{"id":5810,"date":"2018-07-09T16:18:17","date_gmt":"2018-07-09T14:18:17","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=5810"},"modified":"2018-09-14T16:22:46","modified_gmt":"2018-09-14T14:22:46","slug":"plan-entrainement-10k-success-story-johanna","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/plan-entrainement-10k-success-story-johanna\/","title":{"rendered":"Objectif atteint avec FREQUENCE Running pour Johanna sur le 10km de Fr\u00e9jus"},"content":{"rendered":"<p>Johanna a suivi un plan d&rsquo;entra\u00eenement 10k FREQUENCE Running sur 16 semaines pour atteindre son <strong>objectif de 45 minutes !<\/strong>&nbsp;La jeune FREQUENCE Runneuse de Nice a-t-elle gagn\u00e9 son pari ? \u00c0 vous de le d\u00e9couvrir !<\/p>\n<p><!--more--><\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BkLCeICAnjs\/\" data-instgrm-version=\"8\">\n<div style=\"padding: 8px;\">\n<div style=\"background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50% 0; text-align: center; width: 100%;\">\n<div style=\"background: url(data:image\/png; base64,ivborw0kggoaaaansuheugaaacwaaaascamaaaapwqozaaaabgdbtueaalgpc\/xhbqaaaafzukdcak7ohokaaaamuexurczmzpf399fx1+bm5mzy9amaaadisurbvdjlvzxbesmgces5\/p8\/t9furvcrmu73jwlzosgsiizurcjo\/ad+eqjjb4hv8bft+idpqocx1wjosbfhh2xssxeiyn3uli\/6mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm+veanfhqn1k4+gpt6ugqcvu2h2ovuif\/gwufyy8owepdyzsa3avcqpvovvzzz2vtnn2wu8qzvjddeto90gsy9mvlqtgysy231mxry6i2ggqjrty0l8fxcxfcbbhwrsyyaaaaaelftksuqmcc); display: block; height: 44px; margin: 0 auto -44px; position: relative; top: -22px; width: 44px;\"><\/div>\n<\/div>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/BkLCeICAnjs\/\" target=\"_blank\" rel=\"noopener\">A post shared by Johanna Gouault (@jojo.hanna__)<\/a> on <time style=\"font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;\" datetime=\"2018-06-18T16:19:40+00:00\">Jun 18, 2018 at 9:19am PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script async defer src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<h3>1. Quel type de coureuse es-tu ?<\/h3>\n<p>Je cours r\u00e9guli\u00e8rement (environ 3-4 fois par semaine) aussi bien pour me <strong>balader &amp; m&rsquo;a\u00e9rer<\/strong> la t\u00eate que pour vraiment m\u2019entra\u00eener !<\/p>\n<h3>2. Quelle est la raison qui t&rsquo;a motiv\u00e9e \u00e0 courir ?<\/h3>\n<p>J&rsquo;ai commenc\u00e9 \u00e0 courir au coll\u00e8ge, une fois par semaine avec mon p\u00e8re et ma s\u0153ur. Aujourd&rsquo;hui, il n&rsquo;y a pas de raison particuli\u00e8re,<strong> le sport en g\u00e9n\u00e9ral et sp\u00e9cialement courir c&rsquo;est, pour moi, comme dormir et manger : indispensable !<\/strong> Ce qui est super avec le running c&rsquo;est que, peu importe o\u00f9 je suis, il suffit d&rsquo;avoir <strong>une paire de <a href=\"https:\/\/frequence-running.com\/blog\/infographie-running\/\">baskets<\/a> et je peux aller courir<\/strong> !<\/p>\n<h3>3. O\u00f9 aimes-tu courir ?<\/h3>\n<p>En bord de mer, en montagne, peu importe (en \u00e9vitant tout de m\u00eame les lieux trop pollu\u00e9s !), toutes sortes de <strong><a href=\"https:\/\/frequence-running.com\/blog\/terrains-privilegier-courir\/\">terrains<\/a><\/strong> me vont !