Boîte à outils
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Table des temps par tour de piste de la gendarmerie
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Table des allures optimales en fonction de sa VMA et de la distance
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Calcul des allures et des volumes de travail selon « méthode Cottereau »
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Estimation de la VMA et de l’indice d’endurance en fonction de ses temps en compétitions
Prépa 10KM :
table des temps en fonction de la séance et de l’objectif visé (la durée correspond à une fraction, ex : pour 6×1000 la durée correspond aux 1000m à reproduire 6 fois)
Conseil n°1 : effectuer au feeling un 10km en compétition pour avoir une estimation de son niveau sur la distance et choisir ensuite un objectif raisonnable mais sérieux (ne pas se fier à sa VMA qui n’est qu’un indicateur de potentialité)
Conseil n°2 : valider la séance 6×1000 avant de passer à 3×2000 puis 2×3000. Une séance est validée lorsque la dernière fraction est courue sans être au bout du rouleau (c’est dur mais pas trop).
Conseil n°3 : la posture est essentielle durant l’intégralité d’une séance. Il s’agit aussi bien d’un travail de résistance à l’effort que d’un apprentissage de la gestuelle de course à l’allure visée. Moins vite la foulée se dégrade, plus les chances de parvenir à son objectif sont grands.
|
OBJECTIF
SUR 10KM |
TYPE DE SÉANCE |
OBJECTIF
SUR 10KM |
TYPE DE SEANCE | |||||
| 6X1000 recup 1’30 » |
3×2000 recup 2’00 » |
2×3000 recup 2’30 » |
6X1000 recup 1’45 » |
3×2000 recup 2’15 » |
2×3000 recup 3’00 » |
|||
| 00:30:00 | 00:02:54 | 00:05:55 | 00:09:00 | 00:55:00 | 00:05:19 | 00:10:50 | 00:16:30 | |
| 00:30:30 | 00:02:57 | 00:06:01 | 00:09:09 | 00:55:30 | 00:05:22 | 00:10:56 | 00:16:39 | |
| 00:31:00 | 00:03:00 | 00:06:07 | 00:09:18 | 00:56:00 | 00:05:25 | 00:11:02 | 00:16:48 | |
| 00:31:30 | 00:03:03 | 00:06:12 | 00:09:27 | 00:56:30 | 00:05:28 | 00:11:08 | 00:16:57 | |
| 00:32:00 | 00:03:06 | 00:06:18 | 00:09:36 | 00:57:00 | 00:05:30 | 00:11:14 | 00:17:06 | |
| 00:32:30 | 00:03:08 | 00:06:24 | 00:09:45 | 00:57:30 | 00:05:33 | 00:11:20 | 00:17:15 | |
| 00:33:00 | 00:03:11 | 00:06:30 | 00:09:54 | 00:58:00 | 00:05:36 | 00:11:26 | 00:17:24 | |
| 00:33:30 | 00:03:14 | 00:06:36 | 00:10:03 | 00:58:30 | 00:05:39 | 00:11:32 | 00:17:33 | |
| 00:34:00 | 00:03:17 | 00:06:42 | 00:10:12 | 00:59:00 | 00:05:42 | 00:11:38 | 00:17:42 | |
| 00:34:30 | 00:03:20 | 00:06:48 | 00:10:21 | 00:59:30 | 00:05:45 | 00:11:43 | 00:17:51 | |
| 00:35:00 | 00:03:23 | 00:06:54 | 00:10:30 | 01:00:00 | 00:05:48 | 00:11:49 | 00:18:00 | |
| 00:35:30 | 00:03:26 | 00:07:00 | 00:10:39 | 01:00:30 | 00:05:51 | 00:11:55 | 00:18:09 | |
| 00:36:00 | 00:03:29 | 00:07:06 | 00:10:48 | 01:01:00 | 00:05:54 | 00:12:01 | 00:18:18 | |
| 00:36:30 | 00:03:32 | 00:07:12 | 00:10:57 | 01:01:30 | 00:05:57 | 00:12:07 | 00:18:27 | |
| 00:37:00 | 00:03:34 | 00:07:17 | 00:11:06 | 01:02:00 | 00:05:59 | 00:12:13 | 00:18:36 | |
| 00:37:30 | 00:03:37 | 00:07:23 | 00:11:15 | 01:02:30 | 00:06:02 | 00:12:19 | 00:18:45 | |
| 00:38:00 | 00:03:40 | 00:07:29 | 00:11:24 | 01:03:00 | 00:06:05 | 00:12:25 | 00:18:54 | |
