{"id":6908,"date":"2018-10-16T15:35:24","date_gmt":"2018-10-16T13:35:24","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=6908"},"modified":"2019-04-26T22:57:56","modified_gmt":"2019-04-26T20:57:56","slug":"plan-entrainement-20kparis-stephanie","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/plan-entrainement-20kparis-stephanie\/","title":{"rendered":"Objectif r\u00e9ussi sur les 20K de Paris pour St\u00e9phanie !"},"content":{"rendered":"<p>St\u00e9phanie fait partie des <strong>nombreux FREQUENCE Runners ayant brill\u00e9 sur la mythique \u00e9preuve des<\/strong> <strong>20 kilom\u00e8tres de Paris<\/strong> ! Comme tout FREQUENCE Runners, elle a t\u00e9l\u00e9charg\u00e9 l&rsquo;application de plan d&rsquo;entra\u00eenement num\u00e9ro 1 et a d\u00e9marr\u00e9 son programme <strong>qui l&rsquo;am\u00e8nera plus tard vers un objectif r\u00e9ussi ! D\u00e9couvrez sa pr\u00e9paration avec un plan d&rsquo;entra\u00eenement 20K !<\/strong><\/p>\n<p><!--more--><\/p>\n<h3><noscript><img class=\"aligncenter wp-image-8935 size-large\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/Dossard-5463-1-1024x526.jpg\" alt width=\"629\" height=\"323\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/Dossard-5463-1-1024x526.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/Dossard-5463-1-300x154.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/Dossard-5463-1-768x394.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/Dossard-5463-1-900x462.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/Dossard-5463-1-1280x657.jpg 1280w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img class=\"aligncenter wp-image-8935 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%20323%22%3E%3C%2Fsvg%3E\" alt width=\"629\" height=\"323\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20323%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/Dossard-5463-1-1024x526.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/Dossard-5463-1-300x154.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/Dossard-5463-1-768x394.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/Dossard-5463-1-900x462.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/Dossard-5463-1-1280x657.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/Dossard-5463-1-1024x526.jpg\"><\/h3>\n<h3>1. Quel type de coureuse es-tu ?<\/h3>\n<p><strong>Je dirai que je suis une coureuse amatrice, assidue et comp\u00e9titrice<\/strong>. Depuis 1 an maintenant, je varie les formats de course puisque j&rsquo;ai particip\u00e9 \u00e0 plusieurs 10kms et \u00e0 3 semi-marathons. J&rsquo;ai malheureusement d\u00fb annuler ma participation \u00e0 un marathon cette ann\u00e9e pour cause de blessure&#8230;<\/p>\n<hr>\n<h2 style=\"text-align: center;\">\u00ab&nbsp;Quand le corps fatigue, c\u2019est le mental qui nous fait franchir la ligne&#8230;&nbsp;\u00bb<\/h2>\n<hr>\n<h3>2. Quelle est la raison qui t&rsquo;a motiv\u00e9e \u00e0 courir ?<\/h3>\n<p>J\u2019ai commenc\u00e9 \u00e0 courir il y a 5 ans, <strong>pour garder la forme, le bien-\u00eatre<\/strong>. Au d\u00e9but, je m&rsquo;entra\u00eenais une \u00e0 deux fois par semaine, mais rapidement c\u2019est devenu tous les jours ou presque. Je courrai sur tapis en semaine \u00e0 la pause d\u00e9jeuner, et \u00e0 l\u2019ext\u00e9rieur le week end, sans plan d\u2019entra\u00eenement&#8230;<\/p>\n<p>Ensuite, lors de ma grossesse, j\u2019ai <strong><a href=\"https:\/\/frequence-running.com\/blog\/running-grossesse-course-a-pied\/\">continu\u00e9 tranquillement jusqu\u2019au 4\u00e8 mois.