{"id":2896,"date":"2017-11-02T13:32:31","date_gmt":"2017-11-02T12:32:31","guid":{"rendered":"http:\/\/frequence-running.com\/blog\/?p=2896"},"modified":"2018-03-29T13:38:18","modified_gmt":"2018-03-29T11:38:18","slug":"beatrice-gagne-12min-10km-plan-frequence-running","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/beatrice-gagne-12min-10km-plan-frequence-running\/","title":{"rendered":"B\u00e9atrice gagne 12min sur 10km avec un plan FREQUENCE Running"},"content":{"rendered":"<p>Il y a deux ans, B\u00e9atrice s&rsquo;est mise \u00e0 la course \u00e0 pied dans l&rsquo;objectif de se d\u00e9fouler et de s&rsquo;aff\u00fbter physiquement. Son compagnon l&rsquo;a pouss\u00e9e \u00e0 se lancer sur une premi\u00e8re <strong>\u00ab&nbsp;vraie&nbsp;\u00bb<\/strong> course de 10km, elle r\u00e9alise 1h18 avec difficult\u00e9.&nbsp;Cette ann\u00e9e, la jeune coureuse se challenge de nouveau sur cette distance, mais cette fois-ci avec&nbsp;<strong>un programme d&rsquo;entra\u00eenement FREQUENCE Running<\/strong>. Le d\u00e9fi \u00e9tait \u00e9norme mais la r\u00e9compense n&rsquo;en n&rsquo;est que plus belle.<\/p>\n<p><!--more--><\/p>\n<div id=\"attachment_2914\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-2914\" class=\"size-full wp-image-2914\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/run-in-barcelone-1.jpg\" alt width=\"600\" height=\"686\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/run-in-barcelone-1.jpg 600w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/run-in-barcelone-1-262x300.jpg 262w\" sizes=\"(max-width: 600px) 100vw, 600px\"><\/noscript><img aria-describedby=\"caption-attachment-2914\" class=\"size-full wp-image-2914 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20600%20686%22%3E%3C%2Fsvg%3E\" alt width=\"600\" height=\"686\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20600%20686%22%3E%3C%2Fsvg%3E 600w\" sizes=\"(max-width: 600px) 100vw, 600px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/run-in-barcelone-1.jpg 600w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/run-in-barcelone-1-262x300.jpg 262w\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/run-in-barcelone-1.jpg\"><p id=\"caption-attachment-2914\" class=\"wp-caption-text\">Run \u00e0 Barcelone<\/p><\/div>\n<h3><span style=\"color: #1dd3d1;\"><b>Quelle coureuse es-tu ?<\/b><\/span><\/h3>\n<p class=\"ox-f7d5bec113-gmail-MsoListParagraph\">Je dirais que je suis une coureuse qui apprend \u00e0 se conna\u00eetre&nbsp;! Il y a deux ans, je ne courrais jamais et maintenant, quand je ne cours pas \u00e7a me manque\u2026 La course \u00e0 pied, c\u2019est un d\u00e9fi personnel,&nbsp;<strong>avec l&rsquo;objectif de perdre du poids,&nbsp;<\/strong>et je dois dire que je me prends au jeu du d\u00e9passement de soi.<\/p>\n<h3 class=\"ox-f7d5bec113-gmail-MsoListParagraph\"><span style=\"color: #1dd3d1;\"><b>Quelle est la raison qui t&rsquo;a motiv\u00e9e a courir un 10km ?<\/b><\/span><\/h3>\n<p class=\"ox-f7d5bec113-gmail-MsoListParagraph\">C\u2019est clairement mon compagnon. C&rsquo;est lui qui m\u2019a initi\u00e9 \u00e0 la course \u00e0 pied et comme il fait le 10km de Sarreguemines chaque ann\u00e9e, il m&rsquo;a encourag\u00e9e \u00e0 m&rsquo;y inscrire \u00e9galement. Un vrai challenge.&nbsp;D\u2019abord une course\u2026 puis deux\u2026<\/p>\n<h3><span style=\"color: #083252;\"><b><span style=\"color: #1dd3d1;\">O\u00f9 aimes-tu courir&nbsp;?<\/span>&nbsp;&nbsp;<\/b><\/span><\/h3>\n<p><span style=\"color: #000000;\">En for\u00eat&nbsp;principalement et en vacances&nbsp;au bord de mer&nbsp;! Quoi de mieux?<\/span><\/p>\n<hr>\n<h2 style=\"text-align: center;\"><span style=\"color: #083252;\">\u00ab&nbsp;L\u2019application s\u2019est adapt\u00e9e \u00e0 mon niveau (tr\u00e8s faible de surcroit&#8230;) et m\u2019a propos\u00e9 <strong>un plan qui me correspondait vraiment<\/strong>.