{"id":6335,"date":"2024-04-23T08:17:37","date_gmt":"2024-04-23T08:17:37","guid":{"rendered":"https:\/\/www.lifepronutrition.com\/blog\/general\/entrainement-fractionne-comment-augmenter-la-vitesse-et-lendurance\/"},"modified":"2026-09-16T05:39:29","modified_gmt":"2026-09-16T05:39:29","slug":"entrainement-fractionne-comment-augmenter-la-vitesse-et-lendurance","status":"publish","type":"post","link":"https:\/\/www.lifepronutrition.com\/blog\/fr\/entrainement\/entrainement-fractionne-comment-augmenter-la-vitesse-et-lendurance\/","title":{"rendered":"Entra\u00eenement fractionn\u00e9. Comment augmenter la vitesse et l\u2019endurance"},"content":{"rendered":"<p>Dans le domaine du <strong>running<\/strong>, on trouve diff\u00e9rentes techniques d\u2019entra\u00eenement con\u00e7ues pour am\u00e9liorer les performances et atteindre ses objectifs personnels. L\u2019une des plus efficaces et utilis\u00e9es par les coureurs pour am\u00e9liorer leur vitesse et leurs performances est <strong>l\u2019entra\u00eenement par intervalles ou l\u2019entra\u00eenement fractionn\u00e9.<\/strong><\/p>\n<p>Dans cet article, nous vous expliquons en quoi consiste l\u2019entra\u00eenement fractionn\u00e9, ainsi que ses avantages et les diff\u00e9rentes strat\u00e9gies cl\u00e9s pour que vous puissiez l\u2019int\u00e9grer efficacement \u00e0 votre routine d\u2019entra\u00eenement.<\/p>\n<h2>Que sont les s\u00e9ries en running&nbsp;?<\/h2>\n<p>En running, le terme \u00ab&nbsp;<strong>s\u00e9ries<\/strong>&nbsp;\u00bb fait r\u00e9f\u00e9rence \u00e0 une m\u00e9thode d\u2019entra\u00eenement structur\u00e9e qui consiste \u00e0 courir des r\u00e9p\u00e9titions sur des distances sp\u00e9cifiques (200 m\u00e8tres, 400 m\u00e8tres) \u00e0 une vitesse sup\u00e9rieure \u00e0 votre allure normale, suivies de p\u00e9riodes de repos ou de r\u00e9cup\u00e9ration. Il s\u2019agit donc d\u2019intervalles durant lesquels nous modifions la vitesse, l\u2019intensit\u00e9 et\/ou l\u2019allure.<\/p>\n<p>L\u2019entra\u00eenement fractionn\u00e9 est un outil utile pour les coureurs de tous niveaux, qu\u2019ils soient d\u00e9butants ou athl\u00e8tes exp\u00e9riment\u00e9s, et peut \u00eatre adapt\u00e9 pour r\u00e9pondre aux besoins sp\u00e9cifiques de chaque coureur et \u00eatre int\u00e9gr\u00e9 \u00e0 leurs entra\u00eenements.<\/p>\n<h2>Quels sont les bienfaits de l\u2019entra\u00eenement fractionn\u00e9&nbsp;?<\/h2>\n<p>1. Il contribue \u00e0 am\u00e9liorer la capacit\u00e9 <strong>a\u00e9robie et ana\u00e9robie&nbsp;:<\/strong><\/p>\n<p>En alternant des moments d\u2019effort intense avec des p\u00e9riodes de r\u00e9cup\u00e9ration, l\u2019entra\u00eenement fractionn\u00e9 contribue \u00e0 am\u00e9liorer nos capacit\u00e9s aussi bien a\u00e9robies qu\u2019ana\u00e9robies. Ainsi, au fil du temps, nous am\u00e9liorons la capacit\u00e9 de l\u2019organisme \u00e0 transporter et \u00e0 utiliser l\u2019oxyg\u00e8ne, ainsi que sa capacit\u00e9 \u00e0 tol\u00e9rer l\u2019acide lactique produit pendant l\u2019effort.<\/p>\n<p>2. Il contribue \u00e0 augmenter la<strong> puissance et la vitesse&nbsp;:<\/strong><\/p>\n<p>Courir des r\u00e9p\u00e9titions \u00e0 une vitesse sup\u00e9rieure \u00e0 votre allure normale contribue au d\u00e9veloppement de la force et de la vitesse musculaires. Cette pratique se traduit, au fil du temps, par une augmentation de la vitesse sur toutes les distances, qu\u2019il s\u2019agisse de sprints courts ou de courses de longue distance.<\/p>\n<p>3. Il contribue \u00e0 am\u00e9liorer l\u2019endurance<strong> mentale&nbsp;: <\/strong><\/p>\n<p>L\u2019entra\u00eenement fractionn\u00e9 met votre endurance mentale \u00e0 l\u2019\u00e9preuve en vous poussant hors de votre zone de confort. Il ne faut pas oublier que l\u2019esprit joue un r\u00f4le crucial pour atteindre n\u2019importe quel objectif ou obtenir les performances souhait\u00e9es. L\u2019entra\u00eenement fractionn\u00e9 met votre endurance mentale \u00e0 l\u2019\u00e9preuve en vous faisant sortir de votre zone de confort et en vous obligeant \u00e0 maintenir une allure rapide, m\u00eame lorsque la fatigue commence \u00e0 se faire sentir.