<\/a><\/strong>&nbsp;A la naissance de mon fils, une fois la r\u00e9\u00e9ducation termin\u00e9e, <strong><a href=\"https:\/\/frequence-running.com\/blog\/reprise-course-a-pied-accouchement\/\">j\u2019ai repris doucement<\/a><\/strong>, et j\u2019ai eu envie de m\u2019inscrire \u00e0 mon premier <strong>10km. <\/strong>Je l&rsquo;ai d&rsquo;ailleurs termin\u00e9<strong> en 41min<\/strong> (pour 9km en fait probl\u00e8me de kilom\u00e9trage de la course). Pour moi, c&rsquo;\u00e9tait une sensation de grande fiert\u00e9 en franchissant la ligne d\u2019arriv\u00e9e. M\u00eame s&rsquo;il m&rsquo;est arriv\u00e9 de me dire \u00ab plus jamais \u00bb, j&rsquo;ai tout de m\u00eame voulu continuer !<\/p>\n<p>A l&rsquo;\u00e9poque, je culpabilisais de courir sans mon fils, donc j\u2019ai opt\u00e9 pour le <strong>Run Poussette<\/strong> avec une poussette adapt\u00e9e pour des sorties le week-end, j\u2019esp\u00e8re que plus tard ce sera une activit\u00e9 partag\u00e9e.<\/p>\n<h3>3. O\u00f9 aimes-tu courir ?<\/h3>\n<p>J\u2019ai beaucoup couru sur tapis mais je crois que je me suis lass\u00e9e. Maintenant je fais tout pour m&rsquo;\u00e9chapper et <strong><a href=\"https:\/\/frequence-running.com\/blog\/ou-courir-a-paris\/\">aller courir au bois de Vincennes<\/a><\/strong>&#8230;<\/p>\n<div id=\"attachment_6920\" style=\"width: 501px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-6920\" class=\"wp-image-6920 size-full\" title=\"St\u00e9phanie plan d'entra\u00eenement 20K\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/7a1149a1-a482-433c-937f-860df11efc48.jpg\" alt=\"St\u00e9phanie et sa pr\u00e9paration avec FREQUENCE Running\" width=\"491\" height=\"657\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/7a1149a1-a482-433c-937f-860df11efc48.jpg 491w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/7a1149a1-a482-433c-937f-860df11efc48-224x300.jpg 224w\" sizes=\"(max-width: 491px) 100vw, 491px\"><\/noscript><img aria-describedby=\"caption-attachment-6920\" class=\"wp-image-6920 size-full lazyload\" title=\"St\u00e9phanie plan d'entra\u00eenement 20K\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20491%20657%22%3E%3C%2Fsvg%3E\" alt=\"St\u00e9phanie et sa pr\u00e9paration avec FREQUENCE Running\" width=\"491\" height=\"657\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20491%20657%22%3E%3C%2Fsvg%3E 491w\" sizes=\"(max-width: 491px) 100vw, 491px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/7a1149a1-a482-433c-937f-860df11efc48.jpg 491w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/7a1149a1-a482-433c-937f-860df11efc48-224x300.jpg 224w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/7a1149a1-a482-433c-937f-860df11efc48.jpg\"><p id=\"caption-attachment-6920\" class=\"wp-caption-text\">Pr\u00e9paration en altitude pour St\u00e9phanie !<\/p><\/div>\n<h3>4. Quelle course as-tu pr\u00e9par\u00e9 ?<\/h3>\n<p>Les <strong><a href=\"https:\/\/frequence-running.com\/blog\/plan-entrainement-20km-de-paris\/\">20KM de Paris<\/a><\/strong> avec une pr\u00e9pa 100% FREQUENCE Running.<\/p>\n<h3>&nbsp;5. St\u00e9phanie, comment as-tu v\u00e9cu ta pr\u00e9paration avec le&nbsp;plan FREQUENCE Running ?