{"id":9929,"date":"2019-07-24T15:00:07","date_gmt":"2019-07-24T13:00:07","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=9929"},"modified":"2025-01-18T06:20:37","modified_gmt":"2025-01-18T05:20:37","slug":"plan-entrainement-trail-vs-route","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/plan-entrainement-trail-vs-route\/","title":{"rendered":"Les plans d&rsquo;entra\u00eenement trail"},"content":{"rendered":"<p>La base d&rsquo;un bon plan d&rsquo;entra\u00eenement est d&rsquo;\u00eatre <strong>sp\u00e9cifique<\/strong> \u00e0 l&rsquo;objectif du coureur \u00e0 pied, <strong>adapt\u00e9<\/strong> \u00e0 son profil et \u00e0 ses <strong>contraintes personnelles<\/strong>. C&rsquo;est la philosophie de FREQUENCE Running pour ses plans route, du 5km au marathon&#8230; Aucune raison que \u00e7a change pour vous pr\u00e9parer \u00e0 un trail !  Voici quelques sp\u00e9cificit\u00e9s li\u00e9es \u00e0 cette pr\u00e9paration.<\/p>\n<p><!--more--><\/p>\n<figure class=\"wp-block-image\"><noscript><img width=\"2741\" height=\"2679\" src=\"https:\/\/i2.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267.jpg?fit=629%2C615&amp;ssl=1\" alt class=\"wp-image-10087\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267.jpg 2741w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267-300x293.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267-768x751.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267-1024x1001.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267-900x880.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267-1280x1251.jpg 1280w\" sizes=\"(max-width: 2741px) 100vw, 2741px\"><\/noscript><img width=\"2741\" height=\"2679\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202741%202679%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-10087 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202741%202679%22%3E%3C%2Fsvg%3E 2741w\" sizes=\"(max-width: 2741px) 100vw, 2741px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267.jpg 2741w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267-300x293.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267-768x751.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267-1024x1001.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267-900x880.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267-1280x1251.jpg 1280w\" data-src=\"https:\/\/i2.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_3267.jpg?fit=629%2C615&amp;ssl=1\"><\/figure>\n<h4>Travaillez les fondamentaux de la course \u00e0 pied<\/h4>\n<p>De nombreux points communs existent entre la course \u00e0 pied sur route et le trail. La vitesse, la r\u00e9sistance \u00e0 un niveau d&rsquo;effort \u00e9lev\u00e9, et l&rsquo;endurance, sont des qualit\u00e9s communes au traileur et au runner sur route. C&rsquo;est pour cela que certaines s\u00e9ances peuvent \u00eatre similaires : maintien de la<strong> <\/strong><a href=\"https:\/\/frequence-running.com\/blog\/definition-vma\/\"><strong>vitesse maximale a\u00e9robie<\/strong><\/a>, footing en endurance fondamentale, travail au seuil ana\u00e9robie&#8230;<\/p>\n<h4>Pr\u00e9parez vous au d\u00e9nivel\u00e9 avec le plan d&rsquo;entra\u00eenement trail<\/h4>\n<p>Il faut \u00e9galement se pr\u00e9parer \u00e0 affronter de <strong>forts d\u00e9nivel\u00e9s<\/strong> et \u00e0 solliciter votre r\u00e9sistance. Cela impose de travailler son m\u00e9tabolisme pour r\u00e9aliser un effort moins intense mais beaucoup plus long. Les s\u00e9ances de rando-course jouent ce r\u00f4le. Elle permettront aussi d&rsquo;<strong><a href=\"https:\/\/frequence-running.com\/blog\/marcher-montee-trail\/\">apprendre \u00e0 marcher efficacement<\/a><\/strong> dans les fortes pentes. Cela s&rsquo;imposera \u00e0 vous d\u00e8s que vous d\u00e9passerez les 3h d&rsquo;effort en course, quelque soit votre niveau.<\/p>\n<figure class=\"wp-block-image\"><a href=\"https:\/\/frequence.app.link\/vWfr4HDwbY\" target=\"_blank\" rel=\"noreferrer noopener\"><noscript><img width=\"768\" height=\"159\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1.jpg\" alt=\"Bannie\u0300re article trail\" class=\"wp-image-10108\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1-300x62.