{"id":21663,"date":"2022-05-17T18:36:11","date_gmt":"2022-05-17T17:36:11","guid":{"rendered":"https:\/\/functionalhometraining.com\/?p=21663"},"modified":"2025-01-09T11:33:27","modified_gmt":"2025-01-09T10:33:27","slug":"entrainements-de-course-a-pied","status":"publish","type":"post","link":"https:\/\/functionalhometraining.com\/fr\/entrainements-de-course-a-pied\/","title":{"rendered":"Entra\u00eenements de course \u00e0 pied"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"21663\" class=\"elementor elementor-21663 elementor-16564\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-2b5bbfb elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b5bbfb\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;,&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-eda8af2\" data-id=\"eda8af2\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9943ccb elementor-widget elementor-widget-heading\" data-id=\"9943ccb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Entra\u00eenements de course \u00e0 pied<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6355218 elementor-widget elementor-widget-text-editor\" data-id=\"6355218\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"bb-theme-elementor-wrap bb-elementor-custom-color bb-elementor-custom-size bb-elementor-custom-line-height\">\t\t\t\t<p>Tu trouves que courir est assez ennuyeux ? Alors, nous avons une solution. Tu peux rendre tes entra\u00eenements de course beaucoup plus agr\u00e9ables en introduisant une certaine variante. Voici quelques variantes que tu peux essayer. Ils ont m\u00eame tous des noms \ud83d\ude42<\/p><h3><strong>1600\/200<\/strong><\/h3><ul><li>4 tours contre la montre :<ul><li>400m de course<\/li><li>50 squats<\/li><\/ul><\/li><\/ul><h3><strong>DEATH BY 10M<\/strong><\/h3><ul><li>Place 2 objets (par exemple deux c\u00f4nes) au sol \u00e0 10 m de distance. Fais des allers-retours d&rsquo;un objet \u00e0 l&rsquo;autre.<ul><li>Au cours de la premi\u00e8re minute de ton entra\u00eenement, tu cours d&rsquo;un c\u00f4ne \u00e0 l&rsquo;autre.<\/li><li>Pendant le temps restant, tu peux te reposer.<\/li><li>\u00c0 la minute 2, tu fais deux allers-retours.<\/li><li>Tu te reposes le reste de cette minute.<\/li><li>\u00c0 la minute 3, tu fais trois allers-retours.<\/li><li>Chaque minute, tu rajoutes un tour.<\/li><\/ul><\/li><li>Et ainsi tu continues jusqu&rsquo;\u00e0 ce que tu ne peux plus compl\u00e9ter le tour en une minute.<\/li><\/ul><h3><strong>MINUTE HELL<\/strong><\/h3><ul><li>\u00c9chelle vers le bas et vers le haut. Trouve une piste plate dans ta r\u00e9gion o\u00f9 tu peux courir tranquillement \u00e0 un rythme soutenu.<\/li><li>Compl\u00e8te la prochaine comme suite:<ul><li>1 minute de course \u2013 repos pendant 50 secondes<\/li><li>1 minute de course \u2013 repos pendant 40 secondes<\/li><li>1 minute de course \u2013 repos pendant 30 secondes<\/li><li>1 minute de course \u2013 repos pendant 20 secondes<\/li><li>1 minute de course \u2013 repos pendant 10 secondes<\/li><\/ul><\/li><li>Maintenant tu fais la m\u00eame chose mais en sens inverse.<\/li><\/ul><h3><strong>HILL REPEATS<\/strong><\/h3><ul><li>Trouve un sentier pr\u00e8s de chez toi o\u00f9 tu peux courir en mont\u00e9e. Une l\u00e9g\u00e8re pente suffit.<\/li><li>Cours 6 tours de :<ul><li>1 minute de sprint en mont\u00e9e<\/li><li>3 minutes pour redescendre tranquillement<\/li><\/ul><\/li><\/ul><h3><strong>INTERVALS<\/strong><\/h3><ul><li>6 tours de:<ul><li>100m sprint<\/li><li>2 minutes de repos<\/li><\/ul><\/li><li>Suivi de 3 tours de :<ul><li>200m sprint<\/li><li>3 minutes de repos<\/li><\/ul><\/li><\/ul><h3><strong>INTERVALS 200M<\/strong><\/h3><ul><li>AMRAP de 20 minutes:<ul><li>200m de course<\/li><li>30 secondes de repos<\/li><\/ul><\/li><li>AMRAP = As Many Rounds As Possible (Autant de tours que possible dans le temps imparti)<\/li><\/ul><h3><strong>INTERVALS 400M<\/strong><\/h3><ul><li>4 tours contre le temps de:<ul><li>400m de course<\/li><li>2 minutes de repos<\/li><\/ul><\/li><\/ul><h3><strong>INTERVALS 800M<\/strong><\/h3><ul><li>4 tours contre le temps de:<ul><li>800m de course<\/li><li>Repose-toi aussi longtemps que tu en as besoin<\/li><\/ul><\/li><\/ul><p><strong>RUN 5000M<\/strong><\/p><ul><li>Aussi vite que possible:\u00a05000m de course<\/li><\/ul><p><strong>RUN 5K+<\/strong><\/p><ul><li>Trouve un parcours de 5000m pr\u00e8s de chez toi.