{"id":12263,"date":"2025-03-21T10:05:17","date_gmt":"2025-03-21T10:05:17","guid":{"rendered":"https:\/\/bobea.net\/?p=12263"},"modified":"2025-03-21T10:05:18","modified_gmt":"2025-03-21T10:05:18","slug":"preparez-vous-au-marathon-programme-dentrainement-sur-12-semaines","status":"publish","type":"post","link":"https:\/\/bobea.net\/index.php\/2025\/03\/21\/preparez-vous-au-marathon-programme-dentrainement-sur-12-semaines\/","title":{"rendered":"Pr\u00e9parez-vous au marathon \u2014 Programme d\u2019entra\u00eenement sur 12 semaines"},"content":{"rendered":"\n<p>Courir un marathon est un d\u00e9fi exigeant qui n\u00e9ces\u00adsite une pr\u00e9\u00adpa\u00adra\u00adtion minu\u00adtieuse et un engage\u00adment total. Voici un pro\u00adgramme d\u2019en\u00adtra\u00eene\u00adment sur 12 semaines pour vous aider \u00e0 attein\u00addre votre objec\u00adtif et franchir la ligne d\u2019ar\u00adriv\u00e9e en toute con\u00adfi\u00adance.<\/p>\n\n\n\n<p>Semaines 1\u20134 : \u00c9tablir les bases<\/p>\n\n\n\n<p>Durant le pre\u00admier mois, con\u00adcen\u00adtrez-vous sur le ren\u00adforce\u00adment de votre endurance de base2.&nbsp;Com\u00admencez par des cours\u00ades de 5 \u00e0 10 km trois \u00e0 qua\u00adtre fois par semaine, en alter\u00adnant avec des s\u00e9ances de ren\u00adforce\u00adment mus\u00adcu\u00adlaire et de cross-train\u00ading. Int\u00e9\u00adgrez une longue course heb\u00addo\u00admadaire, en aug\u00admen\u00adtant pro\u00adgres\u00adsive\u00adment la dis\u00adtance de 12 \u00e0 16 km.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"650\" src=\"https:\/\/bobea.net\/wp-content\/uploads\/2025\/03\/marthonplan_foodspring-1195x759-1-1024x650.webp\" alt class=\"wp-image-12272\" srcset=\"https:\/\/bobea.net\/wp-content\/uploads\/2025\/03\/marthonplan_foodspring-1195x759-1-1024x650.webp 1024w, https:\/\/bobea.net\/wp-content\/uploads\/2025\/03\/marthonplan_foodspring-1195x759-1-300x191.webp 300w, https:\/\/bobea.net\/wp-content\/uploads\/2025\/03\/marthonplan_foodspring-1195x759-1-768x488.webp 768w, https:\/\/bobea.net\/wp-content\/uploads\/2025\/03\/marthonplan_foodspring-1195x759-1.webp 1195w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"><\/figure>\n\n\n\n<p>Semaines 5\u20138 : Aug\u00admenter l\u2019in\u00adten\u00adsit\u00e9<\/p>\n\n\n\n<p>\u00c0 mi-par\u00adcours, inten\u00adsi\u00adfiez votre entra\u00eenement2.&nbsp;Intro\u00adduisez des s\u00e9ances d\u2019in\u00adter\u00advalles et de tem\u00adpo pour am\u00e9lior\u00ader votre vitesse et votre endurance. Aug\u00admentez la dis\u00adtance de votre longue course heb\u00addo\u00admadaire jusqu\u2019\u00e0 25\u201330 km. N\u2019ou\u00adbliez pas d\u2019in\u00adclure des jours de repos et de r\u00e9cup\u00e9ra\u00adtion active pour pr\u00e9venir les blessures.<\/p>\n\n\n\n<p>Semaines 9\u201311 : Affin\u00ader votre pr\u00e9\u00adpa\u00adra\u00adtion<\/p>\n\n\n\n<p>Dans cette phase cru\u00adciale, peaufinez votre forme2.&nbsp;Main\u00adtenez vos longues cours\u00ades heb\u00addo\u00admadaires entre 30 et 35 km. Con\u00adtin\u00aduez les s\u00e9ances d\u2019in\u00adter\u00advalles et de tem\u00adpo, mais r\u00e9duisez l\u00e9g\u00e8re\u00adment le vol\u00adume glob\u00adal pour \u00e9viter le suren\u00adtra\u00eene\u00adment. Testez votre \u00e9quipement de course et votre strat\u00e9gie nutri\u00adtion\u00adnelle pen\u00addant les longues sor\u00adties.<\/p>\n\n\n\n<p>Semaine 12 : L\u2019af\u00adf\u00fb\u00adtage<\/p>\n\n\n\n<p>La derni\u00e8re semaine est con\u00adsacr\u00e9e \u00e0 l\u2019aff\u00fbtage2.&nbsp;R\u00e9duisez con\u00adsid\u00ad\u00e9rable\u00adment votre vol\u00adume d\u2019en\u00adtra\u00eene\u00adment pour per\u00adme\u00adt\u00adtre \u00e0 votre corps de r\u00e9cup\u00e9r\u00ader pleine\u00adment. Main\u00adtenez quelques cour\u00adtes s\u00e9ances \u00e0 inten\u00adsit\u00e9 mod\u00ad\u00e9r\u00e9e pour rester en forme sans vous fatiguer. Con\u00adcen\u00adtrez-vous sur votre repos, votre hydrata\u00adtion et votre ali\u00admen\u00adta\u00adtion.