u00e8s : voir mes allures s\u2019am\u00e9liorer et mes chronos descendre au fil des semaines, c\u2019est tr\u00e8s plaisant et motivant. \ud83d\udcaa<\/p>\n\n\n\n<h2>Raconte-nous ta derni\u00e8re course : Comment s&rsquo;est d\u00e9roul\u00e9e ta journ\u00e9e et quelles ont \u00e9t\u00e9 tes sensations ?<\/h2>\n\n\n\n<p>Pour ma derni\u00e8re course, le <strong><a href=\"https:\/\/www.swisscitymarathon.ch\/marathon\/\" target=\"_blank\" rel=\"noreferrer noopener\">Marathon de Lucerne en Suisse<\/a><\/strong>, je l&rsquo;ai pr\u00e9par\u00e9 avec Fr\u00e9quence Running. Le d\u00e9part est donn\u00e9 \u00e0 8&nbsp;h&nbsp;30 sous une pluie battante. J&rsquo;avais froid, mais je suis rest\u00e9e <strong>focus sur mon objectif<\/strong>. \ud83c\udfc6 J&rsquo;ai suivi ma pr\u00e9paration \u00e0 la lettre : j&rsquo;\u00e9tais confiante. Je n&rsquo;ai pas eu le fameux mur, celui qui t&rsquo;\u00e9crase. J&rsquo;ai g\u00e9r\u00e9 mes allures, mon hydratation et mon alimentation comme je le souhaitais. Je n&rsquo;ai pas subi ma course, c&rsquo;est exactement ce que je souhaitais ! <\/p>\n\n\n\n<h2>As-tu eu des moments de doute, et quelle \u00e9motion t&rsquo;a marqu\u00e9e \u00e0 l&rsquo;arriv\u00e9e ?<\/h2>\n\n\n\n<p>J\u2019avais une petite appr\u00e9hension sur la ligne de d\u00e9part, mais c\u2019est normal ! L\u2019application m\u2019avait bien pr\u00e9par\u00e9e \u00e0 g\u00e9rer ces passages plus difficiles : je savais que je pouvais puiser dans mes r\u00e9serves et que j\u2019\u00e9tais pr\u00eate. Mon <strong>mental <\/strong>et ma <strong>d\u00e9termination <\/strong>m&rsquo;ont port\u00e9 jusqu&rsquo;\u00e0 l&rsquo;arriv\u00e9e. Cette \u00e9motion de franchir la ligne est toujours un <strong>feu d&rsquo;artifice dans mon c\u0153ur<\/strong> ! \ud83c\udf89 Il y a eu cette immense fiert\u00e9 \u00e0 l\u2019arriv\u00e9e : j\u2019ai puis\u00e9 dans mes derni\u00e8res ressources pour acc\u00e9l\u00e9rer et j&rsquo;ai eu la<strong> sensation d\u2019avoir ma\u00eetris\u00e9 ma course<\/strong>. \ud83c\udfc3\u200d\u2640\ufe0f<\/p>\n\n\n\n<h2>L&rsquo;objectif chrono a-t-il \u00e9t\u00e9 atteint ? \ud83c\udfc5<\/h2>\n\n\n\n<p>Oui, l\u2019objectif chrono fix\u00e9 a \u00e9t\u00e9 atteint ! Et j\u2019ai \u00e9t\u00e9 agr\u00e9ablement surprise de courir \u00e0 des allures que je n\u2019imaginais pas effectuer sur un marathon sans m\u2019en rendre compte. J\u2019\u00e9tais \u00e0 l\u2019aise ! J\u2019avais encore des ressources pour les derniers kilom\u00e8tres, ce qui prouve que la pr\u00e9paration \u00e9tait <strong>parfaite<\/strong> ! Non seulement j&rsquo;ai atteint l&rsquo;objectif (<strong>4&nbsp;h&nbsp;42 et 49 secondes <\/strong>!), mais j&rsquo;ai \u00e9galement<strong> battu mon record personnel <\/strong>de presque<strong> 10 minutes<\/strong> !<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img width=\"1024\" height=\"692\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot_2024-10-29-22-49-32-571_com.android.chrome-edit-1024x692.jpg\" alt class=\"wp-image-15151\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot_2024-10-29-22-49-32-571_com.android.chrome-edit-1024x692.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot_2024-10-29-22-49-32-571_com.android.chrome-edit-300x203.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot_2024-10-29-22-49-32-571_com.android.chrome-edit-768x519.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot_2024-10-29-22-49-32-571_com.android.chrome-edit-900x608.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot_2024-10-29-22-49-32-571_com.android.chrome-edit.jpg 1080w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/noscript><img width=\"1024\" height=\"692\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20692%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-15151 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20692%22%3E%3C%2Fsvg%3E 1024w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot_2024-10-29-22-49-32-571_com.android.chrome-edit-1024x692.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot_2024-10-29-22-49-32-571_com.android.chrome-edit-300x203.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot_2024-10-29-22-49-32-571_com.android.chrome-edit-768x519.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot_2024-10-29-22-49-32-571_com.android.chrome-edit-900x608.