{"id":6689,"date":"2018-10-02T09:21:11","date_gmt":"2018-10-02T07:21:11","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=6689"},"modified":"2018-10-02T10:16:50","modified_gmt":"2018-10-02T08:16:50","slug":"plan-semi-marathon-1h55-reussite-nicolas","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/","title":{"rendered":"Nicolas plein d&rsquo;ambition pour sa rentr\u00e9e avec FREQUENCE Running"},"content":{"rendered":"<p>Le Nantais Nicolas, FREQUENCE Runner depuis janvier s&rsquo;est fait du running, une nouvelle passion. Il nous <strong>d\u00e9voile son idylle avec les plans d&rsquo;entra\u00eenement<\/strong>&nbsp;FREQUENCE Running, avec en apoth\u00e9ose un record gr\u00e2ce \u00e0 un plan semi-marathon 1h55, en&nbsp;trois s\u00e9ances hebdo !<!--more--><\/p>\n<div id=\"attachment_6693\" style=\"width: 650px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-6693\" class=\"wp-image-6693 size-full\" title=\"Nicolas plan d'entra\u00eenement Semi en 1h55\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/image1-2-copy-2-e1537180620931.jpeg\" alt=\"Nicolas plan d'entra\u00eenement Semi en 1h55\" width=\"640\" height=\"481\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/image1-2-copy-2-e1537180620931.jpeg 640w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/image1-2-copy-2-e1537180620931-300x225.jpeg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\"><\/noscript><img aria-describedby=\"caption-attachment-6693\" class=\"wp-image-6693 size-full lazyload\" title=\"Nicolas plan d'entra\u00eenement Semi en 1h55\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20640%20481%22%3E%3C%2Fsvg%3E\" alt=\"Nicolas plan d'entra\u00eenement Semi en 1h55\" width=\"640\" height=\"481\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20640%20481%22%3E%3C%2Fsvg%3E 640w\" sizes=\"(max-width: 640px) 100vw, 640px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/image1-2-copy-2-e1537180620931.jpeg 640w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/image1-2-copy-2-e1537180620931-300x225.jpeg 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/image1-2-copy-2-e1537180620931.jpeg\"><p id=\"caption-attachment-6693\" class=\"wp-caption-text\">Nicolas profite des Bords de l&rsquo;Erdre pour un petit run<\/p><\/div>\n<h3>1. Quel type de coureur es-tu ?<\/h3>\n<p>Je suis un coureur n\u00e9ophyte, je cours simplement depuis le d\u00e9but de l&rsquo;ann\u00e9e 2018 et je suis devenu un addict de la course \u00e0 pied. Auparavant, courir \u00e9tait pour moi un calvaire, je n&rsquo;y voyais pas d&rsquo;int\u00e9r\u00eat&#8230;<\/p>\n<hr>\n<h1 style=\"text-align: center;\">\u00ab&nbsp;Auparavant, courir \u00e9tait pour moi un calvaire, je n&rsquo;y voyais pas d&rsquo;int\u00e9r\u00eat&#8230;&nbsp;\u00bb<\/h1>\n<hr>\n<p><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>2. Quelle est la raison qui t&rsquo;a motiv\u00e9 \u00e0 courir ?<\/h3>\n<p>Je me suis mis \u00e0 courir car je souhaitais reprendre une activit\u00e9 physique apr\u00e8s avoir essay\u00e9 quelques salles de sport o\u00f9 je ne me sentais pas tr\u00e8s \u00e0 l&rsquo;aise. Et l\u00e0 tout de suite j&rsquo;ai trouv\u00e9 du plaisir \u00e0 courir seul, \u00e0 me donner des objectifs de course et de chrono. Cela me permet de me motiver et de me surpasser. Petit \u00e0 petit, les 3\/4 km sont devenus 6\/8 puis 10\/12 et encore au-del\u00e0 aujourd&rsquo;hui&#8230;<\/p>\n<p>J&rsquo;ai commenc\u00e9 par des sorties 2 fois par semaine de maxi 4 \u00e0 6 km et d\u00e8s le mois suivant, je suis pass\u00e9 \u00e0 2 \u00e0 3 fois par semaine avec des sorties plus longues, allant jusqu\u2019\u00e0 10km&#8230;<\/p>\n<hr>\n<h1 style=\"text-align: center;\">\u00ab&nbsp;Petit \u00e0 petit, les 3\/4 km sont devenus 6\/8 puis 10\/12 et encore au-del\u00e0 aujourd&rsquo;hui&#8230;&nbsp;\u00bb<\/h1>\n<hr>\n<h3>3. O\u00f9 aimes-tu courir ?