| 00:38:30 | 00:03:43 | 00:07:35 | 00:11:33 | 01:03:30 | 00:06:08 | 00:12:31 | 00:19:03 | |
| 00:39:00 | 00:03:46 | 00:07:41 | 00:11:42 | 01:04:00 | 00:06:11 | 00:12:37 | 00:19:12 | |
| 00:39:30 | 00:03:49 | 00:07:47 | 00:11:51 | 01:04:30 | 00:06:14 | 00:12:43 | 00:19:21 | |
| 00:40:00 | 00:03:52 | 00:07:53 | 00:12:00 | 01:05:00 | 00:06:17 | 00:12:48 | 00:19:30 | |
| 00:40:30 | 00:03:55 | 00:07:59 | 00:12:09 | 01:05:30 | 00:06:20 | 00:12:54 | 00:19:39 | |
| 00:41:00 | 00:03:58 | 00:08:05 | 00:12:18 | 01:06:00 | 00:06:23 | 00:13:00 | 00:19:48 | |
| 00:41:30 | 00:04:01 | 00:08:11 | 00:12:27 | 01:06:30 | 00:06:26 | 00:13:06 | 00:19:57 | |
| 00:42:00 | 00:04:03 | 00:08:17 | 00:12:36 | 01:07:00 | 00:06:28 | 00:13:12 | 00:20:06 | |
| 00:42:30 | 00:04:06 | 00:08:22 | 00:12:45 | 01:07:30 | 00:06:31 | 00:13:18 | 00:20:15 | |
| 00:43:00 | 00:04:09 | 00:08:28 | 00:12:54 | 01:08:00 | 00:06:34 | 00:13:24 | 00:20:24 | |
| 00:43:30 | 00:04:12 | 00:08:34 | 00:13:03 | 01:08:30 | 00:06:37 | 00:13:30 | 00:20:33 | |
| 00:44:00 | 00:04:15 | 00:08:40 | 00:13:12 | 01:09:00 | 00:06:40 | 00:13:36 | 00:20:42 | |
| 00:44:30 | 00:04:18 | 00:08:46 | 00:13:21 | 01:09:30 | 00:06:43 | 00:13:42 | 00:20:51 | |
| 00:45:00 | 00:04:21 | 00:08:52 | 00:13:30 | 01:10:00 | 00:06:46 | 00:13:48 | 00:21:00 | |
| 00:45:30 | 00:04:24 | 00:08:58 | 00:13:39 | 01:10:30 | 00:06:49 | 00:13:53 | 00:21:09 | |
| 00:46:00 | 00:04:27 | 00:09:04 | 00:13:48 | 01:11:00 | 00:06:52 | 00:13:59 | 00:21:18 | |
| 00:46:30 | 00:04:30 | 00:09:10 | 00:13:57 | 01:11:30 | 00:06:54 | 00:14:05 | 00:21:27 | |
| 00:47:00 | 00:04:32 | 00:09:16 | 00:14:06 | 01:12:00 | 00:06:57 | 00:14:11 | 00:21:36 | |
| 00:47:30 | 00:04:35 | 00:09:22 | 00:14:15 | 01:12:30 | 00:07:00 | 00:14:17 | 00:21:45 | |
| 00:48:00 | 00:04:38 | 00:09:27 | 00:14:24 | 01:13:00 | 00:07:03 | 00:14:23 | 00:21:54 | |
| 00:48:30 | 00:04:41 | 00:09:33 | 00:14:33 | 01:13:30 | 00:07:06 | 00:14:29 | 00:22:03 | |
| 00:49:00 | 00:04:44 | 00:09:39 | 00:14:42 | 01:14:00 | 00:07:09 | 00:14:35 | 00:22:12 | |
| 00:49:30 | 00:04:47 | 00:09:45 | 00:14:51 | 01:14:30 | 00:07:12 | 00:14:41 | 00:22:21 | |
| 00:50:00 | 00:04:50 | 00:09:51 | 00:15:00 | 01:15:00 | 00:07:15 | 00:14:47 | 00:22:30 | |
| 00:50:30 | 00:04:53 | 00:09:57 | 00:15:09 | 01:15:30 | 00:07:18 | 00:14:53 | 00:22:39 | |
| 00:51:00 | 00:04:56 | 00:10:03 | 00:15:18 | 01:16:00 | 00:07:21 | 00:14:59 | 00:22:48 | |
| 00:51:30 | 00:04:59 | 00:10:09 | 00:15:27 | 01:16:30 | 00:07:23 | 00:15:04 | 00:22:57 | |
| 00:52:00 | 00:05:01 | 00:10:15 | 00:15:36 | 01:17:00 | 00:07:26 | 00:15:10 | 00:23:06 | |
| 00:52:30 | 00:05:04 | 00:10:21 | 00:15:45 | 01:17:30 | 00:07:29 | 00:15:16 | 00:23:15 | |
| 00:53:00 | 00:05:07 | 00:10:27 | 00:15:54 | 01:18:00 | 00:07:32 | 00:15:22 | 00:23:24 | |
| 00:53:30 | 00:05:10 | 00:10:33 | 00:16:03 | 01:18:30 | 00:07:35 | 00:15:28 | 00:23:33 | |
| 00:54:00 | 00:05:13 | 00:10:38 | 00:16:12 | 01:19:00 | 00:07:38 | 00:15:34 | 00:23:42 | |
| 00:54:30 | 00:05:16 | 00:10:44 | 00:16:21 | 01:19:30 | 00:07:41 | 00:15:40 | 00:23:51 | |
| 00:55:00 | 00:05:19 | 00:10:50 | 00:16:30 | 01:20:00 | 00:07:44 | 00:15:46 | 00:24:00 | |
