{"id":6967,"date":"2019-01-21T15:06:11","date_gmt":"2019-01-21T14:06:11","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=6967"},"modified":"2019-01-22T16:29:54","modified_gmt":"2019-01-22T15:29:54","slug":"plan-entrainement-21k-1h45-romain","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/plan-entrainement-21k-1h45-romain\/","title":{"rendered":"Un RP battu de 15 minutes pour Romain sur le semi-marathon de la Voie Royale"},"content":{"rendered":"<p>Apr\u00e8s avoir suivi, il y a pr\u00e8s d&rsquo;un an, les aventures de <strong><a href=\"https:\/\/frequence-running.com\/blog\/romain-bat-record-corrida-de-thiais-frequence-running\/\">Romain sur la Corrida de Thiais<\/a>&nbsp;avec d\u00e9j\u00e0 un RP sur 10K, on est d\u00e9sormais sur 21K et de nouveau avec un joli chrono ! Il nous livre son ressenti sur sa pr\u00e9paration avec le plan semi-marathon 1h45 de FREQUENCE Running et son objectif !<\/strong><br>\n<!--more--><\/p>\n<h3><noscript><img class=\"aligncenter wp-image-6983 size-full\" title=\"Romain pr\u00e9pare le semi de la Voie Royale \" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1435-e1540223295353.jpg\" alt=\"Romain pr\u00e9pare le semi de la Voie Royale\" width=\"960\" height=\"1280\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1435-e1540223295353.jpg 960w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1435-e1540223295353-225x300.jpg 225w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1435-e1540223295353-768x1024.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1435-e1540223295353-900x1200.jpg 900w\" sizes=\"(max-width: 960px) 100vw, 960px\"><\/noscript><img class=\"aligncenter wp-image-6983 size-full lazyload\" title=\"Romain pr\u00e9pare le semi de la Voie Royale \" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20960%201280%22%3E%3C%2Fsvg%3E\" alt=\"Romain pr\u00e9pare le semi de la Voie Royale\" width=\"960\" height=\"1280\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20960%201280%22%3E%3C%2Fsvg%3E 960w\" sizes=\"(max-width: 960px) 100vw, 960px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1435-e1540223295353.jpg 960w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1435-e1540223295353-225x300.jpg 225w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1435-e1540223295353-768x1024.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1435-e1540223295353-900x1200.jpg 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1435-e1540223295353.jpg\"><\/h3>\n<h3>1. Quel type de coureur es-tu ?<\/h3>\n<p>Alors c&rsquo;est assez compliqu\u00e9 comme question&#8230; Je n&rsquo;ai pas le physique du coureur, je fais 100kg et rien ne me disposais, il y a 4 ans \u00e0 commencer la course \u00e0 pied. En r\u00e9alit\u00e9, je n&rsquo;ai jamais eu d&rsquo;affinit\u00e9s avant pour le running. <strong>Je m&rsquo;y suis mis pour ma sant\u00e9, et \u00e0 partir de l\u00e0, j&rsquo;y ai pris go\u00fbt<\/strong> (quand on parle de virus du running, je suis plut\u00f4t d&rsquo;accord). Mais maintenant, je me consid\u00e8re comme un coureur r\u00e9gulier, motiv\u00e9 et qui n&rsquo;aspire qu&rsquo;\u00e0 se d\u00e9passer soi-m\u00eame. On m&rsquo;aurait dit au coll\u00e8ge\/lyc\u00e9e, <strong>un jour, tu feras un marathon, ou un jour, tu courras pour le plaisir, j&rsquo;aurais s\u00fbrement bien rigol\u00e9 !<\/strong><\/p>\n<hr>\n<h1 style=\"text-align: center;\">\u00ab&nbsp;Je me consid\u00e8re comme un coureur r\u00e9gulier, motiv\u00e9 et qui n&rsquo;aspire qu&rsquo;\u00e0 se d\u00e9passer soi-m\u00eame.&nbsp;\u00bb<\/h1>\n<hr>\n<h3>2. Quelle est la raison qui t&rsquo;a motiv\u00e9 \u00e0 courir ?