{"id":7095,"date":"2019-01-08T10:05:04","date_gmt":"2019-01-08T09:05:04","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=7095"},"modified":"2019-01-08T11:47:24","modified_gmt":"2019-01-08T10:47:24","slug":"plan-entrainement-marathon-4h-sonia","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/","title":{"rendered":"-40 minutes sur Marathon pour Sonia \u00e0 Lausanne !"},"content":{"rendered":"<p>Sonia, l&rsquo;heureuse mari\u00e9e, aura eu une ann\u00e9e riche en \u00e9motion. <strong>A peine la bague au doigt, elle reprend l&rsquo;utilisation de l&rsquo;application FREQUENCE Running pour d\u00e9marrer son plan marathon 4h en vue du marathon de Lausanne le 28 octobre ! <\/strong>Revivez le r\u00e9cit de sa course et de sa pr\u00e9paration avec FREQUENCE Running&#8230;<\/p>\n<p><!--more--><\/p>\n<div id=\"attachment_7153\" style=\"width: 735px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-7153\" class=\"wp-image-7153 size-full\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03.jpg\" alt=\"Plan marathon 4h FREQUENCE Running\" width=\"725\" height=\"694\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03.jpg 725w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03-300x287.jpg 300w\" sizes=\"(max-width: 725px) 100vw, 725px\"><\/noscript><img aria-describedby=\"caption-attachment-7153\" class=\"wp-image-7153 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20725%20694%22%3E%3C%2Fsvg%3E\" alt=\"Plan marathon 4h FREQUENCE Running\" width=\"725\" height=\"694\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20725%20694%22%3E%3C%2Fsvg%3E 725w\" sizes=\"(max-width: 725px) 100vw, 725px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03.jpg 725w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03-300x287.jpg 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03.jpg\"><p id=\"caption-attachment-7153\" class=\"wp-caption-text\">Sonia \u00e0 l&rsquo;assaut de Lyon lors du Run In Lyon !<\/p><\/div>\n<h3>1. Quel type de coureuse es-tu ?<\/h3>\n<p>J&rsquo;ai commenc\u00e9 le sport il y a environ 8 ans. J&rsquo;ai d&rsquo;abord jou\u00e9 4 ans au football, mais les blessures \u00e9tant assez r\u00e9p\u00e9titives, <strong>je me suis consacr\u00e9e uniquement au running,<\/strong> avec ses d\u00e9riv\u00e9s, tel que courses \u00e0 obstacles et trails.<\/p>\n<p>Du coup, <strong>il ne se passe pas une journ\u00e9e sans que je fasse du sport<\/strong>, en m&rsquo;imposant 4 s\u00e9ances de running par semaine.<\/p>\n<hr>\n<h2 style=\"text-align: center;\">\u00ab Je cherche toujours \u00e0 repousser mes limites,&nbsp;[&#8230;] je suis toujours \u00e0 la recherche de nouveaux d\u00e9fis \u00bb<\/h2>\n<hr>\n<h3>2. Quelle est la raison qui t&rsquo;a motiv\u00e9e \u00e0 courir ?<\/h3>\n<p><strong>Le d\u00e9passement de soi !<\/strong> Je cherche toujours \u00e0 repousser mes limites, je suis portugaise et j&rsquo;ai donc beaucoup de caract\u00e8re, je suis toujours \u00e0 la recherche de nouveaux d\u00e9fis. La course \u00e0 pied m&rsquo;a permis de m&rsquo;exprimer et surtout de me rendre compte qu&rsquo;il y a toujours meilleur que soi.<\/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>3. O\u00f9 aimes-tu courir ?<\/h3>\n<p>Si je pouvais choisir, ce serait au bord de l&rsquo;Oc\u00e9an, mais vivant en r\u00e9gion parisienne, c&rsquo;est compliqu\u00e9 ! J&rsquo;essaye de <strong><a href=\"https:\/\/frequence-running.com\/blog\/terrains-privilegier-courir\/\">varier au maximum mes terrains d&rsquo;entra\u00eenement<\/a><\/strong> afin de sortir de ma zone de confort. Je profite alors des terrains vallonn\u00e9s proches de mon domicile.<\/p>\n<h3>4. Quelle course as-tu pr\u00e9par\u00e9 ?<\/h3>\n<p>Pour mon 4\u00e8me marathon, j&rsquo;ai choisi celui de Lausanne avec, pour la premi\u00e8re fois, <strong>un objectif chrono. Il me fallait une vraie pr\u00e9paration<\/strong>, adapt\u00e9e \u00e0 mon niveau et prenant en compte toutes mes contraintes professionnelles et priv\u00e9es.<\/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<h3>5. Sonia, comment as-tu v\u00e9cu ta pr\u00e9paration avec le&nbsp;plan FREQUENCE Running ?<\/h3>\n<p>Tr\u00e8s bien ! A la fin de chaque s\u00e9ance, je me sentais de plus en plus confiante et donc motiv\u00e9e. De plus, <strong>courir avec des objectifs est beaucoup plus int\u00e9ressant que d&rsquo;effectuer r\u00e9guli\u00e8rement la m\u00eame sortie \u00e0 la m\u00eame allure<\/strong>.