{"id":565,"date":"2018-01-02T12:59:25","date_gmt":"2018-01-02T11:59:25","guid":{"rendered":"https:\/\/www.overstims.com\/conseil\/passez-du-10-km-au-semi-marathon\/"},"modified":"2019-04-09T17:25:27","modified_gmt":"2019-04-09T15:25:27","slug":"passez-du-10-km-au-semi-marathon","status":"publish","type":"post","link":"https:\/\/www.overstims.com\/conseil\/passez-du-10-km-au-semi-marathon\/","title":{"rendered":"Passez du 10km au semi-marathon"},"content":{"rendered":"<h2 id=\"question\">Evolution du contenu de l\u2019entrainement<\/h2>\n<p>Contrairement \u00e0 certaines id\u00e9es re\u00e7ues, passer du 10km au semi-marathon n\u2019entraine pas une r\u00e9volution au niveau du contenu de l\u2019entrainement (<a href=\"Plan-entrainement-semi-marathon-mode-d-emploi\" target=\"_blank\" rel=\"noopener\">Semi marathon : mode d\u2019emploi<\/a>). Certes le volume de certaines s\u00e9ances augmente, mais les principes r\u00e9gissant l\u2019organisation de l\u2019entrainement restent les m\u00eames. Seuls quelques ajustements sont \u00e0 pr\u00e9voir au niveau des caract\u00e9ristiques de s\u00e9ances r\u00e9ellement sp\u00e9cifiques au semi marathon.<\/p>\n<h3 id=\"sous_titre\">1 &#8211; Ce qui ne change pas : le contenu des s\u00e9ances lors de la phase de d\u00e9veloppement g\u00e9n\u00e9rale<\/h3>\n<p>Aucun changement notoire \u00e0 pr\u00e9voir lors de cette premi\u00e8re phase de la pr\u00e9paration. Restent au programme:<\/p>\n<ul id=\"second\">\n<li>Les s\u00e9ances de VMA<\/li>\n<\/ul>\n<p>Elles visent \u00e0 maintenir ou \u00e0 d\u00e9velopper le potentiel a\u00e9robie du coureur (le VO2max)<\/p>\n<ul id=\"second\">\n<li>Les footings en endurance fondamentale<\/li>\n<\/ul>\n<p>Aux vertus multiples, les footings \u00e0 allure lente (65-75%FCM) demeurent la pierre angulaire de tout entrainement pour des \u00e9preuves de longue dur\u00e9e en course \u00e0 pied.<\/p>\n<ul id=\"second\">\n<li>Le travail de renforcement musculaire<\/li>\n<\/ul>\n<p>Souvent n\u00e9glig\u00e9, le travail de renforcement musculaire permet de garder une foul\u00e9e efficace, notamment lorsque la fatigue musculaire s\u2019installe au fil des kilom\u00e8tres (lien ver article \u00ab musclez votre foul\u00e9e \u00bb)<\/p>\n<ul id=\"second\">\n<li>Le travail de fractionn\u00e9 \u00e0 allure mod\u00e9r\u00e9e (80-90%FCM)<\/li>\n<\/ul>\n<p>Ce travail contribue au d\u00e9veloppement harmonieux de l\u2019ensemble de la fili\u00e8re a\u00e9robie. N\u00e9gliger certaines allures lentes ou mod\u00e9r\u00e9es finit par rendre le coureur moins performant sur les allures de course plus \u00e9lev\u00e9es.<\/p>\n<h3 id=\"sous_titre\">2 \u2013 Ce qui change : le contenu des s\u00e9ances lors de la phase de travail sp\u00e9cifique<\/h3>\n<ul id=\"second\">\n<li>La dur\u00e9e des sorties longues<\/li>\n<\/ul>\n<p>Elle passe de 1h20-1h30 pour le 10 km \u00e0 1h30-1h45 pour le semi-marathon. Aller au-del\u00e0 des 1H45 n\u2019apporte aucun gain int\u00e9ressant en termes d\u2019efficacit\u00e9.