<\/h3>\n<p>La premi\u00e8re raison, ma sant\u00e9. <strong>Etant bon vivant, j&rsquo;ai toujours pris du plaisir en mangeant, m\u00eame si j&rsquo;ai toujours fait beaucoup de sport, je n&rsquo;ai jamais fait attention, ni fix\u00e9e de limite.<\/strong> Il y a 5 ans, on m&rsquo;a diagnostiqu\u00e9 diab\u00e9tique (type 2) et comme ma femme attendait notre premier enfant, j&rsquo;ai d\u00e9cid\u00e9 de r\u00e9agir. <strong>J&rsquo;ai commenc\u00e9 \u00e0 <a href=\"https:\/\/frequence-running.com\/blog\/lendorphine-lhormone-du-plaisir-du-coureur\/\">courir et c&rsquo;\u00e9tait loin d&rsquo;\u00eatre un plaisir<\/a>.<\/strong> Ensuite, j&rsquo;ai continu\u00e9 \u00e0 aligner les sorties, augmenter la distance, am\u00e9liorer mes performances et du coup prendre du plaisir, en commen\u00e7ant \u00e0 m&rsquo;inscrire \u00e0 des courses officielles.<\/p>\n<h3>3. O\u00f9 aimes-tu courir ?<\/h3>\n<p>J&rsquo;ai la chance d&rsquo;avoir la for\u00eat pr\u00e8s de chez moi, c&rsquo;est donc <strong>sur chemin que je me dirige en priorit\u00e9<\/strong>. Cependant, j&rsquo;aime aussi courir sur route. Dor\u00e9navant, j&rsquo;essaie de <strong><a href=\"https:\/\/frequence-running.com\/blog\/terrains-privilegier-courir\/\">varier, dans la mesure du possible, les terrains<\/a><\/strong> sur lesquels je pratique !<\/p>\n<h3>4. Quelle course as-tu pr\u00e9par\u00e9e ?<\/h3>\n<p>J&rsquo;ai pr\u00e9par\u00e9 le <strong>Semi-marathon de la voie royale (\u00e0 Saint-Denis)<\/strong>. J&rsquo;avais <strong><a href=\"https:\/\/frequence-running.com\/blog\/5k-ou-10k-avant-un-marathon\/\">gliss\u00e9 une course interm\u00e9diaire<\/a><\/strong> (<strong><a href=\"https:\/\/frequence-running.com\/blog\/lhistoire-de-course-mythique-paris-versailles\/\">Paris-Versailles<\/a><\/strong>) dans mon plan d&rsquo;entra\u00eenement 21K. Je n&rsquo;avais fait qu&rsquo;un semi en course officielle (en 2015 le <strong><a href=\"https:\/\/frequence-running.com\/blog\/5-secrets-pour-reussir-le-semi-marathon-de-paris\/\">semi de Paris<\/a><\/strong>), mais j&rsquo;en avais r\u00e9alis\u00e9 d&rsquo;autres en phase d&rsquo;entra\u00eenement en d\u00e9but d&rsquo;ann\u00e9e.<\/p>\n<div id=\"attachment_6980\" style=\"width: 810px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-6980\" class=\"wp-image-6980 size-full\" title=\"Romain pr\u00e9pare le semi de la Voie Royale \" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1416.jpg\" alt=\"Romain pr\u00e9pare le semi de la Voie Royale \" width=\"800\" height=\"800\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1416.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1416-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1416-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1416-768x768.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1416-88x88.jpg 88w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img aria-describedby=\"caption-attachment-6980\" class=\"wp-image-6980 size-full lazyload\" title=\"Romain pr\u00e9pare le semi de la Voie Royale \" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20800%22%3E%3C%2Fsvg%3E\" alt=\"Romain pr\u00e9pare le semi de la Voie Royale \" width=\"800\" height=\"800\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20800%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1416.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1416-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1416-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1416-768x768.