<\/p>\n<hr>\n<h2 style=\"text-align: center;\">\u00ab A la fin de chaque s\u00e9ance, je me sentais de plus en plus confiante et donc motiv\u00e9e \u00bb<\/h2>\n<hr>\n<h3><\/h3>\n<div id=\"attachment_7100\" style=\"width: 810px\" class=\"wp-caption alignnone\"><noscript><img aria-describedby=\"caption-attachment-7100\" class=\"wp-image-7100 size-full\" title=\"Plan marathon 4h Sonia\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/32191117_2365871940096983_3025987640387174400_n.jpg\" alt=\"Plan marathon 4h Sonia\" width=\"800\" height=\"800\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/32191117_2365871940096983_3025987640387174400_n.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/32191117_2365871940096983_3025987640387174400_n-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/32191117_2365871940096983_3025987640387174400_n-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/32191117_2365871940096983_3025987640387174400_n-768x768.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/32191117_2365871940096983_3025987640387174400_n-88x88.jpg 88w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img aria-describedby=\"caption-attachment-7100\" class=\"wp-image-7100 size-full lazyload\" title=\"Plan marathon 4h Sonia\" 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=\"Plan marathon 4h Sonia\" 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\/32191117_2365871940096983_3025987640387174400_n.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/32191117_2365871940096983_3025987640387174400_n-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/32191117_2365871940096983_3025987640387174400_n-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/32191117_2365871940096983_3025987640387174400_n-768x768.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/32191117_2365871940096983_3025987640387174400_n-88x88.jpg 88w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/32191117_2365871940096983_3025987640387174400_n.jpg\"><p id=\"caption-attachment-7100\" class=\"wp-caption-text\">Sonia visait la barre symbolique des 4h sur Marathon !<\/p><\/div>\n<h3>6. Quelles ont \u00e9t\u00e9 tes sensations lors de la course ?<\/h3>\n<p>Avant de prendre le d\u00e9part, beaucoup de peur, car on se demande toujours si au fond, l&rsquo;entra\u00eenement va \u00eatre b\u00e9n\u00e9fique et efficace. <strong>Et puis au fil des kms, j&rsquo;ai pu prendre l&rsquo;allure indiqu\u00e9e par FREQUENCE RUNNING<\/strong>. Je m&rsquo;\u00e9tais impos\u00e9 aucun arr\u00eat lors des ravitaillements pour \u00e9viter de devoir reprendre une allure, ce qui est usant pour les jambes. Et surtout, je n&rsquo;ai jamais eu la sensation de jambes lourdes ni de probl\u00e8me de respiration.<\/p>\n<div id=\"attachment_7157\" style=\"width: 778px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-7157\" class=\"wp-image-7157 size-full\" title=\"Plan marathon 4h FREQUENCE Running\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/02-1.jpg\" alt=\"Plan marathon 4h FREQUENCE Running\" width=\"768\" height=\"559\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/02-1.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/02-1-300x218.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\"><\/noscript><img aria-describedby=\"caption-attachment-7157\" class=\"wp-image-7157 size-full lazyload\" title=\"Plan marathon 4h FREQUENCE Running\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20559%22%3E%3C%2Fsvg%3E\" alt=\"Plan marathon 4h FREQUENCE Running\" width=\"768\" height=\"559\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20559%22%3E%3C%2Fsvg%3E 768w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/02-1.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/02-1-300x218.jpg 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/02-1.jpg\"><p id=\"caption-attachment-7157\" class=\"wp-caption-text\">Sonia pose fi\u00e8rement avec son t-shirt du Marathon de Lausanne !<\/p><\/div>\n<h3>7. Quel \u00e9tait ton objectif de chrono ?