<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BjvEuopAqVX\/\" data-instgrm-version=\"8\">\n<div style=\"padding: 8px;\">\n<div style=\"background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50.0% 0; text-align: center; width: 100%;\">\n<div style=\"background: url(data:image\/png; base64,ivborw0kggoaaaansuheugaaacwaaaascamaaaapwqozaaaabgdbtueaalgpc\/xhbqaaaafzukdcak7ohokaaaamuexurczmzpf399fx1+bm5mzy9amaaadisurbvdjlvzxbesmgces5\/p8\/t9furvcrmu73jwlzosgsiizurcjo\/ad+eqjjb4hv8bft+idpqocx1wjosbfhh2xssxeiyn3uli\/6mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm+veanfhqn1k4+gpt6ugqcvu2h2ovuif\/gwufyy8owepdyzsa3avcqpvovvzzz2vtnn2wu8qzvjddeto90gsy9mvlqtgysy231mxry6i2ggqjrty0l8fxcxfcbbhwrsyyaaaaaelftksuqmcc); display: block; height: 44px; margin: 0 auto -44px; position: relative; top: -22px; width: 44px;\"><\/div>\n<\/div>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/BjvEuopAqVX\/\" target=\"_blank\" rel=\"noopener\">A post shared by Johanna Gouault (@jojo.hanna__)<\/a> on <time style=\"font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;\" datetime=\"2018-06-07T19:40:40+00:00\">Jun 7, 2018 at 12:40pm PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script async defer src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<h3>4. Quelle course as-tu pr\u00e9par\u00e9 ?<\/h3>\n<p>J&rsquo;ai pr\u00e9par\u00e9 avec un <strong><a href=\"https:\/\/frequence-running.com\/plan-entrainement-10km.html\">plan d&rsquo;entra\u00eenement 10K de FREQUENCE Running<\/a><\/strong>, le&nbsp;<strong>10km de Fr\u00e9jus.<\/strong><\/p>\n<hr>\n<h2 style=\"text-align: center;\">\u00ab&nbsp;L<strong>e sport en g\u00e9n\u00e9ral et sp\u00e9cialement courir c&rsquo;est comme dormir et manger : indispensable !<\/strong> \u00ab&nbsp;<\/h2>\n<hr>\n<h3>&nbsp;5. Johanna, comment as-tu v\u00e9cu ta pr\u00e9paration avec l&rsquo;application FREQUENCE Running ?<\/h3>\n<p>Excellemment bien! Ce que j&rsquo;adore avec FREQUENCE Running, c&rsquo;est que <strong>chaque jour, je sais quel entra\u00eenement je dois accomplir<\/strong>. Bien s\u00fbr, il m&rsquo;arrivait parfois de <strong><a href=\"https:\/\/frequence-running.com\/blog\/conseil-de-bienvenue-frequence-running\/\">d\u00e9caler pour des raisons organisationnelles<\/a><\/strong> mais globalement j&rsquo;arrivais \u00e0 suivre le plan. <strong>Les s\u00e9ances sont vari\u00e9es, donc on ne s&rsquo;ennuie pas et c&rsquo;est motivant comme appli<\/strong>. Je dois avouer que j&rsquo;ai eu des moments o\u00f9 j&rsquo;allais plus trop courir et j&rsquo;avais des <strong>notifications de la part de FREQUENCE Running<\/strong> me rappelant de <strong>mettre \u00e0 jour mes s\u00e9ances, alors je reprenais les entra\u00eenements !<\/strong> \ud83d\ude00<\/p>\n<h3>6. Quelles ont \u00e9t\u00e9 tes sensations lors de la course ?<\/h3>\n<p>Les 3-4 premiers km, <strong>je suis partie assez vite<\/strong>, au bout du 3\u00e8me km je me suis dit \u00ab&nbsp;t&rsquo;es m\u00eame pas \u00e0 la moiti\u00e9&nbsp;\u00bb et j&rsquo;ai donc un peu ralenti (en respectant par contre l&rsquo;allure qui me permettait de ne pas prendre de retard). Il y avait une bonne ambiance lors de la course, les encouragements de ma tante, de mon oncle et des autres personnes m&rsquo;ont reboost\u00e9 un peu. Entre le 4\u00e8me et le 7\u00e8me km, c&rsquo;est pass\u00e9 relativement vite puisque je me sentais bien. <strong>Les 3 derniers kilom\u00e8tres ont \u00e9t\u00e9 difficiles<\/strong>, mais je me disais que de toute fa\u00e7on le principal, c&rsquo;\u00e9tait de franchir la ligne d&rsquo;arriv\u00e9e, peu importe le chrono. <strong>Lorsque le mental est bon, le corps suit !<\/strong><\/p>\n<h3>7. Quel \u00e9tait ton objectif de chrono ?<\/h3>\n<p>Mon objectif \u00e9tait de finir la course en 45 min maximum. Finalement, j&rsquo;ai atteint l&rsquo;arriv\u00e9e en <strong>44 minutes et 12 secondes.<\/strong> Objectif r\u00e9ussi !