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\"><\/noscript><img width=\"768\" height=\"159\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20159%22%3E%3C%2Fsvg%3E\" alt=\"Bannie\u0300re article trail\" class=\"wp-image-10108 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20768%20159%22%3E%3C%2Fsvg%3E 768w\" sizes=\"(max-width: 768px) 100vw, 768px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1-300x62.jpg 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/Bannie\u0300re-article-trail-1.jpg\"><\/a><\/figure>\n<h4>Renforcez vos muscles&#8230;et votre technique <\/h4>\n<p>Afin de renforcer vos muscles, les pr\u00e9parer \u00e0 tenir sur la dur\u00e9e sur des terrains irr\u00e9guliers, il faut <strong>adapter l&rsquo;entra\u00eenement<\/strong>. Des s\u00e9ances de mont\u00e9e-descente (les s\u00e9ances \u00ab&nbsp;navette&nbsp;\u00bb), des s\u00e9ances de c\u00f4te, vous aideront \u00e0 trouver progressivement la bonne posture. Cela vous permettra aussi de <strong>renforcer vos cuisses, vos mollets, vos genoux et vos chevilles.<\/strong><\/p>\n<figure class=\"wp-block-image\"><noscript><img width=\"2637\" height=\"2388\" src=\"https:\/\/i0.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1.jpg?fit=629%2C569&amp;ssl=1\" alt class=\"wp-image-10090\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1.jpg 2637w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1-300x272.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1-768x695.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1-1024x927.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1-900x815.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1-1280x1159.jpg 1280w\" sizes=\"(max-width: 2637px) 100vw, 2637px\"><\/noscript><img width=\"2637\" height=\"2388\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202637%202388%22%3E%3C%2Fsvg%3E\" alt class=\"wp-image-10090 lazyload\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202637%202388%22%3E%3C%2Fsvg%3E 2637w\" sizes=\"(max-width: 2637px) 100vw, 2637px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1.jpg 2637w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1-300x272.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1-768x695.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1-1024x927.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1-900x815.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1-1280x1159.jpg 1280w\" data-src=\"https:\/\/i0.wp.com\/frequence-running.com\/blog\/wp-content\/uploads\/2019\/07\/IMG_4073-2-1.jpg?fit=629%2C569&amp;ssl=1\"><\/figure>\n<p>Enfin si la vitesse et le chrono font r\u00e9f\u00e9rence en entra\u00eenement sur route, les sensations et le suivi de votre <a href=\"https:\/\/frequence-running.com\/blog\/frequence-cardiaque-entrainement-course-a-pied\/\"><strong>fr\u00e9quence cardiaque<\/strong><\/a> seront des alli\u00e9s indispensables \u00e0 votre pr\u00e9paration trail.<\/p>\n<p><strong>Vous \u00eates d\u00e9sormais pr\u00eats pour vous lancer bien \u00e9quip\u00e9s dans la pr\u00e9paration d\u2019un trail avec votre application de plan d\u2019entra\u00eenement FREQUENCE Running ! 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\u041a\u043b\u0443\u0431 \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> \u0438\u043c\u043f\u0435\u0440\u0438\u0430\u043b \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \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:\/\/damotvet.ru\/\" rel=\"noopener\">casino Lev \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442<\/a> \u043d\u043e\u0447\u043d\u043e\u0439 \u0444\u043e\u0440\u0442\u0443\u043d \u0437\u0430\u043b. \u042d\u043d\u0435\u0440\u0433\u0438\u044f \u0423\u0434\u0430\u0447\u0438 \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 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\u042d\u043b\u0438\u0442\u043d\u044b\u0435 \u0421\u0442\u0430\u0432\u043a\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/\" rel=\"noopener\">casino Lev \u043e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0439 \u0441\u0430\u0439\u0442<\/a> \u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u0437\u0430\u043b \u0440\u043e\u0441\u043a\u043e\u0448\u0438. \u041c\u0430\u0433\u0438\u044f \u0421\u043f\u0438\u043d\u0430 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/byteschool.