{"id":630,"date":"2018-01-02T12:59:33","date_gmt":"2018-01-02T11:59:33","guid":{"rendered":"https:\/\/www.overstims.com\/conseil\/comment-enchainer-les-courses\/"},"modified":"2018-12-04T10:33:23","modified_gmt":"2018-12-04T09:33:23","slug":"comment-enchainer-les-courses","status":"publish","type":"post","link":"https:\/\/www.overstims.com\/conseil\/comment-enchainer-les-courses\/","title":{"rendered":"Comment enchainer les courses"},"content":{"rendered":"<h2 id=\"question\">1 \u2013 Distances concern\u00e9es<\/h2>\n<ul id=\"second\">\n<li>Toutes les distances allant du 5 km au semi marathon.<\/li>\n<li>A proscrire pour le marathon ou les trails de longues distances !<\/li>\n<\/ul>\n<h2 id=\"question\">2 \u2013 D\u00e9lai entre deux courses<\/h2>\n<ul id=\"second\">\n<li>Pour le 5 et 10 km : une \u00e0 deux semaines<\/li>\n<li>Pour le semi-marathon : deux \u00e0 trois semaines<\/li>\n<\/ul>\n<h2 id=\"question\">3 \u2013 Nombres d\u2019enchainement (sur 6 semaines)<\/h2>\n<ul id=\"second\">\n<li>Pour le 5 et 10 km : 3 \u00e0 4 courses<\/li>\n<li>Pour le semi marathon : 2 \u00e0 3 courses<\/li>\n<\/ul>\n<h2 id=\"question\">4 \u2013 Comment g\u00e9rer son entrainement entre deux courses ?<\/h2>\n<p>Les 3 jours qui suivent, place \u00e0 la r\u00e9cup\u00e9ration. Effectuez uniquement du footing en endurance fondamentale (65-75%FCM) de 45 minutes maximum. Le mercredi (ou le jeudi), programmez une s\u00e9ance de VMA courte \u00ab entretien \u00bb. L\u2019objectif est d\u2019entretenir les qualit\u00e9s a\u00e9robies, sans engendrer de fatigue excessive. Evitez les s\u00e9ances \u00e0 allure sp\u00e9cifique 5 km, 10km ou semi marathon.<\/p>\n<h2 id=\"question\">Ensuite<\/h2>\n<p><i>Cas 1 \u2013 Si comp\u00e9tition le week-end :<\/i><\/p>\n<p>Terminez la semaine avec uniquement du footing en endurance fondamentale<\/p>\n<p><i>Cas 2 \u2013 Si pas de comp\u00e9tition le week-end :<\/i><\/p>\n<p>Programmez une s\u00e9ance de rappel \u00e0 l\u2019allure sp\u00e9cifique 10km ou de semi marathon le week-end, puis une nouvelle s\u00e9ance de VMA courte le mercredi suivant. Entre ces diff\u00e9rentes s\u00e9ances de qualit\u00e9, et en attente de la course du week-end, programmez uniquement des footing en endurance fondamentale.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Atteindre un bon \u00e9tat de forme n\u2019est pas chose ais\u00e9e. Lorsque les sensations sont bonnes, autant en profiter, en enchainant quelques courses. Mais attention, ce type encha\u00eenement n\u2019est envisageable qu\u2019\u00e0 certaines conditions, et toutes les distances ne sont pas log\u00e9es \u00e0 la m\u00eame enseigne. Voici comment proc\u00e9der.<\/p>\n","protected":false},"author":9,"featured_media":2147,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[199],"class_list":["post-630","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-notions-generales-course-a-pied"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Comment enchainer les courses - 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\/comment-enchainer-les-courses\/\" \/>\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 encha\u00eener les courses ! 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