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1416-88x88.jpg 88w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1416.jpg\"><p id=\"caption-attachment-6980\" class=\"wp-caption-text\">L&rsquo;objectif de chrono de Romain sur le semi-marathon de la voie royale<\/p><\/div>\n<hr>\n<h1 style=\"text-align: center;\"><strong>\u00ab&nbsp;J&rsquo;ai commenc\u00e9 \u00e0 courir et c&rsquo;\u00e9tait loin d&rsquo;\u00eatre un plaisir&nbsp;\u00bb<\/strong><\/h1>\n<hr>\n<h3>&nbsp;5. Romain, comment as-tu v\u00e9cu ta pr\u00e9pa avec ce&nbsp;plan semi-marathon 1h45 ?<\/h3>\n<p><strong>Comme toutes les autres&#8230; Tr\u00e8s tr\u00e8s bien !<\/strong> J&rsquo;\u00e9tais rest\u00e9 sur une d\u00e9ception sur ma pr\u00e9paration pr\u00e9c\u00e9dente (j&rsquo;avais \u00e9t\u00e9 malade quasiment 1 mois), du coup, je n&rsquo;avais pas forc\u00e9ment bien r\u00e9ussi ma course (Oxy&rsquo;Trail) et j&rsquo;avais envie de prendre ma revanche cette fois-ci. Et hors de la pr\u00e9paration pure, cette communaut\u00e9 que sont les <strong><a href=\"https:\/\/www.facebook.com\/groups\/577051509352859\/\">FREQUENCE Runners<\/a><\/strong> est vraiment motivante et ce partage permet de croire en soit !<\/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<h3>6. Quelles ont \u00e9t\u00e9 tes sensations lors de cette course ?<\/h3>\n<p>J&rsquo;\u00e9tais assez excit\u00e9 de prendre le d\u00e9part. Comme sur chaque course, j&rsquo;essaye de courir en \u00e9coutant mes sensations. <strong>J&rsquo;ai donc pris le d\u00e9part avec beaucoup d&rsquo;envie, et j&rsquo;\u00e9tais assez surpris de tenir un rythme assez rapide pour moi (4&rsquo;45\/km)<\/strong> mais comme les sensations \u00e9taient l\u00e0, j&rsquo;ai continu\u00e9. Toujours en \u00e9coutant mes sensations, j&rsquo;ai ralenti apr\u00e8s les premiers 12km pour me permettre de tenir jusqu&rsquo;au bout.<\/p>\n<h3>7. Quel \u00e9tait ton objectif de chrono ?<\/h3>\n<div>\n<p>L&rsquo;application me fixait un objectif de 2h10 (mes derni\u00e8res performances ayant fait baisser ma <strong><a href=\"https:\/\/frequence-running.com\/blog\/comment-calculer-sa-vma\/\">VMA<\/a><\/strong>), mais au fil de ma pr\u00e9paration je me sentais capable d&rsquo;y arriver en moins de 2h. <strong>Je m&rsquo;\u00e9tais donc fix\u00e9 un objectif de 1h55. Le r\u00e9sultat tombe, je fais un RP en 1h48 et 51 secondes, je suis au comble du bonheur !<\/strong><\/p>\n<p>&nbsp;<\/p>\n<\/div>\n<div id=\"attachment_6982\" style=\"width: 970px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-6982\" class=\"wp-image-6982 size-full\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627.jpg\" alt=\"Romain pr\u00e9pare le semi de la Voie Royale \" width=\"960\" height=\"960\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627.jpg 960w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627-768x768.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627-88x88.jpg 88w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627-900x900.jpg 900w\" sizes=\"(max-width: 960px) 100vw, 960px\"><\/noscript><img aria-describedby=\"caption-attachment-6982\" class=\"wp-image-6982 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20960%20960%22%3E%3C%2Fsvg%3E\" alt=\"Romain pr\u00e9pare le semi de la Voie Royale \" width=\"960\" height=\"960\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20960%20960%22%3E%3C%2Fsvg%3E 960w\" sizes=\"(max-width: 960px) 100vw, 960px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627.jpg 960w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627-768x768.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627-88x88.jpg 88w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627-900x900.jpg 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/IMG_1627.jpg\"><p id=\"caption-attachment-6982\" class=\"wp-caption-text\">Et un RP pour Romain&#8230; UN !