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u0431\u043e\u043d\u0443\u0441<\/a> \u0430\u043b\u044c\u044f\u043d\u0441 \u0446\u0435\u043d\u0442\u0440 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0421\u0447\u0430\u0441\u0442\u043b\u0438\u0432\u044b\u0439 \u041a\u0440\u0438\u0441\u0442\u0430\u043b\u043b \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" 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\u0438\u0433\u0440\u043e\u0432\u043e\u0439 \u044d\u043a\u0441\u043f\u0435\u0440\u0442 \u0446\u0435\u043d\u0442\u0440. \u0418\u043c\u043f\u0435\u0440\u0438\u044f \u0423\u0434\u0430\u0447\u0438 \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/rpalata.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u0431\u043e\u043d\u0443\u0441<\/a> \u043c\u0430\u0433\u043d\u0438\u0442 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. \u0411\u0440\u0438\u043b\u043b\u0438\u0430\u043d\u0442\u043e\u0432\u044b\u0439 \u0411\u0443\u043c \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/azino777\/\" rel=\"noopener\">\u0430\u0437\u0438\u043d\u043e777 \u0438\u0433\u0440\u0430\u0442\u044c\u200b<\/a> \u044d\u043b\u0438\u0442\u043d\u044b\u0439 \u043b\u0430\u0443\u043d\u0436 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \u0418\u043c\u043f\u0435\u0440\u0438\u044f \u0423\u0434\u0430\u0447\u0438 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\u0413\u0430\u043b\u0430\u043a\u0442\u0438\u043a\u0430 \u0421\u043f\u0438\u043d \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/paraglazkino.ru\/casino-1win\/\" rel=\"noopener\">1win \u0441\u0430\u0439\u0442<\/a> \u0433\u0430\u043b\u0430\u043a\u0442\u0438\u043a\u0430 \u0446\u0435\u043d\u0442\u0440 \u0440\u0430\u0437\u0432\u043b\u0435\u0447\u0435\u043d\u0438\u0439. \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:\/\/rpalata.ru\/casino-1win\/\" rel=\"noopener\">1win<\/a> \u0444\u0430\u043d\u0442\u0430\u0437\u0438\u044f \u0438\u0433\u0440 \u0446\u0435\u043d\u0442\u0440. \u0421\u0438\u044f\u044e\u0449\u0438\u0439 \u0421\u043f\u0438\u043d \u041a\u0430\u0437\u0438\u043d\u043e <a target=\"_blank\" href=\"https:\/\/zhivoigolos.ru\/casino-1win\/\" rel=\"noopener\">1\u0432\u0438\u043d 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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 \u0432\u0437\u043b\u0451\u0442 \u0444\u043e\u0440\u0442\u0443\u043d\u044b. \u041f\u0440\u0435\u043c\u0438\u0443\u043c \u0411\u0435\u0442\u0442\u0438\u043d\u0433 \u041a\u0430\u0437\u0438\u043d\u043e <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<\/a> \u043a\u043e\u0440\u043e\u043b\u0435\u0432\u0441\u043a\u0438\u0435 \u0438\u0433\u0440\u043e\u043a\u0438 \u043a\u043b\u0443\u0431. \u041b\u0435\u0433\u0435\u043d\u0434\u0430\u0440\u043d\u044b\u0439 \u0411\u0435\u0442 \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 \u0438\u0433\u0440\u0430\u0442\u044c \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a> \u043e\u043d\u0438\u043a\u0441 \u0444\u043e\u0440\u0442\u0443\u043d\u044b \u0437\u0430\u043b. R\u00e9seau \u00c9change Instantan\u00e9 <a target=\"_blank\" href=\"https:\/\/bedandbamboo.fr\/\" rel=\"noopener\">coco chat<\/a> rencontre s\u00e9curis\u00e9e. Forum Vid\u00e9ochat Amical <a target=\"_blank\" href=\"https:\/\/hoodrichfrance.fr\/\" rel=\"noopener\">cocochat<\/a> discussion conviviale. Hub Vid\u00e9o Connect\u00e9 <a target=\"_blank\" href=\"https:\/\/imfamous51.fr\/\" rel=\"noopener\">coco chat<\/a> conversation interactive. Forum Communication Live <a target=\"_blank\" href=\"https:\/\/quincaillerie-outillage-thollot.fr\/\" rel=\"noopener\">cocochat<\/a> rencontre conviviale. Centre \u00c9change Social <a target=\"_blank\" href=\"https:\/\/turbosystem.fr\/\" rel=\"noopener\">coco chat<\/a> connexion fiable. <!--#useful links--> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>La base d&rsquo;un bon plan d&rsquo;entra\u00eenement est d&rsquo;\u00eatre sp\u00e9cifique \u00e0 l&rsquo;objectif du coureur \u00e0 pied, adapt\u00e9 \u00e0 son profil et \u00e0 ses contraintes personnelles. C&rsquo;est la philosophie de FREQUENCE Running pour ses plans route, du 5km au marathon&#8230; Aucune raison que \u00e7a change pour vous pr\u00e9parer \u00e0 un trail ! Voici quelques sp\u00e9cificit\u00e9s li\u00e9es \u00e0 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":10092,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[73],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Les plans d&#039;entra\u00eenement trail - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Un plan d&#039;entra\u00eenement trail comporte des sp\u00e9cifiqt\u00e9s par rapport \u00e0 un plan route. 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