<\/h3>\n<p>Je m&rsquo;\u00e9tais lanc\u00e9 le d\u00e9fi un peu fou d&rsquo;\u00eatre le plus proche des 4h00, mon record en marathon \u00e9tant de <strong>4h38<\/strong>. Au final, je termine ma course en 3h59min&#8230; <strong>Un joli RP de 39 minutes<\/strong> pour moi, c&rsquo;est assez fou ! \ud83d\ude42<\/p>\n<div id=\"attachment_7098\" style=\"width: 727px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-7098\" class=\"wp-image-7098 size-full\" title=\"Plan marathon 4h Sonia\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/44940566_2718208408196666_6167269103695298560_n.jpg\" alt=\"Plan marathon 4h Sonia\" width=\"717\" height=\"717\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/44940566_2718208408196666_6167269103695298560_n.jpg 717w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/44940566_2718208408196666_6167269103695298560_n-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/44940566_2718208408196666_6167269103695298560_n-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/44940566_2718208408196666_6167269103695298560_n-88x88.jpg 88w\" sizes=\"(max-width: 717px) 100vw, 717px\"><\/noscript><img aria-describedby=\"caption-attachment-7098\" class=\"wp-image-7098 size-full lazyload\" title=\"Plan marathon 4h Sonia\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20717%20717%22%3E%3C%2Fsvg%3E\" alt=\"Plan marathon 4h Sonia\" width=\"717\" height=\"717\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20717%20717%22%3E%3C%2Fsvg%3E 717w\" sizes=\"(max-width: 717px) 100vw, 717px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/44940566_2718208408196666_6167269103695298560_n.jpg 717w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/44940566_2718208408196666_6167269103695298560_n-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/44940566_2718208408196666_6167269103695298560_n-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/44940566_2718208408196666_6167269103695298560_n-88x88.jpg 88w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/10\/44940566_2718208408196666_6167269103695298560_n.jpg\"><p id=\"caption-attachment-7098\" class=\"wp-caption-text\">Notre FREQUENCE Runneuse atteint l&rsquo;objectif et pulv\u00e9rise son RP !<\/p><\/div>\n<h3>8. Quel \u00e9tait ton plan d&rsquo;entra\u00eenement (nombre de s\u00e9ances et de semaines) ?<\/h3>\n<p>Honn\u00eatement, j&rsquo;ai commenc\u00e9 en Juin 2018 car je savais qu&rsquo;il fallait 3 mois de pr\u00e9paration. Ma pr\u00e9paration tombait donc pendant les vacances et surtout en plein mariage pour moi ! <strong>J&rsquo;ai donc d\u00e9cid\u00e9 de commencer beaucoup plus t\u00f4t et un programme de 78 s\u00e9ances m&rsquo;ont \u00e9t\u00e9 propos\u00e9es, 3 s\u00e9ances par semaine les 2 premiers mois puis 4 par semaine pour le reste<\/strong>. Je crois que j&rsquo;ai effectu\u00e9 66 s\u00e9ances sur la totalit\u00e9.<\/p>\n<hr>\n<h2 style=\"text-align: center;\">\u00ab&nbsp;<strong>J&rsquo;ai trouv\u00e9 l&rsquo;appli facile \u00e0 prendre en main et surtout accessible \u00e0 toutes et \u00e0 tous<\/strong>&nbsp;\u00bb<\/h2>\n<hr>\n<h3>9. Pourquoi as-tu choisi d&rsquo;utiliser l&rsquo;application FREQUENCE Running ?<\/h3>\n<p>Un ami m&rsquo;a parl\u00e9 de cette application (un grand merci \u00e0 <a href=\"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-rennes\/\"><strong>Greg<\/strong><\/a>). C&rsquo;est en rejoignant la communaut\u00e9 FREQUENCE RUNNERS que j&rsquo;ai d\u00e9couvert qu&rsquo;il \u00e9tait ambassadeur pour cette application. <strong>J&rsquo;ai trouv\u00e9 l&rsquo;application facile \u00e0 prendre en main et surtout accessible \u00e0 toutes et \u00e0 tous<\/strong>, avec un langage pas sp\u00e9cialement destin\u00e9 aux pros du running. <strong>De plus, elle est vraiment ludique et les conseils sont toujours appr\u00e9ciables.<\/strong><\/p>\n<div id=\"attachment_7155\" style=\"width: 970px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-7155\" class=\"wp-image-7155 size-full\" title=\"Plan marathon 4h FREQUENCE Running\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/04.jpg\" alt=\"Plan marathon 4h FREQUENCE Running\" width=\"960\" height=\"960\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/04.jpg 960w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/04-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/04-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/04-768x768.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/04-88x88.jpg 88w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/04-900x900.jpg 900w\" sizes=\"(max-width: 960px) 100vw, 960px\"><\/noscript><img aria-describedby=\"caption-attachment-7155\" class=\"wp-image-7155 size-full lazyload\" title=\"Plan marathon 4h FREQUENCE Running\" 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=\"Plan marathon 4h FREQUENCE Running\" 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\/11\/04.jpg 960w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/04-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/04-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/04-768x768.