<\/h3>\n<p>J&rsquo;aime courir partout, aussi bien sur route, chemin et for\u00eat. Je m&rsquo;adapte \u00e0 toutes <strong><a href=\"https:\/\/frequence-running.com\/blog\/terrains-privilegier-courir\/\">les s\u00e9ances et \u00e0 tous les lieux<\/a><\/strong> possibles.<\/p>\n<h3>4. Quelle course as-tu pr\u00e9par\u00e9e ?<\/h3>\n<p>J&rsquo;ai pr\u00e9par\u00e9 d&rsquo;abord un 10 km, Les <strong><a href=\"https:\/\/frequence-running.com\/blog\/carquefoulees-2018-les-conseils-du-coach-jerome-bernard\/\">carque&#8230;foul\u00e9es<\/a><\/strong>, et ensuite un autre 10km avant d&rsquo;encha\u00eener avec un trail de 15 km. Au mois d&rsquo;avril, je me suis lanc\u00e9 un d\u00e9fi apr\u00e8s avoir suivi les nombreux exploits des <strong><a href=\"https:\/\/www.facebook.com\/groups\/577051509352859\/\">FREQUENCE Runners<\/a><\/strong> au <strong><a href=\"https:\/\/frequence-running.com\/blog\/les-frequence-runners-au-marathon-de-paris\/\">MDP2018<\/a><\/strong>&#8230; <strong>Je me suis inscrit pour l&rsquo;\u00e9dition 2019 ! <\/strong><\/p>\n<p>Afin de me pr\u00e9parer au mieux, j&rsquo;ai opt\u00e9 pour un semi-marathon de pr\u00e9paration, celui de Varades. Je devais imp\u00e9rativement me <strong><a href=\"https:\/\/frequence-running.com\/blog\/5k-ou-10k-avant-un-marathon\/\">tester sur cette distance interm\u00e9diaire<\/a><\/strong>.<\/p>\n<h3>&nbsp;5. Comment as-tu v\u00e9cu la pr\u00e9pa avec ce&nbsp;plan semi-marathon 1h55 ?<\/h3>\n<p>J&rsquo;ai \u00e9t\u00e9 tr\u00e8s agr\u00e9ablement surpris de voir mes progr\u00e8s d&rsquo;allure et de vitesse augmenter aussi vite. Mes chronos sur les courses ont toujours \u00e9t\u00e9 plus rapide de 2 \u00e0 3 min par rapport \u00e0 l&rsquo;appli. Il est vrai que j&rsquo;ai augment\u00e9 mon volume de travail \u00e0 3 s\u00e9ances par semaine en respectant au maximum le plan pr\u00e9vu. J&rsquo;ai aussi d\u00fb annuler quelques sorties en juin lorsque l&rsquo;on m&rsquo;a diagnostiqu\u00e9 du syndrome de <a href=\"https:\/\/www.allodocteurs.fr\/j-ai-mal\/aux-articulations\/genou\/syndrome-de-l-essuie-glace-quand-le-genou-s-enflamme_24627.html\"><strong>l&rsquo;essuie-glace \u00e0 mon genou gauche<\/strong><\/a>.<\/p>\n<p>J&rsquo;\u00e9tais pass\u00e9 de 25 km \u00e0 40\/45 km semaine ce qui a d\u00fb faire trop pour mon corps.<\/p>\n<h3>6. Quelles ont \u00e9t\u00e9 tes sensations lors du <a href=\"https:\/\/frequence-running.com\/blog\/thomas-a-prepare-le-semi-de-varades-en-4-semaines-avec-frequence-running\/\">semi de Varades<\/a> ?<\/h3>\n<p>Mes sensations ont \u00e9t\u00e9 tr\u00e8s bonnes, j&rsquo;\u00e9tais \u00e0 l&rsquo;aise sur l&rsquo;allure que je devais suivre, pas de sensation de jambes lourdes, ni <strong><a href=\"https:\/\/frequence-running.com\/blog\/bobos-coureurs-a-pied\/\">crampe<\/a><\/strong>. J&rsquo;ai pu g\u00e9rer ma course tout le long de ces 21km.<\/p>\n<h3>7. Quel \u00e9tait ton objectif de chrono ?<\/h3>\n<p>Mon objectif de chrono pour ce 1er semi-marathon \u00e9tait de faire moins d&rsquo;1h55 et j&rsquo;ai finalement r\u00e9alis\u00e9 <strong>1h53:54<\/strong>. Je suis super content de ce chrono !&nbsp;Je pense n\u00e9anmoins que j&rsquo;aurais pu mieux aborder ma course. Terminer ce semi en 1h50 \u00e9tait \u00e0 ma port\u00e9e mais je suis peut-\u00eatre parti trop vite !<\/p>\n<h3>8. Quel \u00e9tait ton planning d\u2019entra\u00eenement ?<\/h3>\n<p>Mon plan d&rsquo;entra\u00eenement s&rsquo;\u00e9talait sur <strong>24 semaines.