{"id":9425,"date":"2019-06-05T15:54:50","date_gmt":"2019-06-05T13:54:50","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=9425"},"modified":"2025-01-18T06:38:20","modified_gmt":"2025-01-18T05:38:20","slug":"plan-entrainement-21k-1h40-enrique","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/plan-entrainement-21k-1h40-enrique\/","title":{"rendered":"Il bat son record personnel de 7 minutes sur le semi-marathon du Mont Saint Michel !"},"content":{"rendered":"<p>Enrique s&rsquo;entra\u00eene avec FREQUENCE Running depuis 2 ans d\u00e9sormais et il encha\u00eene les records personnels. On vous propose de suivre l&rsquo;une de ses pr\u00e9pas&nbsp;<strong>semi-marathon<\/strong> qui a abouti \u00e0 une am\u00e9lioration de son chrono de <strong>7 minutes<\/strong> ! <strong>Qu&rsquo;attendez-vous pour faire comme lui ?<\/strong><!--more--><\/p>\n<p><!--more--><\/p>\n<h3><noscript><img class=\"aligncenter wp-image-9427 size-large\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINB2304-1024x736.jpg\" alt width=\"629\" height=\"452\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINB2304-1024x736.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINB2304-300x216.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINB2304-768x552.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINB2304-900x647.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINB2304-1280x920.jpg 1280w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img class=\"aligncenter wp-image-9427 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%20452%22%3E%3C%2Fsvg%3E\" alt width=\"629\" height=\"452\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20452%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINB2304-1024x736.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINB2304-300x216.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINB2304-768x552.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINB2304-900x647.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINB2304-1280x920.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINB2304-1024x736.jpg\"><\/h3>\n<h3>1. Quel type de coureur es-tu ?<\/h3>\n<p>Quand j&rsquo;ai commenc\u00e9 \u00e0 courir en 2017, c&rsquo;\u00e9tait pour un d\u00e9fi personnel, relever le challenge d&rsquo;\u00eatre marathonien, accomplir quelque chose de grand. Puis, de fil en aiguille, je me suis senti bien dans le fait de courir, chose que je n&rsquo;imaginais&nbsp;au coll\u00e8ge (je pr\u00e9f\u00e9rais s\u00e9cher les s\u00e9ances pour pratiquer le football).<\/p>\n<p><strong>Je cours toujours pour l&rsquo;amour du d\u00e9passement de soi<\/strong>, pour la sensation de vitesse sur un 10K ou un semi-marathon, de<strong><a href=\"https:\/\/frequence-running.com\/blog\/5-conseils-pour-reussir-son-marathon\/\"> r\u00e9sistance sur un marathon<\/a><\/strong>. C&rsquo;est pour cela que je pense \u00eatre un <strong>coureur d\u00e9termin\u00e9<\/strong> aimant repousser ses limites.<\/p>\n<hr>\n<h1 style=\"text-align: center;\">\u00ab&nbsp;Je cours toujours pour l&rsquo;amour du d\u00e9passement de soi&nbsp;\u00bb<\/h1>\n<hr>\n<h3>2. Quelle est la raison qui t&rsquo;a motiv\u00e9 \u00e0 courir ?<\/h3>\n<p>C&rsquo;est pour cette raison que <strong>je me suis mis \u00e0 courir, me d\u00e9passer<\/strong>. Bien s\u00fbr, au d\u00e9but, c&rsquo;est difficile, surtout quand la premi\u00e8re course que tu pr\u00e9pares est un marathon. Mais \u00e0 l&rsquo;inverse, <strong>je pense que c&rsquo;est ce but qui m&rsquo;a pouss\u00e9 \u00e0 ne rien l\u00e2cher et \u00e0 \u00eatre r\u00e9gulier<\/strong>, puis par finir par aimer cette sensation, ce sport.