<\/li><li style=\"list-style-type: none;\"><ul><li>Cours pendant 2 minutes<\/li><li>Fais 20 pompes<\/li><li>Suivi de 20 squats<\/li><\/ul><\/li><li>R\u00e9p\u00e8te cette op\u00e9ration jusqu&rsquo;\u00e0 ce que tu as termin\u00e9 les 5000 m.<\/li><\/ul><h3><strong>SURFER ON ACID<\/strong><\/h3><ul><li>3 tours de:<ul><li>400m de course<\/li><li>21 burpees<\/li><\/ul><\/li><\/ul><h3><strong>TABATA SPRINTS<\/strong><\/h3><ul><li>8 tours de:<\/li><li style=\"list-style-type: none;\"><ul><li>Sprint de 20 secondes<\/li><li>Repos pendant 10 secondes<\/li><\/ul><\/li><\/ul><h3><strong>TOSH<\/strong><\/h3><ul><li>3 tours contre le temps<ul><li>Sprint 200m<\/li><li>Repos (temps de repos = temps de sprint\/10)<\/li><li>Sprint 400m<\/li><li>Repos (temps de repos = temps de sprint\/10)<\/li><li>Sprint 600m<\/li><li>Repos (temps de repos = temps de sprint\/10)<\/li><\/ul><\/li><\/ul><h3><strong>TRACK JUMPER<\/strong><\/h3><ul><li>3 tours de:<ul><li>400m de course<\/li><li>21 Bleacher Jumps<\/li><\/ul><\/li><\/ul><h3><strong>YASSO 800<\/strong><\/h3><ul><li>10 tours de:<ul><li>Sprint de 800m<\/li><li>Jogging de 800m<\/li><\/ul><\/li><\/ul>\t\t\t\t<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-8b25a77 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8b25a77\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-fcc98a2\" data-id=\"fcc98a2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fd3d811 elementor-widget elementor-widget-text-editor\" data-id=\"fd3d811\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"bb-theme-elementor-wrap bb-elementor-custom-color bb-elementor-custom-size bb-elementor-custom-line-height\">\t\t\t\t<p>\u00ab\u00a0Profite de tes entra\u00eenements de course. C&rsquo;est s\u00fbr que c&rsquo;est plus amusant avec tant de vari\u00e9t\u00e9.\u00a0\u00bb<\/p>\t\t\t\t<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-f5a8f1e\" data-id=\"f5a8f1e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c610a59 elementor-widget elementor-widget-image\" data-id=\"c610a59\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"348\" height=\"348\" src=\"https:\/\/functionalhometraining.com\/wp-content\/uploads\/2020\/08\/Werner-Destrijcker.jpg\" class=\"attachment-full size-full wp-image-4629\" alt=\"Werner Destrijcker\" srcset=\"https:\/\/functionalhometraining.com\/wp-content\/uploads\/2020\/08\/Werner-Destrijcker.jpg 348w, https:\/\/functionalhometraining.com\/wp-content\/uploads\/2020\/08\/Werner-Destrijcker-100x100.jpg 100w, https:\/\/functionalhometraining.com\/wp-content\/uploads\/2020\/08\/Werner-Destrijcker-150x150@2x.jpg 300w, https:\/\/functionalhometraining.com\/wp-content\/uploads\/2020\/08\/Werner-Destrijcker-150x150.jpg 150w\" sizes=\"(max-width: 348px) 100vw, 348px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2591142 elementor-widget elementor-widget-text-editor\" data-id=\"2591142\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"bb-theme-elementor-wrap bb-elementor-custom-color bb-elementor-custom-size bb-elementor-custom-line-height\">\t\t\t\t<p>Werner Destrijcker<\/p>\t\t\t\t<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d746f46 elementor-widget elementor-widget-text-editor\" data-id=\"d746f46\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"bb-theme-elementor-wrap bb-elementor-custom-color bb-elementor-custom-size bb-elementor-custom-line-height\">\t\t\t\t<p>Fondateur et coach<\/p>\t\t\t\t<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-2d6f9ed elementor-section-content-middle elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2d6f9ed\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1828074\" data-id=\"1828074\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b1c6830 elementor-widget elementor-widget-heading\" data-id=\"b1c6830\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">ESSAIE NOTRE PROGRAMME