&nbsp;\u00bb<\/span><\/h2>\n<hr>\n<h3><span style=\"color: #1dd3d1;\"><b>B\u00e9atrice, comment as-tu&nbsp;v\u00e9cu ta pr\u00e9paration avec l&rsquo;application FREQUENCE Running ?<\/b><\/span><\/h3>\n<p class=\"ox-f7d5bec113-gmail-MsoListParagraph\">L\u2019application s\u2019est adapt\u00e9e \u00e0 mon niveau (tr\u00e8s faible de surcroit&#8230;) et m\u2019a propos\u00e9 <strong>un plan qui me correspondait vraiment<\/strong>.&nbsp;&nbsp;L\u2019alternance entre les s\u00e9ances de footing et les s\u00e9ances de cardio\/fractionn\u00e9, courte\/longue, permettait de ne jamais ressentir l\u2019effet de la monotonie.<\/p>\n<h3 class=\"ox-f7d5bec113-gmail-MsoListParagraph\"><span style=\"color: #1dd3d1;\"><b>Quelles \u00e9taient tes sensations pendant la course ?<\/b><\/span><\/h3>\n<p class=\"ox-f7d5bec113-gmail-MsoListParagraph\">J\u2019ai vraiment ressenti les effets des entrainements. C\u2019\u00e9tait beaucoup moins dur que l\u2019ann\u00e9e pr\u00e9c\u00e9dente o\u00f9 je n&rsquo;avais pas l&rsquo;application. J\u2019ai r\u00e9ussi \u00e0 g\u00e9rer mon souffle, mon effort et ma vitesse. Cette ann\u00e9e je n\u2019\u00e9tais pas en queue de peloton et \u00e7a\u2026c&rsquo;est vraiment un plaisir&nbsp;!<\/p>\n<hr>\n<h2 style=\"text-align: center;\"><span style=\"color: #083252;\">\u00ab&nbsp;J\u2019ai vraiment ressenti les effets des entrainements. C\u2019\u00e9tait beaucoup moins dur que l\u2019ann\u00e9e pr\u00e9c\u00e9dente o\u00f9 je n&rsquo;avais pas l&rsquo;application.&nbsp;\u00bb<\/span><\/h2>\n<hr>\n<h3><\/h3>\n<div id=\"attachment_2909\" style=\"width: 639px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-2909\" class=\"size-large wp-image-2909\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o-1024x1007.png\" alt width=\"629\" height=\"619\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o-1024x1007.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o-300x295.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o-768x755.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o-88x88.png 88w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o-900x885.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o.png 1080w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img aria-describedby=\"caption-attachment-2909\" class=\"size-large wp-image-2909 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20619%22%3E%3C%2Fsvg%3E\" alt width=\"629\" height=\"619\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20619%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o-1024x1007.png 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o-300x295.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o-768x755.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o-88x88.png 88w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o-900x885.png 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o.png 1080w\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/23191946_10155916071493420_643394867_o-1024x1007.png\"><p id=\"caption-attachment-2909\" class=\"wp-caption-text\">Dipl\u00f4me de Finisher de B\u00e9atrice<\/p><\/div>\n<h3 class=\"ox-f7d5bec113-gmail-MsoListParagraph\"><b>Quel \u00e9tait ton objectif de chrono&nbsp;?<\/b><\/h3>\n<p class=\"ox-f7d5bec113-gmail-MsoListParagraph\">Mon objectif de chrono sur l\u2019application \u00e9tait de <strong>1h06&prime;<\/strong><strong>57sec<\/strong>.&nbsp; Sachant que ce chrono fix\u00e9 \u00e9tait selon moi totalement irr\u00e9alisable, m\u00eame \u00e0 quelques minutes du d\u00e9part! En effet, pendant les s\u00e9ances d&rsquo;entra\u00eenement je n&rsquo;avais pas l&rsquo;impression d&rsquo;avoir gagn\u00e9 en vitesse. Ce n&rsquo;\u00e9tait qu\u2019une impression&#8230; j&rsquo;ai termin\u00e9 en&nbsp;<strong>1h06&rsquo;16sec<\/strong> !