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/04-88x88.jpg 88w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/04-900x900.jpg 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/04.jpg\"><p id=\"caption-attachment-7155\" class=\"wp-caption-text\">L&rsquo;ami (\u00e9g\u00e9rie FREQUENCE Running) en question lors du mariage de Sonia et Franck, au Portugal !<\/p><\/div>\n<h3>10. Quelle est ta fonctionnalit\u00e9 pr\u00e9f\u00e9r\u00e9e de l&rsquo;application\/du PREMIUM ?<\/h3>\n<p>Sans h\u00e9siter, <strong>le fait de pouvoir ajouter des courses officielles lors de notre pr\u00e9paration<\/strong>. Avec un objectif \u00e0 long terme, il est toujours plaisant de participer \u00e0 <strong><a href=\"https:\/\/frequence-running.com\/blog\/5k-ou-10k-avant-un-marathon\/\">d&rsquo;autres \u00e9preuves entre temps<\/a><\/strong>. <strong>Du coup, les int\u00e9grer \u00e0 notre programme est d&rsquo;autant plus motivant !<\/strong><\/p>\n<h3>11. Quel est ton prochain objectif de course ?<\/h3>\n<p><strong>Un gros d\u00e9fi m&rsquo;attend puisque pour mes 40 ans, je participerai \u00e0 l&rsquo;IronMan 70.3 aux Sables d&rsquo;Olonne en Juin 2019<\/strong> et je pr\u00e9parerai sans h\u00e9siter mon semi avec FREQUENCE RUNNING !<\/p>\n<p><strong>A tr\u00e8s bient\u00f4t et plein de courage pour ton \u00e9norme d\u00e9fi de juin prochain. Franck et toi-m\u00eame sont d\u00e9sormais de fid\u00e8les utilisateurs, et nous pouvons que vous remercier de votre soutien et applaudir vos performances !<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sonia, l&rsquo;heureuse mari\u00e9e, aura eu une ann\u00e9e riche en \u00e9motion. A peine la bague au doigt, elle reprend l&rsquo;utilisation de l&rsquo;application FREQUENCE Running pour d\u00e9marrer son plan marathon 4h en vue du marathon de Lausanne le 28 octobre ! Revivez le r\u00e9cit de sa course et de sa pr\u00e9paration avec FREQUENCE Running&#8230;<\/p>\n","protected":false},"author":1,"featured_media":7154,"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>Sonia bat son record sur marathon de 40 minutes - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Tous les conseils sp\u00e9cialis\u00e9s dans l&#039;entra\u00eenement \u00e0 la course \u00e0 pied. Plan d&#039;entra\u00eenement personnalis\u00e9 et gratuit pour le 10km, semi-marathon et marathon.\" \/>\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-marathon-4h-sonia\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sonia bat son record sur marathon de 40 minutes - FREQUENCE Running\" \/>\n<meta property=\"og:description\" content=\"Tous les conseils sp\u00e9cialis\u00e9s dans l&#039;entra\u00eenement \u00e0 la course \u00e0 pied. Plan d&#039;entra\u00eenement personnalis\u00e9 et gratuit pour le 10km, semi-marathon et marathon.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/\" \/>\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=\"2019-01-08T09:05:04+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-01-08T10:47:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"725\" \/>\n\t<meta property=\"og:image:height\" content=\"272\" \/>\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=\"5 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-entrainement-marathon-4h-sonia\/#primaryimage\",\"url\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03-1.jpg\",\"contentUrl\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03-1.jpg\",\"width\":725,\"height\":272,\"caption\":\"Plan marathon 4h FREQUENCE Running\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#webpage\",\"url\":\"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/\",\"name\":\"Sonia bat son record sur marathon de 40 minutes - FREQUENCE Running\",\"isPartOf\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#primaryimage\"},\"datePublished\":\"2019-01-08T09:05:04+00:00\",\"dateModified\":\"2019-01-08T10:47:24+00:00\",\"description\":\"Tous les conseils sp\u00e9cialis\u00e9s dans l'entra\u00eenement \u00e0 la course \u00e0 pied. Plan d'entra\u00eenement personnalis\u00e9 et gratuit pour le 10km, semi-marathon et marathon.\",\"breadcrumb\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\/\/frequence-running.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"-40 minutes sur Marathon pour Sonia \u00e0 Lausanne !