<\/strong>&nbsp;Je me suis inscrit t\u00f4t car je savais que ma pr\u00e9paration ne serait pas optimale sur les mois de juillet et d&rsquo;ao\u00fbt. J&rsquo;ai ainsi r\u00e9alis\u00e9 <strong>55 s\u00e9ances<\/strong> tr\u00e8s adapt\u00e9es \u00e0 mon volume, soit 18 semaines \u00e0 raison de 3 fois par semaine.<\/p>\n<hr>\n<h1 style=\"text-align: center;\">\u00ab&nbsp;J&rsquo;ai \u00e9t\u00e9 tr\u00e8s agr\u00e9ablement surpris par mes progr\u00e8s d&rsquo;allure et de vitesse&nbsp;\u00bb<\/h1>\n<hr>\n<h3>9. Pourquoi as-tu choisi d&rsquo;utiliser l&rsquo;application FREQUENCE Running &nbsp;et sa version PREMIUM ?<\/h3>\n<p id=\"ox-58c6b167d7-divtagdefaultwrapper\" dir=\"ltr\">J&rsquo;ai d\u00e9couvert l&rsquo;application gr\u00e2ce \u00e0 <strong><a href=\"https:\/\/fr-fr.facebook.com\/frequencerunning\/\">Facebook<\/a><\/strong> et depuis je ne la quitte plus. J&rsquo;ai renouvel\u00e9 mon 2\u00e8me abonnement <strong><a href=\"https:\/\/frequence-running.com\/blog\/top-5-des-questions-les-plus-frequentes-au-sujet-de-la-version-premium\/\">PREMIUM<\/a><\/strong>. J&rsquo;adore la courbe de progression et le barom\u00e8tre de r\u00e9ussite du plan d&rsquo;entra\u00eenement \ud83d\ude1c\ud83d\udc4d<\/p>\n<p dir=\"ltr\">FREQUENCE Running m&rsquo;a apport\u00e9 un v\u00e9ritable plan d&rsquo;entra\u00eenement puisque je ne courais pas auparavant. J&rsquo;ai aussi rencontr\u00e9 par le biais d&rsquo;\u00e9changes, beaucoup de Runners sur le groupe <strong><a href=\"https:\/\/www.facebook.com\/groups\/577051509352859\/\">Facebook<\/a>.<\/strong>&nbsp;Ils m&rsquo;ont donn\u00e9 des conseils et de la motivation pour me surpasser&#8230;<\/p>\n<p dir=\"ltr\"><noscript><img class=\"aligncenter wp-image-6702 size-full\" title=\"Nicolas plan d'entra\u00eenement\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/image2-1-copy-e1537192329831.jpeg\" alt=\"Nicolas plan d'entra\u00eenement\" width=\"436\" height=\"460\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/image2-1-copy-e1537192329831.jpeg 436w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/image2-1-copy-e1537192329831-284x300.jpeg 284w\" sizes=\"(max-width: 436px) 100vw, 436px\"><\/noscript><img class=\"aligncenter wp-image-6702 size-full lazyload\" title=\"Nicolas plan d'entra\u00eenement\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20436%20460%22%3E%3C%2Fsvg%3E\" alt=\"Nicolas plan d'entra\u00eenement\" width=\"436\" height=\"460\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20436%20460%22%3E%3C%2Fsvg%3E 436w\" sizes=\"(max-width: 436px) 100vw, 436px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/image2-1-copy-e1537192329831.jpeg 436w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/image2-1-copy-e1537192329831-284x300.jpeg 284w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/image2-1-copy-e1537192329831.jpeg\"><\/p>\n<h3>10. Quel est ton prochain objectif de course ?<\/h3>\n<p>Je suis un comp\u00e9titeur, mon prochain challenge sera un trail de 57 kms, le <strong><a href=\"http:\/\/rcnantais.fr\/traildemauvesenvert\/\">Trail de Mauves en Vert<\/a><\/strong> en octobre. Mon objectif sera d&rsquo;\u00eatre finisher et de prendre du plaisir. Mon second objectif de la saison sera le Marathon de Paris avec un plan d&rsquo;entra\u00eenement FREQUENCE Running bien s\u00fbr !<\/p>\n<p>Je tiens \u00e0 remercier toute la team pour la facilit\u00e9 de cette application qui nous aide au quotidien et qui est devenue <span style=\"text-decoration: underline;\"><strong>mon<\/strong><\/span> application de running ! <strong>Oui, je suis devenu addict \u00e0 la course \u00e0 pied, je cours partout, matin, apr\u00e8s-<\/strong><strong>midi ou soir avec la frontale, qu&rsquo;il vente, qu&rsquo;il pleuve ou qu&rsquo;il neige. C&rsquo;est un r\u00e9el plaisir pour moi !