<\/h3>\n<p>Je me sentais en s\u00e9curit\u00e9, j\u2019ai eu l\u2019exp\u00e9rience l\u2019hiver dernier et au printemps d\u2019<strong>un entrainement peut \u00eatre trop intensif (avec une autre application) pour le <a href=\"https:\/\/frequence-running.com\/blog\/les-frequence-runners-au-marathon-de-paris\/\">Marathon de Paris<\/a>. <\/strong>R\u00e9sultat, j&rsquo;ai subi une <strong><a href=\"https:\/\/frequence-running.com\/blog\/fracture-de-fatigue-course-a-pied\/\">fracture de fatigue<\/a><\/strong> du bassin en f\u00e9vrier qui m\u2019a stopp\u00e9 net, j\u2019\u00e9tais tr\u00e8s d\u00e9\u00e7ue. Pendant plusieurs mois, chacune de mes s\u00e9ances donnaient lieu \u00e0 des douleurs.<\/p>\n<hr>\n<h2 style=\"text-align: center;\">\u00ab&nbsp;<strong>J\u2019ai fini par ne plus regarder la montre et je me suis accroch\u00e9e<\/strong> (au meneur d\u2019allure 1h45)&#8230;&nbsp;\u00bb<\/h2>\n<hr>\n<h3>6. Quelles ont \u00e9t\u00e9 tes sensations lors de la course ?<\/h3>\n<p>J\u2019avais d\u00e9j\u00e0 fait cette course l\u2019ann\u00e9e derni\u00e8re avant mes blessures (1h37), <strong>je me rappelais un peu du parcours et des longues lignes droites, j\u2019avoue que j\u2019ai dout\u00e9 de mes capacit\u00e9s sur la ligne de d\u00e9part<\/strong>&#8230; J\u2019ai du <a href=\"https:\/\/frequence-running.com\/blog\/conseil-course2\/\"><strong>arr\u00eater<\/strong> <strong>l\u2019entrainement pendant 15 jours<\/strong><\/a> apr\u00e8s une fracture du m\u00e9tacarpe suite \u00e0 une chute 3 semaines avant le d\u00e9part ! L\u2019ann\u00e9e pas de chance !&nbsp;Avec FREQUENCE Running, j&rsquo;aurai pu annuler mes s\u00e9ances sans trop complexer, mon plan ce serait mis \u00e0 jour automatiquement.<\/p>\n<div id=\"attachment_6923\" style=\"width: 778px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-6923\" class=\"wp-image-6923 size-full\" title=\"St\u00e9phanie plan d'entra\u00eenement 20K\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/fonctionnalitu00e9s-1-1.png\" alt=\"G\u00e9rer son plan d'entra\u00eenement\" width=\"768\" height=\"290\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/fonctionnalitu00e9s-1-1.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/fonctionnalitu00e9s-1-1-300x113.png 300w\" sizes=\"(max-width: 768px) 100vw, 768px\"><\/noscript><img aria-describedby=\"caption-attachment-6923\" class=\"wp-image-6923 size-full lazyload\" title=\"St\u00e9phanie plan d'entra\u00eenement 20K\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20290%22%3E%3C%2Fsvg%3E\" alt=\"G\u00e9rer son plan d'entra\u00eenement\" width=\"768\" height=\"290\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20290%22%3E%3C%2Fsvg%3E 768w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/fonctionnalitu00e9s-1-1.png 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/fonctionnalitu00e9s-1-1-300x113.png 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/fonctionnalitu00e9s-1-1.png\"><p id=\"caption-attachment-6923\" class=\"wp-caption-text\">La gestion de son plan d&rsquo;entra\u00eenement par FREQUENCE Running<\/p><\/div>\n<p>Pendant le parcours j\u2019ai eu rapidement la sensation de jambes lourdes, la peur d\u2019abandonner, mais j\u2019avais aussi envie d\u2019encourager ceux que j\u2019avais crois\u00e9s, qui marchaient, qui semblaient bless\u00e9s ou fatigu\u00e9s\u2026 <strong>J\u2019ai fini par ne plus regarder la montre et je me suis accroch\u00e9e<\/strong> (au meneur d\u2019allure 1h45), j\u2019ai pens\u00e9 \u00e0 mon fils et \u00e0 mon mari qui prend le relai avec notre b\u00e9b\u00e9 quand je m\u2019entra\u00eene en solo&#8230; <strong>Quand le corps fatigue, c\u2019est le mental qui nous fait franchir la ligne<\/strong> \ud83d\ude42<\/p>\n<h3>7. Quel \u00e9tait ton objectif de chrono ?