{"id":6369,"date":"2016-09-04T15:57:34","date_gmt":"2016-09-04T13:57:34","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=6369"},"modified":"2025-04-30T15:04:14","modified_gmt":"2025-04-30T13:04:14","slug":"plan-dentrainement-semi-marathon-1h30-en-8-semaines-3-seances-hebdo","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/plan-dentrainement-semi-marathon-1h30-en-8-semaines-3-seances-hebdo\/","title":{"rendered":"Plan d\u2019entra\u00eenement semi-marathon 1h30 en 8 semaines, 3 s\u00e9ances hebdo"},"content":{"rendered":"

Ce plan d’entra\u00eenement semi-marathon 1h30<\/strong> est con\u00e7u pour les coureurs s’entra\u00eenant d\u00e9j\u00e0 2 \u00e0 3 fois par semaine. Il s’\u00e9tale sur 8 semaines \u00e0 raison de 3 s\u00e9ances hebdomadaires, combinant endurance, fractionn\u00e9 court et long pour optimiser la progression.<\/p>\n

<\/p>\n

Chaque semaine alterne entre diff\u00e9rents types de s\u00e9ances afin de travailler \u00e0 la fois l\u2019endurance fondamentale, la puissance a\u00e9robie et la capacit\u00e9 \u00e0 tenir une allure semi-marathon sur 21,1 km.<\/p>\n

\ud83d\udcf2 Pour suivre ce plan de mani\u00e8re personnalis\u00e9e, t\u00e9l\u00e9chargez l\u2019application FREQUENCE Running<\/strong><\/a>. Vous b\u00e9n\u00e9ficierez d\u2019un accompagnement \u00e9volutif, selon votre profil et votre progression.<\/p>\n

\ud83d\udca1 D\u00e9couvrez plus de conseils running sur notre blog<\/a>.<\/p>\n

Plan d’entra\u00eenement semi-marathon 1h30 en 8 semaines \u2013 3 s\u00e9ances par semaine<\/h2>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Semaine 1<\/td>\n<\/tr>\n
Endurance 1H (4:46\/5:08 min\/km)<\/td>\n<\/tr>\n
10 diagonales de stade en 30 secondes (3:37\/3:42 min\/km) \u2013 r\u00e9cup\u00e9ration 50 m footing<\/td>\n<\/tr>\n
5 x 600 m en 2’29 \u00bb (4:02\/4:10 min\/km) \u2013 r\u00e9cup 50 m marche + 150 m footing<\/td>\n<\/tr>\n
Semaine 2<\/td>\n<\/tr>\n
2 x 4 x 600 m en 2’29 \u00bb (3:55\/4:10 min\/km) \u2013 r\u00e9cup 50 m marche + 150 m footing \u2013 entre s\u00e9ries : 1’30 marche + 1’30 footing<\/td>\n<\/tr>\n
Endurance 1H15 (4:46\/5:08 min\/km)<\/td>\n<\/tr>\n
25′ allure marathon + 10′ footing + 10′ allure semi (4:02\/4:27 min\/km)<\/td>\n<\/tr>\n
Semaine 3<\/td>\n<\/tr>\n
30\/30 sur 2 x 10min (3:26\/3:36 min\/km) \u2013 r\u00e9cup 30″ footing \u2013 entre s\u00e9ries : 1′ marche + 2′ footing<\/td>\n<\/tr>\n
Endurance 1H30 (4:46\/5:08 min\/km)<\/td>\n<\/tr>\n
2 x 3 x 800 m en 3’16 \u00bb (3:55\/4:10 min\/km) \u2013 r\u00e9cup 50 m marche + 150 m footing \u2013 entre s\u00e9ries : 1’30 marche + 1’30 footing<\/td>\n<\/tr>\n
Semaine 4<\/td>\n<\/tr>\n
Endurance 1H15 (4:46\/5:08 min\/km)<\/td>\n<\/tr>\n
2 x 6 x 300 m en 1’03 \u00bb (3:25\/3:36 min\/km) \u2013 r\u00e9cup 50 m marche + 50 m footing \u2013 entre s\u00e9ries : 1′ marche + 2′ footing<\/td>\n<\/tr>\n
15′ allure marathon + 10′ footing + 20′ allure semi (4:02\/4:27 min\/km)<\/td>\n<\/tr>\n
Semaine 5<\/td>\n<\/tr>\n
3 x 10 diagonales en 26 secondes (3:10\/3:25 min\/km) \u2013 r\u00e9cup 50 m footing \u2013 entre s\u00e9ries : 1′ marche + 1’30 footing<\/td>\n<\/tr>\n
Endurance 1H30 (4:46\/5:08 min\/km)<\/td>\n<\/tr>\n
2 x 2 x 1600 m en 6’33 \u00bb (4:02\/4:10 min\/km) \u2013 r\u00e9cup 1’30 footing \u2013 entre s\u00e9ries : 2’30 footing<\/td>\n<\/tr>\n
Semaine 6<\/td>\n<\/tr>\n
Endurance 1H (4:46\/5:08 min\/km)<\/td>\n<\/tr>\n
2 x 8 acc\u00e9l\u00e9rations de 45 s \u00e0 60 s (3:26\/3:36 min\/km) \u2013 r\u00e9cup 30 \u00e0 45″ footing \u2013 entre s\u00e9ries : 1′ marche + 2′ footing<\/td>\n<\/tr>\n
2 x 3 x 2000 m en 8’41 \u00bb (4:17\/4:27 min\/km) \u2013 r\u00e9cup 50 m marche + 150 m footing \u2013 entre s\u00e9ries : 1′ marche + 1′ footing<\/td>\n<\/tr>\n
Semaine 7<\/td>\n<\/tr>\n
Endurance 1H (4:46\/5:08 min\/km)<\/td>\n<\/tr>\n
2 x 4 x 400 m en 1’23 \u00bb (3:25\/3:36 min\/km) \u2013 r\u00e9cup 50 m marche + 50 m footing \u2013 entre s\u00e9ries : 1′ marche + 2′ footing<\/td>\n<\/tr>\n
35′ allure marathon + 10′ footing + 15′ allure semi (4:02\/4:27 min\/km)<\/td>\n<\/tr>\n
Semaine 8<\/td>\n<\/tr>\n
8 x 300 m en 1’06 \u00bb (3:37\/3:48 min\/km) \u2013 r\u00e9cup 50 m marche + 50 m footing<\/td>\n<\/tr>\n
Footing 30′ (5:21\/5:50 min\/km)<\/td>\n<\/tr>\n
Sortie longue : 21,1 km (3:55\/4:16 min\/km)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Ce plan d’entra\u00eenement semi-marathon 1h30 est con\u00e7u pour les coureurs s’entra\u00eenant d\u00e9j\u00e0 2 \u00e0 3 fois par semaine. Il s’\u00e9tale sur 8 semaines \u00e0 raison de 3 s\u00e9ances hebdomadaires, combinant endurance, fractionn\u00e9 court et long pour optimiser la progression.<\/p>\n","protected":false},"author":1,"featured_media":6349,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[79,69],"tags":[],"yoast_head":"\nPlan semi-marathon 1h30 \u2013 8 semaines, 3 s\u00e9ances\/semaine<\/title>\n<meta name=\"description\" content=\"Pr\u00e9pare ton semi en 1h30 avec ce plan d'entra\u00eenement sur 8 semaines. 3 s\u00e9ances hebdo, conseils experts et plan 100 % structur\u00e9 avec FREQUENCE Running\" \/>\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-semi-marathon-1h30-en-8-semaines-3-seances-hebdo\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" 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