<\/strong><\/p>\n<p><!--more--><\/p>\n<p><strong>Merci \u00e0 Nicolas pour son t\u00e9moignage&#8230; <\/strong>Sache que c&rsquo;est un vrai plaisir de t&rsquo;accompagner chaque jour dans tes pr\u00e9parations&nbsp;!&nbsp;<strong>Bonne pr\u00e9paration pour le Marathon de Paris 2019, on sera l\u00e0 pour t&rsquo;encourager !<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le Nantais Nicolas, FREQUENCE Runner depuis janvier s&rsquo;est fait du running, une nouvelle passion. Il nous d\u00e9voile son idylle avec les plans d&rsquo;entra\u00eenement\u00a0FREQUENCE Running, avec en apoth\u00e9ose un record gr\u00e2ce \u00e0 un plan semi-marathon 1h55, en\u00a0trois s\u00e9ances hebdo !<\/p>\n","protected":false},"author":1,"featured_media":6776,"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 r\u00e9ussi son premier semi-marathon avec FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Nicolas raconte son exp\u00e9rience des plans d&#039;entra\u00eenement\u00a0FREQUENCE Running: il bat son record avec un plan semi-marathon 1h55, en trois s\u00e9ances hebdo !\" \/>\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-semi-marathon-1h55-reussite-nicolas\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nicolas r\u00e9ussi son premier semi-marathon avec FREQUENCE Running\" \/>\n<meta property=\"og:description\" content=\"Nicolas raconte son exp\u00e9rience des plans d&#039;entra\u00eenement\u00a0FREQUENCE Running: il bat son record avec un plan semi-marathon 1h55, en trois s\u00e9ances hebdo !\" \/>\n<meta property=\"og:url\" content=\"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/\" \/>\n<meta property=\"og:site_name\" content=\"FREQUENCE Running\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/frequencerunning\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-10-02T07:21:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-10-02T08:16:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/42382607_2051200545119191_378398601736355840_n-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"3088\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@FrequenceRun\" \/>\n<meta name=\"twitter:site\" content=\"@FrequenceRun\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"FREQUENCE Running\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/frequence-running.com\/blog\/#organization\",\"name\":\"Frequence Running\",\"url\":\"https:\/\/frequence-running.com\/blog\/\",\"sameAs\":[\"https:\/\/www.instagram.com\/frequencerunning\/\",\"https:\/\/www.linkedin.com\/company\/frequence-running\/\",\"https:\/\/www.youtube.com\/channel\/UCCxWpWRcfXVp8KV0HgoJ98w\",\"https:\/\/www.facebook.com\/frequencerunning\/\",\"https:\/\/twitter.com\/FrequenceRun\"],\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/frequence-running.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/frequence-icon-long-2.png\",\"contentUrl\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/frequence-icon-long-2.png\",\"width\":350,\"height\":109,\"caption\":\"Frequence Running\"},\"image\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/frequence-running.com\/blog\/#website\",\"url\":\"https:\/\/frequence-running.com\/blog\/\",\"name\":\"FREQUENCE Running\",\"description\":\"Blog running - conseils - entra\u00eenement\",\"publisher\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/frequence-running.