{"id":7454,"date":"2019-01-11T11:41:34","date_gmt":"2019-01-11T10:41:34","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=7454"},"modified":"2020-08-04T13:56:21","modified_gmt":"2020-08-04T11:56:21","slug":"seance-fractionne-30-30","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/seance-fractionne-30-30\/","title":{"rendered":"La s\u00e9ance de fractionn\u00e9 30\/30 pour progresser"},"content":{"rendered":"<p>C&rsquo;est le grand <strong>classique de l&rsquo;entra\u00eenement fractionn\u00e9 court<\/strong>. Praticable sur tous les terrains, accessible \u00e0 tous les niveaux de coureur, le fractionn\u00e9 30\/30 propos\u00e9 dans les plans FREQUENCE running permet de progresser rapidement.<\/p>\n<p><!--more--><\/p>\n<h3><noscript><img class=\"aligncenter size-full wp-image-7618\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/Image-from-iOS.jpg\" alt width=\"960\" height=\"960\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/Image-from-iOS.jpg 960w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/Image-from-iOS-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/Image-from-iOS-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/Image-from-iOS-768x768.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/Image-from-iOS-88x88.jpg 88w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/Image-from-iOS-900x900.jpg 900w\" sizes=\"(max-width: 960px) 100vw, 960px\"><\/noscript><img class=\"aligncenter size-full wp-image-7618 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 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\/2019\/01\/Image-from-iOS.jpg 960w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/Image-from-iOS-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/Image-from-iOS-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/Image-from-iOS-768x768.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/Image-from-iOS-88x88.jpg 88w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/Image-from-iOS-900x900.jpg 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/Image-from-iOS.jpg\"><\/h3>\n<h3>Le 30\/30 c&rsquo;est quoi ?<\/h3>\n<p>C&rsquo;est une s\u00e9ance d&rsquo;<strong><a href=\"https:\/\/frequence-running.com\/blog\/entrainement-fractionne-definition\/\">entra\u00eenement fractionn\u00e9<\/a><\/strong>&nbsp;avec des changements d&rsquo;allures toutes les <strong>30 secondes : 30 secondes vite, 30 secondes lent<\/strong>, \u00e0 r\u00e9p\u00e9ter au moins 10 fois !<\/p>\n<p>Elle d\u00e9bute \u00e9videmment par un <strong><a href=\"https:\/\/frequence-running.com\/blog\/echauffement-running\/\">\u00e9chauffement<\/a> <\/strong>de 20 minutes environ, pour mettre les muscles \u00e0 temp\u00e9rature et termine par un retour au calme d&rsquo;au moins 5 minutes de footing tranquille.&nbsp;Entre les deux, vous changerez donc d&rsquo;allure en passant d&rsquo;une allure rapide \u00e0 une allure lente toutes les 30 secondes, sur un nombre de r\u00e9p\u00e9titions pr\u00e9d\u00e9fini. Cela d\u00e9bute g\u00e9n\u00e9ralement par 10 x (30\/30) mais cela peut aller jusqu&rsquo;\u00e0 30 r\u00e9p\u00e9titions. Si vous terminez vos 30 secondes essouffl\u00e9s, c&rsquo;est que votre organisme travaille.<\/p>\n<div id=\"attachment_7609\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-7609\" class=\"wp-image-7609 size-medium\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_70C87D87E276-1-e1547139056204-300x209.jpeg\" alt width=\"300\" height=\"209\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_70C87D87E276-1-e1547139056204-300x209.jpeg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_70C87D87E276-1-e1547139056204.jpeg 639w\" sizes=\"(max-width: 300px) 100vw, 300px\"><\/noscript><img aria-describedby=\"caption-attachment-7609\" class=\"wp-image-7609 size-medium lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20209%22%3E%3C%2Fsvg%3E\" alt width=\"300\" height=\"209\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20300%20209%22%3E%3C%2Fsvg%3E 300w\" sizes=\"(max-width: 300px) 100vw, 300px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_70C87D87E276-1-e1547139056204-300x209.jpeg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_70C87D87E276-1-e1547139056204.jpeg 639w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_70C87D87E276-1-e1547139056204-300x209.jpeg\"><p id=\"caption-attachment-7609\" class=\"wp-caption-text\">10 minutes de 30\/30 la s\u00e9ance classique de d\u00e9but de plan<\/p><\/div>\n<p style=\"text-align: left;\">Pour les d\u00e9butants, mais aussi pour les coureurs exp\u00e9riment\u00e9s capable de pousser leur vitesse \u00e0 leur maximum, la phase de r\u00e9cup\u00e9ration peut se faire en marchant. L&rsquo;id\u00e9al est de r\u00e9cup\u00e9rer quelques m\u00e8tres et repartir rapidement en footing lent.