<\/p>\n<h3>3. O\u00f9 aimes-tu courir ?<\/h3>\n<p>C&rsquo;est cette derni\u00e8re <strong>sensation d&rsquo;amour et de bien-\u00eatre<\/strong> que je retrouve&nbsp;lors de mes sessions d&rsquo;entra\u00eenements. <strong>J&rsquo;aime partir de chez moi en courant<\/strong>, direction le parc situ\u00e9 \u00e0 proximit\u00e9, choisir un sentier puis un autre pour d\u00e9couvrir de nouveaux circuits. La campagne, c&rsquo;est mon <strong><a href=\"https:\/\/frequence-running.com\/blog\/terrains-privilegier-courir\/\">terrain de jeu pr\u00e9f\u00e9r\u00e9<\/a><\/strong>, ne pas savoir o\u00f9 l&rsquo;on se situe exactement <strong>procure une sensation de libert\u00e9.<\/strong><\/p>\n<h3>4. Quelle course as-tu pr\u00e9par\u00e9e ?<\/h3>\n<p>C&rsquo;est dans ces diff\u00e9rents sentiers campagnards que j&rsquo;ai pr\u00e9par\u00e9 le <strong>semi-marathon du Mont Saint Michel<\/strong>.<\/p>\n<hr>\n<h1 style=\"text-align: center;\"><strong>\u00ab&nbsp;Je partais confiant avec la pr\u00e9paration effectu\u00e9e via FREQUENCE Running&nbsp;\u00bb<\/strong><\/h1>\n<hr>\n<h3>5. Enrique, comment as-tu v\u00e9cu ta pr\u00e9pa avec ce&nbsp;FREQUENCE Running ?<\/h3>\n<p>A l&rsquo;aide de l&rsquo;application, ma pr\u00e9pa s&rsquo;est d\u00e9roul\u00e9e avec un r\u00e9el bonheur. Gr\u00e2ce \u00e0 un <strong>plan vari\u00e9 entre fractionn\u00e9, sortie longue et sortie plaisir<\/strong>. Ce qui m&rsquo;a fait&nbsp;du bien dans ce plan, c&rsquo;est que j&rsquo;ai toujours eu le moral.&nbsp;Et quelle satisfaction de voir la <strong><a href=\"https:\/\/frequence-running.com\/blog\/estimation-de-votre-chrono\/\">courbe de progression<\/a><\/strong> \u00e9voluer dans le bon sens s\u00e9ance apr\u00e8s s\u00e9ance&nbsp;!<br \/>\n<noscript><img class=\"aligncenter wp-image-9430 size-large\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664-981x1024.jpg\" alt width=\"629\" height=\"657\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664-981x1024.jpg 981w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664-287x300.jpg 287w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664-768x802.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664-900x940.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664-1280x1337.jpg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664.jpg 1495w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img class=\"aligncenter wp-image-9430 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%20657%22%3E%3C%2Fsvg%3E\" alt width=\"629\" height=\"657\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20657%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664-981x1024.jpg 981w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664-287x300.jpg 287w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664-768x802.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664-900x940.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664-1280x1337.jpg 1280w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664.jpg 1495w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINE0664-981x1024.jpg\"><\/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>Le jour-J \u00e9tant arriv\u00e9, <strong>j&rsquo;\u00e9tais tr\u00e8s motiv\u00e9<\/strong>, car pour la premi\u00e8re fois, nous \u00e9tions 5 personnes de la famille \u00e0 courir. De plus, je partais confiant avec la pr\u00e9paration effectu\u00e9e via FREQUENCE Running et de mes derniers r\u00e9sultats de course. Seul b\u00e9mol, dans le sas, un ami me fit la remarque que <strong><a href=\"https:\/\/frequence-running.com\/blog\/quand-faut-il-changer-ses-running\/\">mes chaussures<\/a><\/strong> comportait un gros trou sur le c\u00f4t\u00e9.