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#primaryimage\",\"url\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/42382607_2051200545119191_378398601736355840_n-1.jpg\",\"contentUrl\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/42382607_2051200545119191_378398601736355840_n-1.jpg\",\"width\":3088,\"height\":1200,\"caption\":\"Nicolas et son plan d'entra\u00eenement semi avec FREQUENCE Running\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#webpage\",\"url\":\"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/\",\"name\":\"Nicolas r\u00e9ussi son premier semi-marathon avec FREQUENCE Running\",\"isPartOf\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#primaryimage\"},\"datePublished\":\"2018-10-02T07:21:11+00:00\",\"dateModified\":\"2018-10-02T08:16:50+00:00\",\"description\":\"Nicolas raconte son exp\u00e9rience des plans d'entra\u00eenement\u00a0FREQUENCE Running: il bat son record avec un plan semi-marathon 1h55, en trois s\u00e9ances hebdo !\",\"breadcrumb\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\/\/frequence-running.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nicolas plein d&rsquo;ambition pour sa rentr\u00e9e avec FREQUENCE Running\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#webpage\"},\"author\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#\/schema\/person\/85a05c012ab428431fd2f0f4e9c9a8b1\"},\"headline\":\"Nicolas plein d&rsquo;ambition pour sa rentr\u00e9e avec FREQUENCE Running\",\"datePublished\":\"2018-10-02T07:21:11+00:00\",\"dateModified\":\"2018-10-02T08:16:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#webpage\"},\"wordCount\":887,\"publisher\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/42382607_2051200545119191_378398601736355840_n-1.jpg\",\"articleSection\":[\"Success Stories\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/frequence-running.com\/blog\/#\/schema\/person\/85a05c012ab428431fd2f0f4e9c9a8b1\",\"name\":\"FREQUENCE Running\",\"url\":\"https:\/\/frequence-running.com\/blog\/author\/frequence-running\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Nicolas r\u00e9ussi son premier semi-marathon avec FREQUENCE Running","description":"Nicolas raconte son exp\u00e9rience des plans d'entra\u00eenement\u00a0FREQUENCE Running: il bat son record avec un plan semi-marathon 1h55, en trois s\u00e9ances hebdo !","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/","og_locale":"fr_FR","og_type":"article","og_title":"Nicolas r\u00e9ussi son premier semi-marathon avec FREQUENCE Running","og_description":"Nicolas raconte son exp\u00e9rience des plans d'entra\u00eenement\u00a0FREQUENCE Running: il bat son record avec un plan semi-marathon 1h55, en trois s\u00e9ances hebdo !","og_url":"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/","og_site_name":"FREQUENCE Running","article_publisher":"https:\/\/www.facebook.com\/frequencerunning\/","article_published_time":"2018-10-02T07:21:11+00:00","article_modified_time":"2018-10-02T08:16:50+00:00","og_image":[{"width":3088,"height":1200,"url":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/42382607_2051200545119191_378398601736355840_n-1.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_creator":"@FrequenceRun","twitter_site":"@FrequenceRun","twitter_misc":{"\u00c9crit par":"FREQUENCE Running","Dur\u00e9e de lecture estim\u00e9e":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Organization","@id":"https:\/\/frequence-running.com\/blog\/#organization","name":"Frequence Running","url":"https:\/\/frequence-running.com\/blog\/","sameAs":["https:\/\/www.instagram.com\/frequencerunning\/","https:\/\/www.linkedin.com\/company\/frequence-running\/","https:\/\/www.youtube.com\/channel\/UCCxWpWRcfXVp8KV0HgoJ98w","https:\/\/www.facebook.com\/frequencerunning\/","https:\/\/twitter.com\/FrequenceRun"],"logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/frequence-running.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/frequence-icon-long-2.png","contentUrl":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2016\/10\/frequence-icon-long-2.png","width":350,"height":109,"caption":"Frequence Running"},"image":{"@id":"https:\/\/frequence-running.