<\/p>\n<p><strong>L&rsquo;objectif principal de cette s\u00e9ance est de faire&nbsp;augmenter sa <a href=\"https:\/\/frequence-running.com\/blog\/definition-vma\/\">vitesse maximale a\u00e9robie<\/a><\/strong>. La tenue d&rsquo;une vitesse \u00e9lev\u00e9e pendant un nombre important de r\u00e9p\u00e9titions va vous essouffler et repousser vos limites.<\/p>\n<p>&nbsp;<\/p>\n<hr>\n<h1 style=\"text-align: center;\"><strong>\u00ab Tous les terrains sont bons pour r\u00e9aliser un 30\/30 \u00bb<\/strong><\/h1>\n<hr>\n<p>Mais cette s\u00e9ance peut aussi servir au d\u00e9butant \u00e0 apprendre \u00e0 varier son allure, ou aux coureurs exp\u00e9riment\u00e9s de r\u00e9p\u00e9ter une allure cible sur des petites dur\u00e9es. C&rsquo;est parfait en phase d&rsquo;approche d&rsquo;une course.<\/p>\n<h3><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><\/h3>\n<h3>O\u00f9 faire son fractionn\u00e9 30\/30 ?<\/h3>\n<p>Pas besoin d&rsquo;avoir une piste pour faire ce fractionn\u00e9 ! <strong>Tous les <a href=\"https:\/\/frequence-running.com\/blog\/terrains-privilegier-courir\/\">terrains<\/a> sont bons pour r\u00e9aliser un 30\/30<\/strong>. Notre conseil est de la faire sur un terrain vallonn\u00e9 afin d&rsquo;oublier sa vitesse et d&rsquo;\u00e9couter ses sensations.<\/p>\n<p>Mais certains optent pour une ligne droite, longue de 80 \u00e0 150m suivant leur niveau. La ligne droite sera parcourue en aller puis en retour et servira de rep\u00e8re de distance \u00e0 tenir sur la s\u00e9rie. Les 30 secondes de r\u00e9cup\u00e9ration se font autour du point de rep\u00e8re, en trottinant. Rester statique pourrait gorger vos jambes d&rsquo;acide lactique.<\/p>\n<p>&nbsp;<\/p>\n<hr>\n<h1 style=\"text-align: center;\">\u00ab la s\u00e9ance id\u00e9ale \u00e0 faire en groupe&nbsp;<strong>\u00bb<\/strong><\/h1>\n<hr>\n<p>Cette s\u00e9ance a aussi l&rsquo;avantage de pouvoir \u00eatre r\u00e9alis\u00e9e en groupe : <strong>les plus rapides distanceront \u00e9videmment les plus lents, mais feront demi-tour pour revenir vers leurs coll\u00e8gues<\/strong> avant de repartir ensemble. Difficile de se perdre sur cette faible dur\u00e9e d&rsquo;effort. Et pour ceux qui poss\u00e8dent un niveau similaire, c&rsquo;est l&rsquo;occasion de mettre un peu de d\u00e9fi dans cette s\u00e9ance : qui va partir trop fort et le payer sur la fin de la s\u00e9rie ? Qui se cache derri\u00e8re pour mettre les autres \u00e0 l&rsquo;amende sur les 30 derni\u00e8res secondes ?<\/p>\n<h3>Utiliser le smartchrono pour son fractionn\u00e9 30\/30<\/h3>\n<p>Rien de plus facile que l&rsquo;application FREQUENCE Running pour faire son fractionn\u00e9 30\/30. Suivez votre s\u00e9ance du plan de type \u00ab&nbsp;30\/30&nbsp;\u00bb et lancez le smartchono. Apr\u00e8s votre \u00e9chauffement, il suffit de mettre en pause et d&rsquo;appuyer sur le bouton \u00ab&nbsp;S\u00e9ance &#8211; Play&nbsp;\u00bb qui va faire d\u00e9coller le cardio !<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/UsQD0sAhlsE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Vous pouvez \u00e9galement d\u00e9marrer une s\u00e9ance libre en mettant les \u00ab&nbsp;auto lap&nbsp;\u00bb cal\u00e9s sur 30&Prime;\/30&Prime;.<\/p>\n<p><noscript><img class=\"wp-image-7610 size-medium aligncenter\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_2425EC4F7F9F-1-e1547139263628-271x300.jpeg\" alt width=\"271\" height=\"300\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_2425EC4F7F9F-1-e1547139263628-271x300.jpeg 271w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_2425EC4F7F9F-1-e1547139263628.jpeg 639w\" sizes=\"(max-width: 271px) 100vw, 271px\"><\/noscript><img class=\"wp-image-7610 size-medium aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20271%20300%22%3E%3C%2Fsvg%3E\" alt width=\"271\" height=\"300\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20271%20300%22%3E%3C%2Fsvg%3E 271w\" sizes=\"(max-width: 271px) 100vw, 271px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_2425EC4F7F9F-1-e1547139263628-271x300.jpeg 271w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_2425EC4F7F9F-1-e1547139263628.jpeg 639w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_2425EC4F7F9F-1-e1547139263628-271x300.jpeg\"><\/p>\n<h3>Les variantes<\/h3>\n<p>Evidemment,&nbsp;<strong>si le 10 x (30\/30) est le basique, il revient dans nos plans d&rsquo;entra\u00eenement avec des nombres de r\u00e9p\u00e9titions diff\u00e9rentes, sur une ou plusieurs s\u00e9ries et des allures personnalis\u00e9es.