<\/h3>\n<div id=\"attachment_6924\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-6924\" class=\"wp-image-6924 size-medium\" title=\"St\u00e9phanie plan d'entra\u00eenement 20K\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_5430-300x222.jpg\" alt=\"Objectif 20K de Paris avec FREQUENCE Running\" width=\"300\" height=\"222\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_5430-300x222.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_5430.jpg 632w\" sizes=\"(max-width: 300px) 100vw, 300px\"><\/noscript><img aria-describedby=\"caption-attachment-6924\" class=\"wp-image-6924 size-medium lazyload\" title=\"St\u00e9phanie plan d'entra\u00eenement 20K\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20222%22%3E%3C%2Fsvg%3E\" alt=\"Objectif 20K de Paris avec FREQUENCE Running\" width=\"300\" height=\"222\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20222%22%3E%3C%2Fsvg%3E 300w\" sizes=\"(max-width: 300px) 100vw, 300px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_5430-300x222.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_5430.jpg 632w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_5430-300x222.jpg\"><p id=\"caption-attachment-6924\" class=\"wp-caption-text\">Objectif 20K de Paris avec FREQUENCE Running<\/p><\/div>\n<p>Mon objectif \u00e9tait de terminer ces 20K en <strong>1h50<\/strong>. La pr\u00e9vision donn\u00e9e par FREQUENCE Running \u00e9tait d&rsquo;<strong>1h47<\/strong>. <strong>Au final, je termine en&nbsp;1h44 avec de nouveau beaucoup de joie et de fiert\u00e9<\/strong> (et avec de <strong><a href=\"https:\/\/frequence-running.com\/blog\/que-sont-les-courbatures\/\">nombreuses<\/a><\/strong> <strong><a href=\"https:\/\/frequence-running.com\/blog\/que-sont-les-courbatures\/\">courbatures<\/a><\/strong> le lendemain, un vrai canard quand je descends les escaliers !).<\/p>\n<h3>8. Quel \u00e9tait ton plan d&rsquo;entra\u00eenement 20K (nombre de s\u00e9ances et de semaines) ?<\/h3>\n<p>J\u2019ai commenc\u00e9 mon <strong>plan d&rsquo;entra\u00eenement 20K le 2 juillet \u00e0 raison de 4 s\u00e9ances par semaine<\/strong>. Les horaires d&rsquo;\u00e9t\u00e9 m&rsquo;ont beaucoup aid\u00e9 \u00e0 am\u00e9nager mon plan. Ainsi, j&rsquo;essayais de faire mon fractionn\u00e9 sur une piste \u00e0 cot\u00e9 de chez moi. \ud83d\ude42<\/p>\n<hr>\n<h2 style=\"text-align: center;\">\u00ab&nbsp;Ce qui est g\u00e9nial, c&rsquo;est que le plan s\u2019ajuste en fonction de ce qui est r\u00e9alis\u00e9&nbsp;\u00bb<\/h2>\n<hr>\n<h3>9. Pourquoi as-tu choisi d&rsquo;utiliser l&rsquo;application FREQUENCE Running ?<\/h3>\n<p>Conseill\u00e9e par une coll\u00e8gue, <strong>j\u2019ai bien aim\u00e9 le principe du programme personnalis\u00e9 !<\/strong> Ce qui est g\u00e9nial, c&rsquo;est que <strong>le plan s\u2019ajuste en fonction de ce qui est r\u00e9alis\u00e9<\/strong>. J&rsquo;ai aussi ador\u00e9 la solidarit\u00e9 et l&rsquo;entraide entre <strong><a href=\"https:\/\/www.facebook.com\/groups\/577051509352859\/\">FREQUENCE Runners<\/a> <\/strong>qui est tr\u00e8s encourageante !