<\/p>\n<p>Le d\u00e9part lanc\u00e9, <strong>je d\u00e9cide de rester prudent<\/strong> en maintenant une vitesse de 13,2km\/h, car d&rsquo;apr\u00e8s mon v\u00e9cu, avec un moral aussi bon, on peut vite se laisser emporter et craquer sur la fin. Je maintiens mon allure ais\u00e9ment, malgr\u00e9 les c\u00f4tes.&nbsp;Au 15\u00e8me kilom\u00e8tre, <strong>j&rsquo;acc\u00e9l\u00e8re sous les encouragements du public<\/strong>&nbsp;avec des \u00ab&nbsp;bravo cow-boy&nbsp;\u00bb, \u00ab&nbsp;allez le mexicain&nbsp;\u00bb et des \u00ab&nbsp;chapeau l&rsquo;artiste&nbsp;\u00bb. De l\u00e0, <strong>ma moyenne n&rsquo;arr\u00eate plus de progresser<\/strong>, je me dis doucement, tu ne vas jamais tenir. Mais rien y fait, mes jambes sont en feu.<\/p>\n<h3>7. Quel \u00e9tait ton objectif de chrono ?<\/h3>\n<div>\n<p>L&rsquo;arriv\u00e9e en vue, <strong>une derni\u00e8re acc\u00e9l\u00e9ration sous les yeux du restant de la famille ne courant pas<\/strong>. L&rsquo;arriv\u00e9e pass\u00e9e, une fiert\u00e9 immense m&rsquo;envahit \u00e0 la vue du chrono d&rsquo;<strong>1:34:15<\/strong>, largement en dessous des <strong>1:40:00<\/strong> que je m&rsquo;\u00e9tais fix\u00e9. Quant \u00e0 elle, l&rsquo;application me pr\u00e9disait un chrono en 1:36:33&#8230; <strong>belle estimation<\/strong> !&nbsp;<b>\ud83d\ude42<\/b><\/p>\n<\/div>\n<h3><noscript><img class=\"aligncenter wp-image-9433 size-full\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/61984985_10218549048935364_6851773271612850176_n.jpg\" alt width=\"960\" height=\"960\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/61984985_10218549048935364_6851773271612850176_n.jpg 960w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/61984985_10218549048935364_6851773271612850176_n-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/61984985_10218549048935364_6851773271612850176_n-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/61984985_10218549048935364_6851773271612850176_n-768x768.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/61984985_10218549048935364_6851773271612850176_n-88x88.jpg 88w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/61984985_10218549048935364_6851773271612850176_n-900x900.jpg 900w\" sizes=\"(max-width: 960px) 100vw, 960px\"><\/noscript><img class=\"aligncenter wp-image-9433 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 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\/06\/61984985_10218549048935364_6851773271612850176_n.jpg 960w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/61984985_10218549048935364_6851773271612850176_n-150x150.jpg 150w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/61984985_10218549048935364_6851773271612850176_n-300x300.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/61984985_10218549048935364_6851773271612850176_n-768x768.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/61984985_10218549048935364_6851773271612850176_n-88x88.jpg 88w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/61984985_10218549048935364_6851773271612850176_n-900x900.jpg 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/61984985_10218549048935364_6851773271612850176_n.jpg\"><\/h3>\n<h3>8. Quel \u00e9tait ton planning d\u2019entra\u00eenement ?<\/h3>\n<p>Pour arriver \u00e0 ce r\u00e9sultat, je me suis entra\u00een\u00e9 pendant <strong>7 semaines \u00e0 raison de 3 s\u00e9ances hebdomadaires<\/strong> via l&rsquo;application. Un fractionn\u00e9, une sortie plaisir et une sortie endurance. Il m&rsquo;arrivait d&rsquo;ajouter 1 \u00e0 2 s\u00e9ances suppl\u00e9mentaires consacr\u00e9es \u00e0 des sorties aux sensations. Cela portait le kilom\u00e9trage moyen \u00e0 <strong>65 kilom\u00e8tres par semaines<\/strong>.