\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#webpage\"},\"author\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#\/schema\/person\/85a05c012ab428431fd2f0f4e9c9a8b1\"},\"headline\":\"-40 minutes sur Marathon pour Sonia \u00e0 Lausanne !\",\"datePublished\":\"2019-01-08T09:05:04+00:00\",\"dateModified\":\"2019-01-08T10:47:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#webpage\"},\"wordCount\":928,\"publisher\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03-1.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":"Sonia bat son record sur marathon de 40 minutes - FREQUENCE Running","description":"Tous les conseils sp\u00e9cialis\u00e9s dans l'entra\u00eenement \u00e0 la course \u00e0 pied. Plan d'entra\u00eenement personnalis\u00e9 et gratuit pour le 10km, semi-marathon et marathon.","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-entrainement-marathon-4h-sonia\/","og_locale":"fr_FR","og_type":"article","og_title":"Sonia bat son record sur marathon de 40 minutes - FREQUENCE Running","og_description":"Tous les conseils sp\u00e9cialis\u00e9s dans l'entra\u00eenement \u00e0 la course \u00e0 pied. Plan d'entra\u00eenement personnalis\u00e9 et gratuit pour le 10km, semi-marathon et marathon.","og_url":"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/","og_site_name":"FREQUENCE Running","article_publisher":"https:\/\/www.facebook.com\/frequencerunning\/","article_published_time":"2019-01-08T09:05:04+00:00","article_modified_time":"2019-01-08T10:47:24+00:00","og_image":[{"width":725,"height":272,"url":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03-1.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":"5 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-entrainement-marathon-4h-sonia\/#primaryimage","url":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03-1.jpg","contentUrl":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03-1.jpg","width":725,"height":272,"caption":"Plan marathon 4h FREQUENCE Running"},{"@type":"WebPage","@id":"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#webpage","url":"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/","name":"Sonia bat son record sur marathon de 40 minutes - FREQUENCE Running","isPartOf":{"@id":"https:\/\/frequence-running.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#primaryimage"},"datePublished":"2019-01-08T09:05:04+00:00","dateModified":"2019-01-08T10:47:24+00:00","description":"Tous les conseils sp\u00e9cialis\u00e9s dans l'entra\u00eenement \u00e0 la course \u00e0 pied. Plan d'entra\u00eenement personnalis\u00e9 et gratuit pour le 10km, semi-marathon et marathon.","breadcrumb":{"@id":"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Accueil","item":"https:\/\/frequence-running.com\/blog\/"},{"@type":"ListItem","position":2,"name":"-40 minutes sur Marathon pour Sonia \u00e0 Lausanne !"}]},{"@type":"Article","@id":"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#article","isPartOf":{"@id":"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#webpage"},"author":{"@id":"https:\/\/frequence-running.com\/blog\/#\/schema\/person\/85a05c012ab428431fd2f0f4e9c9a8b1"},"headline":"-40 minutes sur Marathon pour Sonia \u00e0 Lausanne !","datePublished":"2019-01-08T09:05:04+00:00","dateModified":"2019-01-08T10:47:24+00:00","mainEntityOfPage":{"@id":"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#webpage"},"wordCount":928,"publisher":{"@id":"https:\/\/frequence-running.com\/blog\/#organization"},"image":{"@id":"https:\/\/frequence-running.com\/blog\/plan-entrainement-marathon-4h-sonia\/#primaryimage"},"thumbnailUrl":"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/11\/03-1.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\/7095"}],"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=7095"}],"version-history":[{"count":13,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/posts\/7095\/revisions"}],"predecessor-version":[{"id":7498,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/posts\/7095\/revisions\/7498"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/media\/7154"}],"wp:attachment":[{"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/media?parent=7095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/categories?post=7095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/frequence-running.com\/blog\/wp-json\/wp\/v2\/tags?post=7095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}