<\/p>\n<h3><noscript><img class=\"aligncenter wp-image-8646 size-full\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/1-SEMIVINCENNES-17-RC-1742-ConvertImage-2-e1539696765200-1.jpg\" alt width=\"768\" height=\"768\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/1-SEMIVINCENNES-17-RC-1742-ConvertImage-2-e1539696765200-1.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/1-SEMIVINCENNES-17-RC-1742-ConvertImage-2-e1539696765200-1-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/1-SEMIVINCENNES-17-RC-1742-ConvertImage-2-e1539696765200-1-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/1-SEMIVINCENNES-17-RC-1742-ConvertImage-2-e1539696765200-1-88x88.jpg 88w\" sizes=\"(max-width: 768px) 100vw, 768px\"><\/noscript><img class=\"aligncenter wp-image-8646 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20768%22%3E%3C%2Fsvg%3E\" alt width=\"768\" height=\"768\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20768%22%3E%3C%2Fsvg%3E 768w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/1-SEMIVINCENNES-17-RC-1742-ConvertImage-2-e1539696765200-1.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/1-SEMIVINCENNES-17-RC-1742-ConvertImage-2-e1539696765200-1-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/1-SEMIVINCENNES-17-RC-1742-ConvertImage-2-e1539696765200-1-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/1-SEMIVINCENNES-17-RC-1742-ConvertImage-2-e1539696765200-1-88x88.jpg 88w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/1-SEMIVINCENNES-17-RC-1742-ConvertImage-2-e1539696765200-1.jpg\"><\/h3>\n<h3>10. Quel est ton prochain objectif de course ?<\/h3>\n<p><strong>Le semi-marathon de Vincennes (tellement beau en automne) en esp\u00e9rant que les courbatures auront disparu d\u2019ici l\u00e0.<\/strong>&nbsp;<strong>J\u2019ai repris rendez-vous avec le <a href=\"https:\/\/frequence-running.com\/blog\/tout-savoir-sur-le-marathon-de-paris\/\">Marathon de Paris 2019<\/a>, le premier enfin, j\u2019esp\u00e8re !<\/strong> L\u2019objectif ? Je dois y r\u00e9fl\u00e9chir ! J\u2019aimerai travailler sur ma foul\u00e9e, ma posture&#8230;<\/p>\n<p><strong>Merci pour ton t\u00e9moignage St\u00e9phanie ! On esp\u00e8re que les performances continueront avec ce deuxi\u00e8me rendez-vous avec l&rsquo;\u00e9preuve marathon en Avril 2019 !<br>\n<\/strong><\/p>\n<p><strong>A tr\u00e8s bient\u00f4t et plein de courage pour tes futurs objectifs !<\/strong><\/p>\n<p><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\"><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","protected":false},"excerpt":{"rendered":"<p>St\u00e9phanie fait partie des nombreux FREQUENCE Runners ayant brill\u00e9 sur la mythique \u00e9preuve des 20 kilom\u00e8tres de Paris ! Comme tout FREQUENCE Runners, elle a t\u00e9l\u00e9charg\u00e9 l&rsquo;application de plan d&rsquo;entra\u00eenement num\u00e9ro 1 et a d\u00e9marr\u00e9 son programme qui l&rsquo;am\u00e8nera plus tard vers un objectif r\u00e9ussi ! D\u00e9couvrez sa pr\u00e9paration avec un plan d&rsquo;entra\u00eenement 20K !<\/p>\n","protected":false},"author":1,"featured_media":8931,"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>St\u00e9phanie \u00e9patante sur les 20K de Paris avec FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Les FREQUENCE Runners ont brill\u00e9s sur la mythique \u00e9preuve des 20 kilom\u00e8tres de Paris ! 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