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot_2024-10-29-22-49-32-571_com.android.chrome-edit.jpg 1080w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2025\/12\/Screenshot_2024-10-29-22-49-32-571_com.android.chrome-edit-1024x692.jpg\"><\/figure>\n\n\n\n<h2>Quelles \u00e9volutions as-tu constat\u00e9es depuis que tu utilises l&rsquo;application, et quel a \u00e9t\u00e9 ton moment \u00ab&nbsp;d\u00e9clic&nbsp;\u00bb ?<\/h2>\n\n\n\n<p>Depuis mes d\u00e9buts sur Fr\u00e9quence Running, je progresse de mani\u00e8re <strong>constante <\/strong>! Sur le plan physique, je suis <strong>plus endurante<\/strong> et j\u2019ai gagn\u00e9 en vitesse. Sur le plan mental, je me sens <strong>plus forte et plus r\u00e9siliente<\/strong>. Et mes chronos sur 10 km et semi se sont affin\u00e9s.<\/p>\n\n\n\n<p><br>Mon d\u00e9clic s\u2019est produit lorsque j\u2019ai r\u00e9ussi \u00e0 tenir une allure constante sur tout un semi-marathon \u00e0 Strasbourg. Par exemple, en 2018 \u00e0 Dublin, j\u2019avais boucl\u00e9 mon semi-marathon en<strong> 2 h 22 min 39 s<\/strong>, et en 2025, je r\u00e9alise<strong> 2 h 09 min 34 s <\/strong>pour la <strong>course de Strasbourg<\/strong> ! Soit <strong>13 minutes et 5 secondes de moins<\/strong>. Une progression dont je suis fi\u00e8re, preuve de ma pers\u00e9v\u00e9rance et de mon \u00e9volution sportive. Ce jour-l\u00e0, j\u2019ai compris que <strong>la r\u00e9gularit\u00e9 payait<\/strong> et que je pouvais aller encore plus loin. \ud83c\udfc6<\/p>\n\n\n\n<h2>As-tu une anecdote ou un souvenir marquant li\u00e9 \u00e0 cette nouvelle discipline ?<\/h2>\n\n\n\n<p>Je ne sais pas si c\u2019est une anecdote amusante, mais un soir, j\u2019ai compris que j\u2019\u00e9tais devenue addict \u00e0 cette discipline quand je suis<strong> partie courir de nuit avec une lampe et sous la pluie<\/strong> pour ne pas manquer ma s\u00e9ance \ud83d\ude05 ! Maintenant, c\u2019est devenu une <strong>habitude <\/strong>!<\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-cover\" style=\"min-height:245px\"><span aria-hidden=\"true\" class=\"wp-block-cover__background has-accent-background-color has-background-dim-100 has-background-dim\"><\/span><div class=\"wp-block-cover__inner-container\">\n<p class=\"has-text-align-center has-large-font-size\">\u00ab <em>Rien n\u2019est impossible, seules les limites de nos esprits d\u00e9finissent certaines choses comme inconcevable<\/em> \u00bb  Marc L\u00e9vy<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:33px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2>Pourquoi recommanderais-tu Fr\u00e9quence Running ? \ud83d\udc5f<\/h2>\n\n\n\n<p>Je recommande Fr\u00e9quence Running, car l\u2019application est <strong>simple d\u2019utilisation <\/strong>et<strong> s\u2019adapte au niveau de chacun<\/strong>. Elle propose des objectifs chrono en fonction de notre capacit\u00e9. C\u2019est comme un \u00ab <strong>coach de poche<\/strong> \u00bb : <strong>pratique et accessible <\/strong>! Gr\u00e2ce \u00e0 elle, tu apprends \u00e0 te d\u00e9passer sans te brusquer et surtout \u00e0 courir pour le plaisir.<\/p>\n\n\n\n<h2>Quel est ton prochain objectif marathon ? \ud83c\udfaf<\/h2>\n\n\n\n<p>Ma derni\u00e8re performance m\u2019a motiv\u00e9e \u00e0 me surpasser encore plus ! Pour mes 50 ans en 2026, je vais travailler avec Fr\u00e9quence Running pour un <strong>sub 2h sur un semi-marathon<\/strong> et possiblement un <strong>marathon <\/strong>pour approcher les <strong>4&nbsp;h&nbsp;30<\/strong>, ce serait mon 6\u1d49. \ud83d\udcaa<\/p>\n\n\n\n<div style=\"height:82px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Aujourd&rsquo;hui, nous partons \u00e0 la rencontre d&rsquo;Alexandra. Une coureuse alsacienne de 49 ans, qui a transform\u00e9 sa pratique de la course \u00e0 pied gr\u00e2ce \u00e0 la structure et la flexibilit\u00e9 de FREQUENCE Running. De son premier semi-marathon \u00ab\u00a0d\u00e9fi\u00a0\u00bb \u00e0 Dublin \u00e0 son dernier marathon ma\u00eetris\u00e9 (marathon de Lucerne), d\u00e9couvre comment elle a fait de la [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":15152,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[65],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Marathon de Lucerne : Alexandra bat son RP en 4:42:49 ! \ud83c\udfc6 - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"\u00c0 49 ans, elle transforme sa pratique gr\u00e2ce \u00e0 FREQUENCE Running. 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