{"id":498,"date":"2025-12-03T08:00:00","date_gmt":"2025-12-03T13:00:00","guid":{"rendered":"https:\/\/milespath.run\/?p=498"},"modified":"2026-07-25T10:15:52","modified_gmt":"2026-07-25T14:15:52","slug":"course-de-repos-secret-pour-vitesse-et-durabilite","status":"publish","type":"post","link":"https:\/\/milespath.run\/fr\/2025\/12\/03\/course-de-repos-secret-pour-vitesse-et-durabilite\/","title":{"rendered":"\ud83c\udfc3 La Course de Repos : Votre Secret pour Vitesse et Durabilit\u00e9"},"content":{"rendered":"\n
\"\"<\/span>
\n
\n
\n

Le d\u00e9fi 5 km durant 30 jours cons\u00e9cutifs<\/h1>\n\n\n\n

Relevez le d\u00e9fi de courir 5 km par jour durant 30 jours<\/h2>\n\n\n\n
\n
Le d\u00e9fi<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

La course de repos (ou easy run<\/strong>) est la fondation de tout programme d’entra\u00eenement structur\u00e9. Souvent n\u00e9glig\u00e9e, elle est pourtant essentielle \u00e0 la progression<\/strong>.<\/h2>\n\n\n\n

Qu’est-ce que c’est et Pourquoi la Faire ?<\/strong><\/h3>\n\n\n\n

C’est une course effectu\u00e9e \u00e0 un effort tr\u00e8s faible<\/strong> (vous devez pouvoir parler facilement).<\/p>\n\n\n\n

    \n
  • R\u00e9cup\u00e9ration Active :<\/strong> Elle acc\u00e9l\u00e8re l’\u00e9limination des d\u00e9chets m\u00e9taboliques (acide lactique) accumul\u00e9s lors des s\u00e9ances intenses.<\/li>\n\n\n\n
  • Base A\u00e9robie :<\/strong> Elle renforce votre capacit\u00e9 cardiovasculaire et musculaire de base sans surcharger votre corps.<\/li>\n\n\n\n
  • Pr\u00e9vention des Blessures :<\/strong> Elle r\u00e9duit le stress physique et mental du surentra\u00eenement.<\/li>\n<\/ul>\n\n\n\n

    \ud83d\udccd Quelle Fr\u00e9quence dans votre Plan ?<\/strong><\/h3>\n\n\n\n

    La majorit\u00e9 de vos kilom\u00e8tres devrait \u00eatre \u00ab\u00a0facile\u00a0\u00bb. C’est la fameuse R\u00e8gle des 80\/20<\/strong> :<\/p>\n\n\n\n

      \n
    • 80 % de votre volume total<\/strong> doit \u00eatre en course de repos.<\/li>\n\n\n\n
    • 20 %<\/strong> est r\u00e9serv\u00e9 aux efforts rapides et intenses (intervalles, tempo).<\/li>\n<\/ul>\n\n\n\n

      Int\u00e9gration :<\/strong><\/p>\n\n\n\n

        \n
      • Les courses de repos doivent toujours suivre<\/strong> une s\u00e9ance difficile (fractionn\u00e9 ou longue sortie intense).<\/li>\n\n\n\n
      • Elles servent de pont de r\u00e9cup\u00e9ration<\/strong> entre vos jours d’effort.<\/li>\n<\/ul>\n\n\n\n
        \n\n\n\n

        \u26a0\ufe0f Attention au \u00ab\u00a0Pi\u00e8ge de l’Entre-deux\u00a0\u00bb :<\/strong> Ne courez jamais vos courses de repos trop vite. Si l’effort est mod\u00e9r\u00e9 (la zone grise), vous ne r\u00e9cup\u00e9rez pas et vous ne progressez pas. Ralentissez pour mieux acc\u00e9l\u00e9rer !<\/strong><\/p>\n\n\n\n

        \n\n\n\n

        En bref :<\/strong> Respectez votre course de repos. C’est l’entra\u00eenement que vous faites en douceur qui permet \u00e0 vos efforts intenses de payer.<\/p>\n","protected":false},"excerpt":{"rendered":"

        La course de repos (ou easy run) est la fondation de tout programme d’entra\u00eenement structur\u00e9. Souvent n\u00e9glig\u00e9e, elle est pourtant essentielle \u00e0 la progression. Qu’est-ce que c’est et Pourquoi la Faire ? C’est une course effectu\u00e9e \u00e0 un effort tr\u00e8s faible (vous devez pouvoir parler facilement). \ud83d\udccd Quelle Fr\u00e9quence dans votre Plan ? La majorit\u00e9 […]<\/p>\n","protected":false},"author":117255232,"featured_media":502,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[785520024,110566],"tags":[785520052,785520053,785506681,19475,785520054,785520051,2885,135533,178634,7459276],"class_list":["post-498","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-defi-5x30","category-entrainement","tag-adaptationmetabolique","tag-constanceentrainement","tag-coursedujour","tag-discipline","tag-efficacite","tag-longevitesportive","tag-motivation","tag-objectifs","tag-perseverance","tag-vitalite"],"yoast_head":"\nCourse 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