{"id":1879,"date":"2017-07-24T16:35:14","date_gmt":"2017-07-24T14:35:14","guid":{"rendered":"http:\/\/frequence-running.com\/blog\/?p=1879"},"modified":"2017-07-26T16:02:27","modified_gmt":"2017-07-26T14:02:27","slug":"plan-dentrainement-frequence-running","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/plan-dentrainement-frequence-running\/","title":{"rendered":"Nicolas repousse ses limites avec FREQUENCE Running"},"content":{"rendered":"<p>Nicolas nous raconte sa premi\u00e8re pr\u00e9pa semi-marathon avec l\u2019application FREQUENCE Running ! Heureux de compter un nouveau finisher parmi nos utilisateurs \ud83d\ude09<\/p>\n<p><!--more--><\/p>\n<div id=\"attachment_1996\" style=\"width: 639px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-1996\" class=\"size-large wp-image-1996\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa3-1024x768.jpg\" alt width=\"629\" height=\"472\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa3-1024x768.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa3-300x225.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa3-768x576.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa3-900x675.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa3.jpg 1280w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img aria-describedby=\"caption-attachment-1996\" class=\"size-large wp-image-1996 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20472%22%3E%3C%2Fsvg%3E\" alt width=\"629\" height=\"472\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20472%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa3-1024x768.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa3-300x225.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa3-768x576.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa3-900x675.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa3.jpg 1280w\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa3-1024x768.jpg\"><p id=\"caption-attachment-1996\" class=\"wp-caption-text\">Nicolas tape la pose pour FREQUENCE Running \ud83d\ude09<\/p><\/div>\n<h4><span style=\"color: #1dd3d1;\">Quel coureur es-tu ?<\/span><\/h4>\n<p>Je dirai que je suis un \u00ab nouveau \u00bb coureur. J\u2019ai pratiqu\u00e9 pas mal d\u2019autres sports : squash, a\u00efkido, boxe tha\u00ef, aviron, foot\u2026 Mais avec les contraintes horaires du boulot et ayant plusieurs enfants \u00e0 la maison dont deux encore en bas \u00e2ge, j\u2019avais besoin d\u2019un sport accessible \u00e0 n\u2019importe quel moment.<\/p>\n<p>C\u2019est donc la course qui a pris le pas lors de ces derniers mois. Je me suis mis \u00e0 courir de mani\u00e8re irr\u00e9guli\u00e8re, \u00e0 peu pr\u00e8s toutes les deux semaines puis ensuite apr\u00e8s m\u2019\u00eatre fix\u00e9 un objectif pr\u00e9cis je suis devenu beaucoup plus assidu et motiv\u00e9.<\/p>\n<h4><span style=\"color: #1dd3d1;\">Quelle est la raison qui t&rsquo;a motiv\u00e9 a courir un semi-marathon ?<\/span><\/h4>\n<p>Comme souvent, cela est venu d\u2019un ami.<\/p>\n<p>Pour ses quarante ans, il m\u2019a dit qu\u2019il allait s\u2019inscrire au <a href=\"http:\/\/www.semi-marathon-phalempin.com\/\"><strong>semi-marathon de Phalempin<\/strong><\/a>.<\/p>\n<blockquote><p><strong>Sachant qu\u2019il n\u2019en avait jamais couru et moi non plus, je me suis dit : banco, on le fait.<\/strong><\/p><\/blockquote>\n<p>Et c\u2019est l\u00e0 que tout a bascul\u00e9. Finalement, on prend souvent le probl\u00e8me \u00e0 l\u2019envers. Personnellement, je me disais : je m\u2019inscrirai quand je me sentirai pr\u00eat.<\/p>\n<p>Du coup je courai mais sans r\u00e9el objectif. Et l\u00e0 tout est devenu plus facile en inversant le point de vue.<\/p>\n<p>En ayant un objectif, ma pr\u00e9paration a \u00e9t\u00e9 beaucoup plus facile. Je me suis fix\u00e9 un programme, des objectifs et c\u2019est comme \u00e7a que la motivation a \u00e9t\u00e9 au rendez-vous.<\/p>\n<h4><span style=\"color: #1dd3d1;\">O\u00f9 aimes-tu courir ?