<\/p>\n<ul id=\"second\">\n<li>Les s\u00e9ances \u00e0 allure sp\u00e9cifique semi-marathon<\/li>\n<\/ul>\n<p>En toute logique, les allures de travail lors des s\u00e9ances sp\u00e9cifique \u00ab semi-marathon \u00bb diff\u00e9rent de celles \u00e0 respecter lors des s\u00e9ances sp\u00e9cifiques \u00ab 10 km \u00bb. En r\u00e8gle g\u00e9n\u00e9rale, la diff\u00e9rence avoisine environ les 1 km\/h. Des variations de +\/-0,5 km\/h peuvent exister en fonction du niveau du coureur et de ses caract\u00e9ristiques (<a href=\"Musclez-votre-foulee\" target=\"_blank\" rel=\"noopener\">Musclez votre foul\u00e9e<\/a>).<\/p>\n<p>L\u2019objectif de ce type de s\u00e9ance \u00e9tant de rendre le coureur \u00e9conome \u00e0 l\u2019allure vis\u00e9e, il est imp\u00e9ratif de respecter cette allure \u00e0 l\u2019entrainement. Chercher \u00e0 aller plus vite ne le rendra pas plus performant le jour J.<\/p>\n<p>Lors des s\u00e9ances \u00e0 allures sp\u00e9cifiques, le volume total de travail passe de 6 \u00e0 7 km pour le 10 km (exemple 3x2000m) \u00e0 9 \u00e0 10 km pour le semi-marathon (exemple 3x3000m).<\/p>\n<h2 id=\"question\">Une nouveaut\u00e9 : l\u2019int\u00e9r\u00eat de se ravitailler en course<\/h2>\n<p>Au-del\u00e0 d\u2019un effort de 1h15, et afin de maintenir un bon rendement \u00e9nerg\u00e9tique, un apport glucidique de 60 gr\/heure de course est fortement recommand\u00e9. Cet apport glucidique peut s\u2019effectuer par la prise de gels et de boisson \u00e9nerg\u00e9tiques digestes, adapt\u00e9s \u00e0 l\u2019effort et faciles \u00e0 transporter.<\/p>\n<p>Pour des raisons pratiques, et par les solutions techniques propos\u00e9es, la derni\u00e8re option parait la plus ais\u00e9e \u00e0 mettre en \u0153uvre. L\u2019apport glucidique s\u2019effectue alors souvent par l\u2019absorption de gels \u00e9nerg\u00e9tiques faciles \u00e0 transporter sur soi en course.<\/p>\n<p>Afin d\u2019\u00e9viter toutes mauvaise surprises (probl\u00e8me de tol\u00e9rance gastrique, de mise en \u0153uvre ou\/et d\u2019utilisation des produits, ..) il est imp\u00e9ratif de tester les produits \u00e0 l\u2019entrainement. La sortie longue hebdomadaire, par ses caract\u00e9ristiques (dur\u00e9e et allure de course) para\u00eet l\u2019endroit id\u00e9al pour effectuer ces tests. Il en est de m\u00eame pour la composition du petit d\u00e9jeuner qui pr\u00e9c\u00e9dera votre semi marathon. Profitez des s\u00e9ances d\u2019entrainement \u00ab longues \u00bb pour tester et valider vos processus d\u2019alimentation avant et pendant la course.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Habitu\u00e9 aux 10km et d\u00e9sireux de vous tester sur la distance sup\u00e9rieure  Rien de plus simple. Tous les conseils de Gilles Dorval, entraineur expert en course \u00e0 pied, pour une  transition r\u00e9ussie.<\/p>\n","protected":false},"author":9,"featured_media":2181,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[92],"class_list":["post-565","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-semi-marathon"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Passez du 10km au semi-marathon - OVERSTIM.s<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.overstims.com\/conseil\/passez-du-10-km-au-semi-marathon\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Coureurs : Tout savoir pour passez du 10km au semi ! 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