<\/p>\n<hr>\n<h1 style=\"text-align: center;\">\u00ab&nbsp;Cette application est tr\u00e8s souple et te pr\u00e9pare \u00e0 un objectif adapt\u00e9&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;ai choisi d&rsquo;utiliser cette application, car je la suis depuis un moment et que <strong>j&rsquo;ai d\u00e9j\u00e0 eu satisfaction \u00e0 l&rsquo;utiliser<\/strong>. Cette application, est tr\u00e8s souple en terme de planning, te pr\u00e9pare un objectif adapt\u00e9 et de plus conserve toutes tes donn\u00e9es pour te permettre de <strong>suivre ta progression<\/strong>. <a href=\"https:\/\/www.facebook.com\/groups\/577051509352859\/\"><strong>La communaut\u00e9 est r\u00e9active et sympathique<\/strong><\/a>, tout comme les cr\u00e9ateurs et mod\u00e9rateurs de l&rsquo;application.<\/p>\n<h3><noscript><img class=\"aligncenter wp-image-9432 size-large\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINF8439-1024x681.jpeg\" alt width=\"629\" height=\"418\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINF8439-1024x681.jpeg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINF8439-300x200.jpeg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINF8439-768x511.jpeg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINF8439-900x599.jpeg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINF8439-1280x851.jpeg 1280w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img class=\"aligncenter wp-image-9432 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%20418%22%3E%3C%2Fsvg%3E\" alt width=\"629\" height=\"418\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20418%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINF8439-1024x681.jpeg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINF8439-300x200.jpeg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINF8439-768x511.jpeg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINF8439-900x599.jpeg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINF8439-1280x851.jpeg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/06\/orig-RINF8439-1024x681.jpeg\"><\/h3>\n<h3><strong>10.&nbsp;<\/strong>Quelle est ta fonctionnalit\u00e9 pr\u00e9f\u00e9r\u00e9e de l&rsquo;application\/du PREMIUM ?<\/h3>\n<p>Ma fonctionnalit\u00e9 pr\u00e9f\u00e9r\u00e9e de l&rsquo;application running est sans aucun doute la <strong><a href=\"https:\/\/frequence-running.com\/blog\/estimation-de-votre-chrono\/\">courbe de pr\u00e9diction de chrono<\/a><\/strong>, elle te permet de suivre o\u00f9 tu en es. De plus, elle s&rsquo;est av\u00e9r\u00e9e tr\u00e8s r\u00e9aliste !<\/p>\n<h3>11. Quel est ton prochain objectif de course ?<\/h3>\n<p>Maintenant, mon prochain objectif avec l&rsquo;application sera le <strong><a href=\"https:\/\/frequence-running.com\/blog\/plan-entrainement-42k-4h-nicolas\/\">marathon d&rsquo;Amsterdam<\/a><\/strong> sous les 3h30, mais avant \u00e7a dans 15 jours l&rsquo;ultra trail de la Barjo, pour lequel j&rsquo;aurai aim\u00e9 le pr\u00e9parer avec FREQUENCE Running, mais tout \u00e7a n&rsquo;est plus qu&rsquo;une question de temps pour le trail.&nbsp;<b>\ud83d\ude42<\/b><\/p>\n<p><!--more--><\/p>\n<p><b>Merci pour ton t\u00e9moignage Enrique ! Tu es un fid\u00e8le utilisateur de l&rsquo;app&rsquo; et on tenait \u00e0 te remercier pour ta confiance renouvel\u00e9e depuis 2 ans maintenant&#8230; \ud83d\ude42 On te promet que le prochain trail, tu pourras le pr\u00e9parer avec FREQUENCE Running ! D&rsquo;ici l\u00e0, on te suivra sur le Marathon d&rsquo;Amsterdam ! A bient\u00f4t champion<\/b><\/p>\n<div style=\"overflow:hidden;height:1px;\"><!