<\/span><\/h4>\n<p>J\u2019habite \u00e0 Lille et mon endroit pr\u00e9f\u00e9r\u00e9 pour courir est la citadelle. Je pars de chez moi, pas besoin d\u2019y aller en voiture. Cet endroit verdoyant autour des anciennes fortifications Vauban. Il y a de l\u2019eau, de la verdure, du monde mais pas trop, c\u2019est top quoi!<\/p>\n<div id=\"attachment_1998\" style=\"width: 639px\" class=\"wp-caption alignnone\"><noscript><img aria-describedby=\"caption-attachment-1998\" class=\"size-large wp-image-1998\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa2-1024x768.jpg\" alt width=\"629\" height=\"472\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa2-1024x768.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa2-300x225.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa2-768x576.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa2-900x675.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa2.jpg 1280w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img aria-describedby=\"caption-attachment-1998\" class=\"size-large wp-image-1998 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20472%22%3E%3C%2Fsvg%3E\" alt width=\"629\" height=\"472\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20472%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa2-1024x768.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa2-300x225.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa2-768x576.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa2-900x675.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa2.jpg 1280w\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa2-1024x768.jpg\"><p id=\"caption-attachment-1998\" class=\"wp-caption-text\">Un dernier selfie avant la course !<\/p><\/div>\n<h4><span style=\"color: #1dd3d1;\">Comment as-tu v\u00e9cu ta pr\u00e9paration avec l&rsquo;application FREQUENCE Running ?<\/span><\/h4>\n<p>Excellente. J\u2019ai test\u00e9 pas mal d\u2019applis mais <a href=\"http:\/\/frequence-running.com\/running-app.html\"><strong>FREQUENCE&nbsp;Running<\/strong><\/a> a \u00e9t\u00e9 la plus compl\u00e8te et la plus adapt\u00e9e.<\/p>\n<p>J\u2019adore tout particuli\u00e8rement la mani\u00e8re dont on peut pr\u00e9voir son plan d&rsquo;entra\u00eenement, la grande flexibilit\u00e9 quant au contenu et au placement des s\u00e9ances. Ce qui est propos\u00e9 est vari\u00e9 ce qui permet de garder la motivation intacte.<\/p>\n<h4><span style=\"color: #1dd3d1;\">Quelles \u00e9taient tes sensations pendant la course ?<\/span><\/h4>\n<p>Je me suis senti tr\u00e8s bien. Au d\u00e9part, je suis parti tr\u00e8s (trop?) doucement car mon objectif num\u00e9ro 1 \u00e9tait de le terminer et sans trop souffrir. Je voulais r\u00e9ellement prendre du plaisir car mon objectif parall\u00e8le \u00e9tait que ce soit le premier d\u2019une s\u00e9rie \u00e0 venir donc je ne voulais pas sortir de cette course d\u00e9goutt\u00e9 en me disant \u00ab plus jamais \u00bb.<\/p>\n<p>Et puis, j\u2019ai pris confiance, j\u2019\u00e9tais bien jusqu\u2019au 18 \u00e8me Km o\u00f9 l\u00e0 j\u2019ai un peu ralenti pour finir tranquille. Apr\u00e8s le passage de la ligne, j\u2019\u00e9tais vraiment tr\u00e8s satisfait. J\u2019ai retrouv\u00e9 une amie \u00e0 l\u2019arriv\u00e9e avec qui j\u2019\u00e9tais parti. Vraiment une exp\u00e9rience \u00e0 renouveler.<\/p>\n<h4><span style=\"color: #1dd3d1;\">Quel \u00e9tait ton objectif de chrono pour ton semi-marathon ?<\/span><\/h4>\n<p>Mon objectif \u00e9tait de finir et de passer sous les deux heures. J\u2019ai fait 1\u201954 donc le contrat est rempli.<\/p>\n<h4><span style=\"color: #1dd3d1;\">Quel \u00e9tait ton planning et ton organisation d\u2019entra\u00eenement ?<\/span><\/h4>\n<p>J\u2019avais pr\u00e9vu 3 sorties par semaines (mardi, jeudi et dimanche). Il y avait des sorties longues \u00e0 la citadelle mais j\u2019ai la chance d\u2019avoir une piste d\u2019athl\u00e9tisme pas loin o\u00f9 j\u2019allais faire le fractionn\u00e9 afin de varier les lieux aussi.