GRATUITEMENT<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2d564d0 elementor-widget elementor-widget-heading\" data-id=\"2d564d0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Commence aujourd'hui<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-d387449\" data-id=\"d387449\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-177d35d elementor-align-center elementor-tablet-align-right elementor-mobile-align-justify elementor-widget elementor-widget-button\" data-id=\"177d35d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-lg\" href=\"https:\/\/functionalhometraining.com\/fr\/semaine-dessai-gratuite\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Semaine d'essai gratuite<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-55aebf2 elementor-widget elementor-widget-heading\" data-id=\"55aebf2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Pas de carte de cr\u00e9dit n\u00e9cessaire<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Entra\u00eenements de course \u00e0 pied Tu trouves que courir est assez ennuyeux ? Alors, nous avons une solution. Tu peux rendre tes entra\u00eenements de course&hellip;<\/p>\n","protected":false},"author":2,"featured_media":16571,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_eb_attr":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"cybocfi_hide_featured_image":"","footnotes":"","_members_access_role":[],"_members_access_error":""},"categories":[1980],"tags":[1977],"class_list":["post-21663","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-fr","tag-fitness-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Entra\u00eenements de course \u00e0 pied - Functional Home Training<\/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:\/\/functionalhometraining.com\/fr\/entrainements-de-course-a-pied\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entra\u00eenements de course \u00e0 pied - Functional Home Training\" \/>\n<meta property=\"og:description\" content=\"Entra\u00eenements de course \u00e0 pied Tu trouves que courir est assez ennuyeux ? Alors, nous avons une solution. Tu peux rendre tes entra\u00eenements de course&hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/functionalhometraining.com\/fr\/entrainements-de-course-a-pied\/\" \/>\n<meta property=\"og:site_name\" content=\"Functional Home Training\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-17T17:36:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-09T10:33:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/functionalhometraining.com\/wp-content\/uploads\/2022\/03\/Loop-workouts.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Werner Destrijcker\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Werner Destrijcker\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/functionalhometraining.com\\\/fr\\\/entrainements-de-course-a-pied\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/functionalhometraining.com\\\/fr\\\/entrainements-de-course-a-pied\\\/\"},\"author\":{\"name\":\"Werner Destrijcker\",\"@id\":\"https:\\\/\\\/functionalhometraining.com\\\/fr\\\/#\\\/schema\\\/person\\\/e18bb3a827c96e774db2d6dd4c931f45\"},\"headline\":\"Entra\u00eenements de course \u00e0 pied\",\"datePublished\":\"2022-05-17T17:36:11+00:00\",\"dateModified\":\"2025-01-09T10:33:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/functionalhometraining.com\\\/fr\\\/entrainements-de-course-a-pied\\\/\"},\"wordCount\":495,\"publisher\":{\"@id\":\"https:\\\/\\\/functionalhometraining.com\\\/fr\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/functionalhometraining.com\\\/fr\\\/entrainements-de-course-a-pied\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/functionalhometraining.com\\\/wp-content\\\/uploads\\\/2022\\\/03\\\/Loop-workouts.jpg\",\"keywords\":[\"Fitness\"],\"articleSection\":[\"Blog\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/functionalhometraining.com\\\/fr\\\/entrainements-de-course-a-pied\\\/\",\"url\":\"https:\\\/\\\/functionalhometraining.com\\\/fr\\\/entrainements-de-course-a-pied\\\/\",\"name\":\"Entra\u00eenements de course \u00e0 pied - 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