<\/strong><\/p>\n<p>Ce type de s\u00e9ance peut aussi \u00eatre d\u00e9clin\u00e9 sur d&rsquo;autres dur\u00e9es d&rsquo;effort : 45&Prime;\/45&Prime;, 1&rsquo;\/1&prime;,&#8230;Certains s&rsquo;amusent m\u00eame \u00e0 cr\u00e9er des pyramides de fractionn\u00e9 mais on attend un peu avant de vous en parler, chaque chose en son temps \ud83d\ude09<\/p>\n<p>Le <strong><a href=\"https:\/\/frequence-running.com\/premium.html\">PREMIUM<\/a><\/strong> en offre un avant-go\u00fbt pour construire ses propres s\u00e9ances de fractionn\u00e9.<\/p>\n<p><noscript><img class=\"aligncenter wp-image-7608\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_6B3711401DE2-1-e1547143030241-175x300.jpeg\" alt width=\"220\" height=\"377\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_6B3711401DE2-1-e1547143030241-175x300.jpeg 175w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_6B3711401DE2-1-e1547143030241-597x1024.jpeg 597w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_6B3711401DE2-1-e1547143030241.jpeg 639w\" sizes=\"(max-width: 220px) 100vw, 220px\"><\/noscript><img class=\"aligncenter wp-image-7608 lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20220%20377%22%3E%3C%2Fsvg%3E\" alt width=\"220\" height=\"377\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20220%20377%22%3E%3C%2Fsvg%3E 220w\" sizes=\"(max-width: 220px) 100vw, 220px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_6B3711401DE2-1-e1547143030241-175x300.jpeg 175w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_6B3711401DE2-1-e1547143030241-597x1024.jpeg 597w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_6B3711401DE2-1-e1547143030241.jpeg 639w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/01\/IMG_6B3711401DE2-1-e1547143030241-175x300.jpeg\"><\/p>\n<p><strong>Commencez d\u00e9j\u00e0 par vous familiariser avec ce type de s\u00e9ance et progressez avec de nouvelles sensations !<\/strong> Bon entra\u00eenement avec FREQUENCE Running.<\/p>\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/action.metaffiliation.com\/trk.php?mclic=P4572B56F089191&amp;redir=https%3A%2F%2Fwww.i-run.fr%2Fchaussures_homme%2FRunning_c23%2F\"><noscript><img width=\"1024\" height=\"280\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire-1024x280.jpg\" alt class=\"wp-image-13163\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire-1024x280.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire-300x82.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire-768x210.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire-900x246.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire-1280x349.jpg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire.jpg 1414w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/noscript><img width=\"1024\" height=\"280\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20280%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-13163 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201024%20280%22%3E%3C%2Fsvg%3E 1024w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire-1024x280.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire-300x82.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire-768x210.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire-900x246.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire-1280x349.jpg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire.jpg 1414w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2020\/08\/Frame-2prix-partenaire-1024x280.jpg\"><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>C&rsquo;est le grand classique de l&rsquo;entra\u00eenement fractionn\u00e9 court. Praticable sur tous les terrains, accessible \u00e0 tous les niveaux de coureur, le fractionn\u00e9 30\/30 propos\u00e9 dans les plans FREQUENCE running permet de progresser rapidement.<\/p>\n","protected":false},"author":1,"featured_media":7650,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[29],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La s\u00e9ance de fractionn\u00e9 30\/30 pour progresser - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"La s\u00e9ance de fractionn\u00e9 30\/30 est un classique de l&#039;entra\u00eenement. Cette s\u00e9ance revient dans les plans FREQUENCE running. Explications...\" \/>\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\/seance-fractionne-30-30\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La s\u00e9ance de fractionn\u00e9 30\/30 pour progresser - FREQUENCE Running\" \/>\n<meta property=\"og:description\" content=\"La s\u00e9ance de fractionn\u00e9 30\/30 est un classique de l&#039;entra\u00eenement. Cette s\u00e9ance revient dans les plans FREQUENCE running. 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