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"WebSite","@id":"https:\/\/frequence-running.com\/blog\/#website","url":"https:\/\/frequence-running.com\/blog\/","name":"FREQUENCE Running","description":"Blog running - conseils - entra\u00eenement","publisher":{"@id":"https:\/\/frequence-running.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/frequence-running.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#primaryimage","url":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/42382607_2051200545119191_378398601736355840_n-1.jpg","contentUrl":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/42382607_2051200545119191_378398601736355840_n-1.jpg","width":3088,"height":1200,"caption":"Nicolas et son plan d'entra\u00eenement semi avec FREQUENCE Running"},{"@type":"WebPage","@id":"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#webpage","url":"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/","name":"Nicolas r\u00e9ussi son premier semi-marathon avec FREQUENCE Running","isPartOf":{"@id":"https:\/\/frequence-running.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#primaryimage"},"datePublished":"2018-10-02T07:21:11+00:00","dateModified":"2018-10-02T08:16:50+00:00","description":"Nicolas raconte son exp\u00e9rience des plans d'entra\u00eenement\u00a0FREQUENCE Running: il bat son record avec un plan semi-marathon 1h55, en trois s\u00e9ances hebdo !","breadcrumb":{"@id":"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Accueil","item":"https:\/\/frequence-running.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Nicolas plein d&rsquo;ambition pour sa rentr\u00e9e avec FREQUENCE Running"}]},{"@type":"Article","@id":"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#article","isPartOf":{"@id":"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#webpage"},"author":{"@id":"https:\/\/frequence-running.com\/blog\/#\/schema\/person\/85a05c012ab428431fd2f0f4e9c9a8b1"},"headline":"Nicolas plein d&rsquo;ambition pour sa rentr\u00e9e avec FREQUENCE Running","datePublished":"2018-10-02T07:21:11+00:00","dateModified":"2018-10-02T08:16:50+00:00","mainEntityOfPage":{"@id":"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#webpage"},"wordCount":887,"publisher":{"@id":"https:\/\/frequence-running.com\/blog\/#organization"},"image":{"@id":"https:\/\/frequence-running.com\/blog\/plan-semi-marathon-1h55-reussite-nicolas\/#primaryimage"},"thumbnailUrl":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/09\/42382607_2051200545119191_378398601736355840_n-1.jpg","articleSection":["Success Stories"],"inLanguage":"fr-FR"},{"@type":"Person","@id":"https:\/\/frequence-running.com\/blog\/#\/schema\/person\/85a05c012ab428431fd2f0f4e9c9a8b1","name":"FREQUENCE Running","url":"https:\/\/frequence-running.com\/blog\/author\/frequence-running\/"}]}},"_links":{"self":[{"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/posts\/6689"}],"collection":[{"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/comments?post=6689"}],"version-history":[{"count":17,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/posts\/6689\/revisions"}],"predecessor-version":[{"id":6794,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/posts\/6689\/revisions\/6794"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/media\/6776"}],"wp:attachment":[{"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/media?parent=6689"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/categories?post=6689"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/tags?post=6689"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}