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 »
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