--useful links-->\u0410\u043b\u043c\u0430\u0437\u043d\u044b\u0439 \u0424\u043b\u044d\u0448 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/casino-vulkan\/\" rel=\"noopener\">russian vulcan\u200b<\/a> \u043a\u043e\u0440\u043e\u043b\u0435\u0432\u0441\u043a\u0438\u0435 \u0438\u0433\u0440\u043e\u043a\u0438 \u043a\u043b\u0443\u0431. \u0411\u0440\u0438\u043b\u043b\u0438\u0430\u043d\u0442\u043e\u0432\u0430\u044f \u0420\u0443\u043b\u0435\u0442\u043a\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/casino-vulkan\/\" rel=\"noopener\">vulkan24\u200b<\/a> \u0438\u043c\u043f\u0435\u0440\u0438\u0430\u043b \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u0410\u043b\u043c\u0430\u0437\u043d\u044b\u0439 \u0424\u043b\u044d\u0448 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/casino-vulkan\/\" rel=\"noopener\">\u0432\u0443\u043b\u043a\u0430\u043d vegas\u200b<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0437\u0430\u043b \u0440\u043e\u0441\u043a\u043e\u0448\u0438. \u041f\u0440\u0435\u043c\u0438\u0443\u043c \u0414\u0436\u0435\u043a\u043f\u043e\u0442 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/casino-vulkan\/\" rel=\"noopener\">\u043a\u043b\u0443\u0431 \u0432\u0443\u043b\u043a\u0430\u043d \u0440\u043e\u0441\u0441\u0438\u044f\u200b<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u0437\u0432\u0435\u0437\u0434\u0430 \u0437\u0430\u043b. \u041b\u0443\u043d\u043d\u044b\u0439 \u0428\u0430\u043d\u0441 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/casino-vulkan\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0432\u0443\u043b\u043a\u0430\u043d \u043f\u043b\u0430\u0442\u0438\u043d\u0443\u043c\u200b<\/a> \u043c\u0438\u0440 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u042d\u043f\u0438\u0447\u0435\u0441\u043a\u0438\u0439 \u0414\u0436\u0435\u043a\u043f\u043e\u0442 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/casino-vulkan\/\" rel=\"noopener\">\u0432\u0443\u043b\u043a\u0430\u043d platinum<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0441\u0430\u0434 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0424\u0435\u043d\u0438\u043a\u0441 \u0411\u0435\u0442\u0442\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/\" rel=\"noopener\">\u043a\u0430\u0437\u0438\u043d\u043e \u041b\u0435\u0432 \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u043c\u0435\u0447\u0442\u044b \u0446\u0435\u043d\u0442\u0440 \u0438\u0433\u0440. \u0421\u0438\u044f\u043d\u0438\u0435 \u041a\u0430\u0437\u0438\u043d\u043e \u0411\u0435\u0442 <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/\" rel=\"noopener\">Lev casino \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u0430\u043b\u043c\u0430\u0437\u043d\u044b\u0439 \u0437\u0430\u043b \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0413\u0440\u0430\u043d\u0434 \u0424\u043e\u0440\u0442\u0443\u043d\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/\" rel=\"noopener\">\u041b\u0435\u0432 \u043a\u0430\u0437\u0438\u043d\u043e \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u043e\u0430\u0437\u0438\u0441 \u0446\u0435\u043d\u0442\u0440. \u0413\u0430\u043b\u0430\u043a\u0442\u0438\u043a\u0430 \u0423\u0434\u0430\u0447\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/\" rel=\"noopener\">\u043a\u0430\u0437\u0438\u043d\u043e \u041b\u0435\u0432<\/a> \u043b\u0435\u0433\u0435\u043d\u0434\u0430\u0440\u043d\u044b\u0435 \u0438\u0433\u0440\u044b \u043c\u0438\u0440. \u0421\u0447\u0430\u0441\u0442\u043b\u0438\u0432\u0430\u044f \u0420\u0443\u043b\u0435\u0442\u043a\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/\" rel=\"noopener\">casino Lev \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442<\/a> \u043c\u0435\u0447\u0442\u044b \u0446\u0435\u043d\u0442\u0440 \u0438\u0433\u0440. \u0412\u0438\u043a\u0442\u043e\u0440\u0438\u044f \u0421\u043f\u0438\u043d \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/\" rel=\"noopener\">\u041b\u0435\u0432 \u043a\u0430\u0437\u0438\u043d\u043e \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u0441\u0432\u0435\u0442 \u0437\u0430\u043b. \u0411\u0435\u0441\u043f\u0440\u043e\u0438\u0433\u0440\u044b\u0448\u043d\u044b\u0439 \u041a\u043b\u0443\u0431 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u043e\u0430\u0437\u0438\u0441 \u0446\u0435\u043d\u0442\u0440. \u0411\u043b\u0435\u0441\u043a \u0420\u0443\u043b\u0435\u0442\u043a\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u0431\u043e\u043d\u0443\u0441<\/a> \u0438\u0433\u0440\u043e\u0432\u0430\u044f \u0440\u043e\u0441\u043a\u043e\u0448\u044c \u0446\u0435\u043d\u0442\u0440. \u0411\u0440\u0438\u043b\u043b\u0438\u0430\u043d\u0442\u043e\u0432\u0430\u044f \u0423\u0434\u0430\u0447\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u0431\u043e\u043d\u0443\u0441<\/a> \u0434\u0438\u043d\u0430\u0441\u0442\u0438\u044f \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u041b\u044e\u043a\u0441\u043e\u0432\u044b\u0439 \u0414\u0436\u0435\u043a\u043f\u043e\u0442 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u0438\u0433\u0440\u0430\u0442\u044c \u043d\u0430 \u0434\u0435\u043d\u044c\u0433\u0438<\/a> \u0441\u0447\u0430\u0441\u0442\u043b\u0438\u0432\u044b\u0435 \u0438\u0433\u0440\u043e\u043a\u0438 \u0446\u0435\u043d\u0442\u0440. \u0410\u043b\u043c\u0430\u0437\u043d\u044b\u0439 \u0424\u043b\u044d\u0448 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442<\/a> \u0443\u0434\u0430\u0447\u043d\u044b\u0435 \u0440\u0430\u0437\u044b\u0433\u0440\u044b\u0448\u0438 \u0446\u0435\u043d\u0442\u0440. \u0424\u043e\u0440\u0442\u0443\u043d\u0430 \u041b\u0430\u0439\u043d \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/azino777\/\" rel=\"noopener\">777 \u0430\u0437\u0438\u043d\u043e<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u043b\u0430\u0439\u0442 \u0437\u0430\u043b. \u0411\u043b\u0435\u0441\u043a \u041a\u0430\u0437\u0438\u043d\u043e \u0421\u043f\u0438\u043d <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/casino-1win\/\" rel=\"noopener\">1 win \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u0444\u043e\u0440\u0442\u0443\u043d\u0430 \u0441\u0432\u0435\u0442 \u0437\u0430\u043b. \u0424\u043e\u0440\u0442\u0443\u043d\u0430 \u041b\u0430\u0439\u043d \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/casino-1win\/\" rel=\"noopener\">1win \u0441\u0430\u0439\u0442<\/a> \u043d\u0438\u0440\u0432\u0430\u043d\u0430 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u041f\u0440\u0435\u043c\u0438\u0443\u043c \u0420\u0443\u043b\u0435\u0442\u043a\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/casino-1win\/\" rel=\"noopener\">1win \u0432\u0445\u043e\u0434<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u043f\u0443\u043b\u044c\u0441 \u0446\u0435\u043d\u0442\u0440. \u0412\u0438\u043a\u0442\u043e\u0440\u0438\u044f \u0421\u043f\u0438\u043d \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/casino-1win\/\" rel=\"noopener\">1\u0432\u0438\u043d \u0437\u0435\u0440\u043a\u0430\u043b\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0441\u0430\u0434 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0421\u0443\u043f\u0435\u0440 \u0420\u043e\u044f\u043b \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/casino-1win\/\" rel=\"noopener\">\u0432\u0430\u043d \u0432\u0438\u043d<\/a> \u0440\u043e\u0437\u044b\u0433\u0440\u044b\u0448\u0438 \u0437\u0432\u0451\u0437\u0434 \u043a\u043b\u0443\u0431. \u0424\u043e\u0440\u0442\u0443\u043d\u0430 \u0413\u0440\u0430\u043d\u0434 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/casino-1win\/\" rel=\"noopener\">onewin\u200b<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0431\u0443\u043c\u0435\u0440\u0430\u043d\u0433 \u0446\u0435\u043d\u0442\u0440. \u0421\u043c\u0430\u0440\u0442 \u0413\u0435\u0439\u043c\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0438\u0433\u0440\u0430\u0442\u044c \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u043c\u0438\u0440 \u0444\u043e\u0440\u0442\u0443\u043d\u044b. \u0410\u043b\u043c\u0430\u0437\u043d\u044b\u0439 \u0424\u043b\u044d\u0448 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/damotvet.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u044d\u043d\u0435\u0440\u0433\u0438\u044f \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u0411\u0440\u0438\u043b\u043b\u0438\u0430\u043d\u0442\u043e\u0432\u044b\u0439 \u0428\u0430\u043d\u0441 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/dou-101.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0431\u043b\u0435\u0441\u043a \u0446\u0435\u043d\u0442\u0440. \u041b\u0443\u043d\u043d\u044b\u0439 \u0428\u0430\u043d\u0441 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b<\/a> \u0444\u0435\u0435\u0440\u0438\u044f \u0438\u0433\u0440 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0411\u043b\u0438\u0446 \u041a\u0430\u0437\u0438\u043d\u043e \u0411\u0435\u0442 <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0434\u0435\u043c\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u043f\u043e\u0442\u043e\u043a \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u042d\u043a\u0441\u043a\u043b\u044e\u0437\u0438\u0432 \u0411\u0435\u0442\u0442\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/igrovie-avtomati\/\" rel=\"noopener\">\u0438\u0433\u0440\u043e\u0432\u044b\u0435 \u0430\u0432\u0442\u043e\u043c\u0430\u0442\u044b \u0434\u0435\u043c\u043e<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0431\u0443\u043c\u0435\u0440\u0430\u043d\u0433 \u0446\u0435\u043d\u0442\u0440. Rencontre Vid\u00e9o Instantan\u00e9e <a target=\"_blank\" href=\"https:\/\/bedandbamboo.fr\/\" rel=\"noopener\">coco fr<\/a> partage dynamique. Centre \u00c9change Instantan\u00e9e <a target=\"_blank\" href=\"https:\/\/hoodrichfrance.fr\/\" rel=\"noopener\">coco chat<\/a> connexion transparente. Hub Rencontre Vid\u00e9o <a target=\"_blank\" href=\"https:\/\/imfamous51.fr\/\" rel=\"noopener\">coco fr<\/a> partage flexible. Forum Communication Live <a target=\"_blank\" href=\"https:\/\/quincaillerie-outillage-thollot.fr\/\" rel=\"noopener\">cocochat<\/a> discussion dynamique. Espace Communication Interactive <a target=\"_blank\" href=\"https:\/\/turbosystem.fr\/\" rel=\"noopener\">cocochat<\/a> discussion authentique. <!--#useful links--> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Enrique s&rsquo;entra\u00eene avec FREQUENCE Running depuis 2 ans d\u00e9sormais et il encha\u00eene les records personnels. On vous propose de suivre l&rsquo;une de ses pr\u00e9pas&nbsp;semi-marathon qui a abouti \u00e0 une am\u00e9lioration de son chrono de 7 minutes ! Qu&rsquo;attendez-vous pour faire comme lui ?<\/p>\n","protected":false},"author":1,"featured_media":9426,"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>Enrique bat son RP de 7min au Mont Saint-Michel - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"On a suivi l&#039;une des pr\u00e9pas FREQUENCE Running d&#039;Enrique... A la cl\u00e9, un record perso battu de 7 minutes sur semi ! 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