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"403\" src=\"https:\/\/bobea.net\/wp-content\/uploads\/2025\/03\/hoka_running_shoes-768x403-1.jpg\" alt class=\"wp-image-12273\" style=\"width:840px;height:auto\" srcset=\"https:\/\/bobea.net\/wp-content\/uploads\/2025\/03\/hoka_running_shoes-768x403-1.jpg 768w, https:\/\/bobea.net\/wp-content\/uploads\/2025\/03\/hoka_running_shoes-768x403-1-300x157.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\"><\/figure>\n\n\n\n<p>Con\u00adseils com\u00adpl\u00e9\u00admen\u00adtaires<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nutri\u00adtion<\/strong>&nbsp;: Une ali\u00admen\u00adta\u00adtion \u00e9quili\u00adbr\u00e9e est essen\u00adtielle. Aug\u00admentez pro\u00adgres\u00adsive\u00adment votre apport en glu\u00adcides com\u00adplex\u00ades pour soutenir vos efforts d\u2019en\u00addurance<a href=\"https:\/\/www.plezi.co\/fr\/ecrire-article-seo\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a>.<\/li>\n\n\n\n<li><strong>Hydrata\u00adtion<\/strong>&nbsp;: Buvez r\u00e9guli\u00e8re\u00adment pen\u00addant l\u2019en\u00adtra\u00eene\u00adment et apprenez \u00e0 vous hydrater effi\u00adcace\u00adment pen\u00addant les longues cours\u00ades<a href=\"https:\/\/www.plezi.co\/fr\/ecrire-article-seo\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a>.<\/li>\n\n\n\n<li><strong>R\u00e9cup\u00e9ra\u00adtion<\/strong>&nbsp;: Accordez une impor\u00adtance par\u00adti\u00adc\u00aduli\u00e8re \u00e0 la r\u00e9cup\u00e9ra\u00adtion avec des s\u00e9ances d\u2019\u00e9tire\u00adments, de yoga ou de mas\u00adsage<a href=\"https:\/\/www.plezi.co\/fr\/ecrire-article-seo\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a>.<\/li>\n\n\n\n<li><strong>\u00c9quipement<\/strong>&nbsp;: Investis\u00adsez dans de bonnes chaus\u00adsures de course et testez-les suff\u00adisam\u00adment avant le jour J<a href=\"https:\/\/www.plezi.co\/fr\/ecrire-article-seo\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a>.<\/li>\n\n\n\n<li><strong>Moti\u00adva\u00adtion<\/strong>&nbsp;: Fix\u00adez-vous des objec\u00adtifs inter\u00adm\u00e9\u00addi\u00adaires et r\u00e9com\u00adpensez-vous pour vos pro\u00adgr\u00e8s<a href=\"https:\/\/www.plezi.co\/fr\/ecrire-article-seo\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a>.<\/li>\n<\/ul>\n\n\n\n<p>Ce pro\u00adgramme d\u2019en\u00adtra\u00eene\u00adment sur 12 semaines vous guidera vers votre pre\u00admier marathon. N\u2019ou\u00adbliez pas que chaque coureur est unique, alors \u00e9coutez votre corps et ajustez le pro\u00adgramme si n\u00e9ces\u00adsaire. Avec de la d\u00e9ter\u00admi\u00adna\u00adtion, de la patience et un entra\u00eene\u00adment coh\u00e9rent, vous serez pr\u00eat \u00e0 relever le d\u00e9fi du marathon. Bonne course !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Courir un marathon est un d\u00e9fi exigeant qui n\u00e9ces\u00adsite une pr\u00e9\u00adpa\u00adra\u00adtion minu\u00adtieuse et un engage\u00adment total. Voici un pro\u00adgramme d\u2019en\u00adtra\u00eene\u00adment sur 12 semaines pour vous aider \u00e0 attein\u00addre votre objec\u00adtif\u2026 <\/p>\n","protected":false},"author":1,"featured_media":12269,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[96,49],"tags":[],"class_list":["post-12263","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualites-spotlive","category-spotlive"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pr\u00e9parez-vous au marathon - Programme d&#039;entra\u00eenement sur 12 semaines - Bobea<\/title>\n<meta name=\"description\" content=\"Courir un marathon est un d\u00e9fi exigeant qui n\u00e9cessite une pr\u00e9paration minutieuse et un engagement total. 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