<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BhCKq9RnkHT\/\" data-instgrm-version=\"8\">\n<div style=\"padding: 8px;\">\n<div style=\"background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 50.0% 0; text-align: center; width: 100%;\">\n<div style=\"background: url(data:image\/png; base64,ivborw0kggoaaaansuheugaaacwaaaascamaaaapwqozaaaabgdbtueaalgpc\/xhbqaaaafzukdcak7ohokaaaamuexurczmzpf399fx1+bm5mzy9amaaadisurbvdjlvzxbesmgces5\/p8\/t9furvcrmu73jwlzosgsiizurcjo\/ad+eqjjb4hv8bft+idpqocx1wjosbfhh2xssxeiyn3uli\/6mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm+veanfhqn1k4+gpt6ugqcvu2h2ovuif\/gwufyy8owepdyzsa3avcqpvovvzzz2vtnn2wu8qzvjddeto90gsy9mvlqtgysy231mxry6i2ggqjrty0l8fxcxfcbbhwrsyyaaaaaelftksuqmcc); display: block; height: 44px; margin: 0 auto -44px; position: relative; top: -22px; width: 44px;\"><\/div>\n<\/div>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/BhCKq9RnkHT\/\" target=\"_blank\" rel=\"noopener\">A post shared by Johanna Gouault (@jojo.hanna__)<\/a> on <time style=\"font-family: Arial,sans-serif; font-size: 14px; line-height: 17px;\" datetime=\"2018-04-01T16:03:59+00:00\">Apr 1, 2018 at 9:03am PDT<\/time><\/p>\n<\/div>\n<\/blockquote>\n<p><script async defer src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n<h3>8. Quel \u00e9tait ton planning (nombre de s\u00e9ances et de semaines) d\u2019entra\u00eenement ?<\/h3>\n<p>Je me suis entra\u00een\u00e9e avec <strong><a href=\"https:\/\/frequence-running.com\/plan-entrainement-10km.html\">un plan d&rsquo;entra\u00eenement 10km<\/a><\/strong> durant <strong>16 semaines <\/strong>et j&rsquo;ai fait<strong> 34 s\u00e9ances <\/strong>au total donc entre deux et trois s\u00e9ances par semaine.<\/p>\n<hr>\n<h2 style=\"text-align: center;\">\u00ab&nbsp;Quand le mental est bon, le corps suit !&nbsp;\u00bb<\/h2>\n<hr>\n<h3>9. Pourquoi as-tu choisi d&rsquo;utiliser l&rsquo;application FREQUENCE Running ?<\/h3>\n<p id=\"ox-58c6b167d7-divtagdefaultwrapper\" dir=\"ltr\">Parce qu&rsquo;elle m&rsquo;a \u00e9t\u00e9 <strong>conseill\u00e9e par ma s\u0153ur<\/strong> (qui a elle-m\u00eame \u00e9t\u00e9 conseill\u00e9e par un <strong>m\u00e9decin du sport&nbsp;<\/strong>!).<\/p>\n<p dir=\"ltr\"><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\" target=\"_blank\" rel=\"noopener\"><noscript><img class=\"aligncenter wp-image-6414 size-full\" title=\"T\u00e9l\u00e9charger l'application !\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter wp-image-6414 size-full lazyload\" title=\"T\u00e9l\u00e9charger l'application !\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\"><\/a><\/p>\n<h3>10. Quel est ton prochain objectif de course ?<\/h3>\n<p>Mon prochain <strong>objectif de course est de nouveau un 10km<\/strong>, le 30 juillet prochain. Cette fois je vise un objectif chrono de <strong>43 min et<\/strong>&nbsp;le challenge FREQUENCE Running est de 41 min. Mais je pr\u00e9f\u00e8re <strong>rester prudente car j&rsquo;ai \u00e0 peine un mois de pr\u00e9paration !<\/strong><\/p>\n<p><strong>Il n&rsquo;y a pas de raison que Johanna n&rsquo;y arrive pas ! On lui souhaite bon courage.&nbsp;<\/strong><strong>Bonne pr\u00e9paration !<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Johanna a suivi un plan d&rsquo;entra\u00eenement 10k FREQUENCE Running sur 16 semaines pour atteindre son objectif de 45 minutes !\u00a0La jeune FREQUENCE Runneuse de Nice a-t-elle gagn\u00e9 son pari ? \u00c0 vous de le d\u00e9couvrir !<\/p>\n","protected":false},"author":1,"featured_media":6004,"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>Johanna atteint son objectif au 10k de Fr\u00e9jus avec FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Johanna a suivi un plan d&#039;entra\u00eenement 10km FREQUENCE Running sur 16 semaines pour atteindre r\u00e9aliser un 10km en 45 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