<\/p><\/div>\n<h3>8. Quel \u00e9tait ton planning d\u2019entra\u00eenement ?<\/h3>\n<p>J&rsquo;ai suivi un plan d&rsquo;entra\u00eenement 21K en 1h45 sur <strong>3 s\u00e9ances par semaine et le plan aura dur\u00e9 13 semaines<\/strong>.<\/p>\n<hr>\n<h1 style=\"text-align: center;\">\u00ab&nbsp;En un an, j&rsquo;ai gagn\u00e9 avec FREQUENCE Running, 17mn sur 10km, 20mn sur semi !&nbsp;\u00bb<\/h1>\n<hr>\n<h3>9. Pourquoi as-tu choisi d&rsquo;utiliser l&rsquo;application FREQUENCE Running ?<\/h3>\n<p>J&rsquo;utilise l&rsquo;application depuis 2017 et \u00e0 la sortie des 10km Paris Centre (fait en 1h05), on m&rsquo;a donn\u00e9 un flyer FREQUENCE Running. <strong>Je me suis dit qu&rsquo;il fallait que je passe \u00e0 la vitesse sup\u00e9rieure ! Je devais m&rsquo;entra\u00eener plus s\u00e9rieusement !<\/strong>&nbsp;Je pense ne pas m&rsquo;\u00eatre tromp\u00e9 puisqu&rsquo;en un an,&nbsp;<strong>j&rsquo;ai gagn\u00e9 avec FREQUENCE Running, 17mn sur 10km, 20mn sur semi !<\/strong> Il ne me manque plus que le plan marathon, alors il y a int\u00e9r\u00eat d&rsquo;assurer !<\/p>\n<h3><strong>10.&nbsp;<\/strong>Quelle est ta fonctionnalit\u00e9 pr\u00e9f\u00e9r\u00e9e de l&rsquo;application\/du PREMIUM ?<\/h3>\n<p>Alors ma fonctionnalit\u00e9 pr\u00e9f\u00e9r\u00e9e, mais qui est valable pour tout le monde, <strong>c&rsquo;est le contact facile que l&rsquo;on peut avoir lorsque l&rsquo;on se croise sur les courses<\/strong>, <strong>le soutien dont fais preuve l&rsquo;\u00e9quipe et la motivation que vous nous donnez !<\/strong> Sinon de voir sa progression en temps r\u00e9el, c&rsquo;est vraiment top. <strong>La courbe de progression de la <a href=\"https:\/\/frequence.app.link\/premium\">version PREMIUM<\/a> m&rsquo;a beaucoup aid\u00e9 !<\/strong><\/p>\n<h3>11. Quel est ton prochain objectif de course ?<\/h3>\n<p>Mon plus gros objectif est de passer sur marathon (inscription d\u00e9j\u00e0 faite sur le <strong><a href=\"https:\/\/frequence-running.com\/blog\/tout-savoir-sur-le-marathon-de-paris\/\">marathon de Paris<\/a><\/strong>), mais sur la fin d&rsquo;ann\u00e9e,&nbsp;<strong>j&rsquo;h\u00e9site \u00e0 faire un plan pour 10k histoire de repousser un peu plus encore mes limites<\/strong>&#8230;<\/p>\n<p><!--more--><\/p>\n<p><strong>Merci pour ton t\u00e9moignage Romain ! C&rsquo;est vraiment un plaisir de te retrouver avec le sourire \u00e0 la fin de chaque course&nbsp;! On te retrouve \u00e0 l&rsquo;arriv\u00e9e du marathon de Paris ! A bient\u00f4t champion \ud83d\ude42<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Apr\u00e8s avoir suivi, il y a pr\u00e8s d&rsquo;un an, les aventures de Romain sur la Corrida de Thiais\u00a0avec d\u00e9j\u00e0 un RP sur 10K, on est d\u00e9sormais sur 21K et de nouveau avec un joli chrono ! Il nous livre son ressenti sur sa pr\u00e9paration avec le plan semi-marathon 1h45 de FREQUENCE Running et son objectif [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6985,"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>RP battu de 15 minutes pour Romain sur semi - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Romain nous livre son ressenti sur sa nouvelle pr\u00e9pa avec le plan semi-marathon 1h45 de FREQUENCE Running et partage sa joie apr\u00e8s un nouveau RP pulv\u00e9ris\u00e9 !\" \/>\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-entrainement-21k-1h45-romain\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"RP battu de 15 minutes pour Romain sur semi - 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