<\/p>\n<figure id=\"attachment_2918\" aria-describedby=\"caption-attachment-2918\" style=\"width: 1230px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2918 size-full\" src=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/04\/1-3.jpg\" alt=\"Life Pro Running\" width=\"1240\" height=\"550\" srcset=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/04\/1-3.jpg 1240w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/04\/1-3-300x133.jpg 300w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/04\/1-3-1024x454.jpg 1024w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/04\/1-3-768x341.jpg 768w\" sizes=\"auto, (max-width: 1240px) 100vw, 1240px\" \/><figcaption id=\"caption-attachment-2918\" class=\"wp-caption-text\">running<\/figcaption><\/figure>\n<p>En r\u00e9sum\u00e9, les s\u00e9ries sont un moyen efficace d\u2019augmenter la vitesse, l\u2019endurance et la capacit\u00e9 a\u00e9robies. En courant \u00e0 une intensit\u00e9 \u00e9lev\u00e9e sur de courts intervalles, votre corps s\u2019adapte et devient plus efficace dans l\u2019utilisation de l\u2019oxyg\u00e8ne, ce qui se traduit par une am\u00e9lioration des performances.<\/p>\n<h2>Quels types de s\u00e9ries existe-t-il&nbsp;?<\/h2>\n<p>Il existe diff\u00e9rents types de s\u00e9ries que nous pouvons pratiquer dans le cadre de cette modalit\u00e9 d\u2019entra\u00eenement&nbsp;:<\/p>\n<p><strong>S\u00e9ries courtes&nbsp;:<\/strong><\/p>\n<ul>\n<li>La distance est<strong> inf\u00e9rieure \u00e0 500 m\u00e8tres.<\/strong><\/li>\n<li>Elles impliquent de courir \u00e0 une vitesse tr\u00e8s \u00e9lev\u00e9e, g\u00e9n\u00e9ralement plus rapide que l\u2019allure vis\u00e9e en course.<\/li>\n<li>Elles sont excellentes pour am\u00e9liorer la vitesse et la force musculaire.<\/li>\n<\/ul>\n<p><strong>S\u00e9ries moyennes&nbsp;:<\/strong><\/p>\n<ul>\n<li>La distance peut varier de 500 \u00e0 1500 m\u00e8tres.<\/li>\n<li>Il s\u2019agit d\u2019une mani\u00e8re de r\u00e9aliser des s\u00e9ries en recherchant un \u00e9quilibre entre les s\u00e9ries courtes de vitesse et les s\u00e9ries longues d\u2019endurance.<\/li>\n<li>Ces r\u00e9p\u00e9titions sont effectu\u00e9es \u00e0 une allure soutenue,\u00a0 sup\u00e9rieure \u00e0 celle de la comp\u00e9tition. Elles contribuent \u00e0 d\u00e9velopper \u00e0 la fois la vitesse et l\u2019endurance.<\/li>\n<\/ul>\n<p><strong>S\u00e9ries longues&nbsp;:<\/strong><\/p>\n<ul>\n<li>La distance est sup\u00e9rieure \u00e0 1500 m\u00e8tres.<\/li>\n<li>Ces s\u00e9ries sont r\u00e9alis\u00e9es \u00e0 une<strong> allure soutenue mais constante.<\/strong> L\u2019allure est plus proche de l\u2019allure de course souhait\u00e9e.<\/li>\n<li>Elles sont id\u00e9ales pour am\u00e9liorer l\u2019endurance, l\u2019endurance musculaire et la capacit\u00e9 a\u00e9robie.<\/li>\n<\/ul>\n<p><strong>S\u00e9ries Fartlek&nbsp;:<\/strong><\/p>\n<ul>\n<li>Ce type de s\u00e9ries repose sur des changements d\u2019allure, qui consistent \u00e0 alterner entre une course \u00e0 allure intense et un jogging l\u00e9ger.<\/li>\n<li>Leur objectif est d\u2019accro\u00eetre l\u2019endurance musculaire et d\u2019am\u00e9liorer la capacit\u00e9 \u00e0 r\u00e9agir aux changements d\u2019allure pendant la course.<\/li>\n<\/ul>\n<p>Exemple&nbsp;: courir 200 m\u00e8tres \u00e0 une allure d\u2019\u00e9chauffement, c\u2019est-\u00e0-dire doucement. Ensuite, nous courrons 300 m\u00e8tres \u00e0 une vitesse plus \u00e9lev\u00e9e. Ce cycle sera r\u00e9p\u00e9t\u00e9 5 fois.<\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;6335&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Valora el articulo&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 votos)&quot;,&quot;size&quot;:&quot;22&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 17.6px;\">\n            <span class=\"kksr-muted\">Valora el articulo<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dans le domaine du running, on trouve diff\u00e9rentes techniques d\u2019entra\u00eenement con\u00e7ues pour am\u00e9liorer les performances et atteindre ses objectifs personnels. L\u2019une des plus efficaces et utilis\u00e9es par les coureurs pour am\u00e9liorer leur vitesse et leurs &#8230; <a title=\"Entra\u00eenement fractionn\u00e9. Comment augmenter la vitesse et l\u2019endurance\" class=\"read-more\" href=\"https:\/\/www.lifepronutrition.com\/blog\/fr\/entrainement\/entrainement-fractionne-comment-augmenter-la-vitesse-et-lendurance\/\" aria-label=\"M\u00e1s en Entra\u00eenement fractionn\u00e9. Comment augmenter la vitesse et l\u2019endurance\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":3,"featured_media":2919,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[649,526],"tags":[],"ppma_author":[689],"class_list":["post-6335","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-endurance-fr","category-entrainement","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33","no-featured-image-padding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Entra\u00eenement fractionn\u00e9. Running, vitesse et endurance - Blog Life Pro Nutrition<\/title>\n<meta name=\"description\" content=\"Entra\u00eenement fractionn\u00e9. 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