&nbsp;L\u2019ann\u00e9e derni\u00e8re, pour ma premi\u00e8re course, je l\u2019avais fait en 1h18min.<\/p>\n<h3 class=\"ox-f7d5bec113-gmail-MsoListParagraph\"><span style=\"color: #1dd3d1;\"><b>Quel \u00e9tait ton planning d\u2019entra\u00eenement ?<\/b><\/span><\/h3>\n<p class=\"ox-f7d5bec113-gmail-MsoListParagraph\">Mon planning \u00e9tait de <strong>2 \u00e0 3 s\u00e9ances par semaine sur 10 semaines.<\/strong><\/p>\n<h3 class=\"ox-f7d5bec113-gmail-MsoListParagraph\"><span style=\"color: #1dd3d1;\"><b>Es-tu pr\u00eate \u00e0 repartir sur une nouvelle course avec FREQUENCE Running ?<\/b><\/span><\/h3>\n<p class=\"ox-f7d5bec113-gmail-MsoListParagraph\">Oui sans h\u00e9siter. Vivement le prochain objectif&nbsp;!<\/p>\n<div id=\"attachment_2926\" style=\"width: 639px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-2926\" class=\"size-large wp-image-2926\" src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice-690x1024.jpg\" alt width=\"629\" height=\"933\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice-690x1024.jpg 690w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice-202x300.jpg 202w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice-768x1139.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice-900x1335.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice-1280x1899.jpg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice.jpg 1316w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img aria-describedby=\"caption-attachment-2926\" class=\"size-large wp-image-2926 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20933%22%3E%3C%2Fsvg%3E\" alt width=\"629\" height=\"933\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20933%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice-690x1024.jpg 690w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice-202x300.jpg 202w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice-768x1139.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice-900x1335.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice-1280x1899.jpg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice.jpg 1316w\" data-src=\"http:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/11\/chrono-portrait-be\u0301atrice-690x1024.jpg\"><p id=\"caption-attachment-2926\" class=\"wp-caption-text\">Chrono portrait de B\u00e9atrice<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Il y a deux ans, B\u00e9atrice s&rsquo;est mise \u00e0 la course \u00e0 pied dans l&rsquo;objectif de se d\u00e9fouler et de s&rsquo;aff\u00fbter physiquement. Son compagnon l&rsquo;a pouss\u00e9e \u00e0 se lancer sur une premi\u00e8re \u00ab\u00a0vraie\u00a0\u00bb course de 10km, elle r\u00e9alise 1h18 avec difficult\u00e9.\u00a0Cette ann\u00e9e, la jeune coureuse se challenge de nouveau sur cette distance, mais cette fois-ci [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2910,"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>B\u00e9atrice gagne 12min sur 10km avec un plan FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Il y a deux ans, B\u00e9atrice s&#039;est mise \u00e0 la course \u00e0 pied dans l&#039;objectif de se d\u00e9fouler et de s&#039;aff\u00fbter physiquement. Son compagnon l&#039;a pouss\u00e9e \u00e0 se lancer sur une premi\u00e8re &quot;vraie&quot; course de 10km, elle r\u00e9alise finalement avec quelques difficult\u00e9s une performance en 1h18 !\" \/>\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\/beatrice-gagne-12min-10km-plan-frequence-running\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"B\u00e9atrice gagne 12min sur 10km avec un plan FREQUENCE Running\" \/>\n<meta property=\"og:description\" content=\"Il y a deux ans, B\u00e9atrice s&#039;est mise \u00e0 la course \u00e0 pied dans l&#039;objectif de se d\u00e9fouler et de s&#039;aff\u00fbter physiquement. 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