<\/p>\n<p>J\u2019ai du zapp\u00e9 quelques s\u00e9ances ( environ 10 sur 60) mais jamais par manque de motivation. C&rsquo;\u00e9tait plut\u00f4t par manque de temps.<\/p>\n<div id=\"attachment_1997\" style=\"width: 639px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-1997\" class=\"wp-image-1997 size-large\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa4-1024x768.jpg\" alt width=\"629\" height=\"472\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa4-1024x768.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa4-300x225.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa4-768x576.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa4-900x675.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa4.jpg 1280w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img aria-describedby=\"caption-attachment-1997\" class=\"wp-image-1997 size-large lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20472%22%3E%3C%2Fsvg%3E\" alt width=\"629\" height=\"472\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20472%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa4-1024x768.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa4-300x225.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa4-768x576.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa4-900x675.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa4.jpg 1280w\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/nicolas-prepa4-1024x768.jpg\"><p id=\"caption-attachment-1997\" class=\"wp-caption-text\">Yeaah ! Plus jamais sans FREQUENCE Running \ud83d\ude00<\/p><\/div>\n<h4><span style=\"color: #1dd3d1;\">Es-tu pr\u00eat \u00e0 repartir sur une nouvelle course avec FREQUENCE Running ?<\/span><\/h4>\n<p>C\u2019est d\u00e9j\u00e0 fait ! Je crois que j\u2019ai attrap\u00e9 le virus. Je me suis inscrit pour celui de la braderie de Lille et je vais faire celui de Marchiennes dans la foul\u00e9e.<\/p>\n<p>J\u2019ai re-plannifi\u00e9 un plan d&rsquo;entra\u00eenement sur l\u2019appli en visant <strong>1\u201949<\/strong>. Le seul objectif en course, c\u2019est de se d\u00e9passer, une lutte contre soi-m\u00eame en dehors de tout le reste.<\/p>\n<p>Si l\u2019on regarde les autres, on n\u2019y va pas et on renonce en se disant qu\u2019on ne fera jamais aussi bien.<\/p>\n<p>Alors chaussez vos baskets et d\u00e9passez-vous !<\/p>\n<div id=\"attachment_2005\" style=\"width: 581px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-2005\" class=\" wp-image-2005\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/chrono-portrait-nicolas-2-694x1024.jpg\" alt width=\"571\" height=\"868\"><\/noscript><img aria-describedby=\"caption-attachment-2005\" class=\" wp-image-2005 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20571%20868%22%3E%3C%2Fsvg%3E\" alt width=\"571\" height=\"868\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/07\/chrono-portrait-nicolas-2-694x1024.jpg\"><p id=\"caption-attachment-2005\" class=\"wp-caption-text\">Chrono portrait de Nicolas \ud83d\ude09<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nicolas nous raconte sa premi\u00e8re pr\u00e9pa semi-marathon avec l\u2019application FREQUENCE Running ! Heureux de compter un nouveau finisher parmi nos utilisateurs \ud83d\ude09<\/p>\n","protected":false},"author":1,"featured_media":2044,"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>Nicolas repousse ses limites avec FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"J\u2019adore tout particuli\u00e8rement la mani\u00e8re dont on peut pr\u00e9voir son plan d&#039;entra\u00eenement, la grande flexibilit\u00e9 quant au contenu et au placement des s\u00e9ances.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/frequence-running.com\/blog\/plan-dentrainement-frequence-running\/\" \/>\n<meta property=\"og:locale\" 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