{"id":10030,"date":"2025-07-14T15:48:53","date_gmt":"2025-07-14T15:48:53","guid":{"rendered":"https:\/\/tableberg.com\/?post_type=table_pattern&p=10030"},"modified":"2025-07-14T16:04:10","modified_gmt":"2025-07-14T16:04:10","slug":"plan-dentrainement-pour-le-marathon","status":"publish","type":"table_pattern","link":"https:\/\/tableberg.com\/fr\/table-patterns\/marathon-training-plan\/","title":{"rendered":"Plan d'entra\u00eenement pour le marathon"},"content":{"rendered":"
\n\t\t\t
\n\t\t\t\t<\/colgroup>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

Semaine<\/strong><\/p>\n<\/div><\/th>\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Vitesse\/Intervalles<\/strong><\/p>\n<\/div><\/th>\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Collines<\/strong><\/p>\n<\/div><\/th>\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Facile<\/strong><\/p>\n<\/div><\/th>\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long terme\/\u00e9talon<\/strong><\/p>\n<\/div><\/th>\n\n

\n

Focus<\/strong><\/p>\n<\/div><\/th>\n\n

\n

Citation<\/strong><\/p>\n<\/div><\/th>\n<\/tr>

\n

1<\/p>\n<\/div><\/td>\n\n

\n

6x400m @ 5K pace(90s jogging)<\/p>\n<\/div><\/td>\n\n

\n

3K tempo + 2K facile<\/p>\n<\/div><\/td>\n\n

\n

Facile 6K<\/p>\n<\/div><\/td>\n\n

\n

Course longue - 10 km<\/p>\n<\/div><\/td>\n\n

\n

Rythme + r\u00e9cup\u00e9ration<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"Chaque marathon commence par un seul pas assur\u00e9.<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

2<\/p>\n<\/div><\/td>\n\n

\n

5x600m @ 10K pace<\/p>\n<\/div><\/td>\n\n

\n

4K tempo + foul\u00e9es en colline<\/p>\n<\/div><\/td>\n\n

\n

Facile 6K<\/p>\n<\/div><\/td>\n\n

\n

Course longue - 12K<\/p>\n<\/div><\/td>\n\n

\n

Force + contr\u00f4le<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"La constance l'emporte sur l'intensit\u00e9.<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

3<\/p>\n<\/div><\/td>\n\n

\n

4x800m @ 5K pace<\/p>\n<\/div><\/td>\n\n

\n

5K tempo<\/p>\n<\/div><\/td>\n\n

\n

Facile 6K<\/p>\n<\/div><\/td>\n\n

\n

Course longue - 14K<\/p>\n<\/div><\/td>\n\n

\n

Malaise contr\u00f4l\u00e9<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"Entra\u00eenez le cerveau, pas seulement les jambes\".<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

4<\/p>\n<\/div><\/td>\n\n

\n

3x1K @ 10K pace<\/p>\n<\/div><\/td>\n\n

\n

3K tempo + 3x sprints en c\u00f4te<\/p>\n<\/div><\/td>\n\n

\n

5K facile<\/p>\n<\/div><\/td>\n\n

\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    Rep\u00e8re<\/strong>: 10 km contre la montre <\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li>\n\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    Jalon<\/strong>: Pace Finder d\u00e9bloqu\u00e9<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li><\/ul>\n<\/div><\/td>\n\n
\n

<\/p>\n<\/div><\/td>\n\n

\n

<\/p>\n<\/div><\/td>\n<\/tr>

\n

5<\/p>\n<\/div><\/td>\n\n

\n

6x500m @ 5K pace<\/p>\n<\/div><\/td>\n\n

\n

6K tempo<\/p>\n<\/div><\/td>\n\n

\n

Facile 6K<\/p>\n<\/div><\/td>\n\n

\n

Course longue - 16K<\/p>\n<\/div><\/td>\n\n

\n

Alimentation + rythme<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"Les longues courses renforcent la force \u00e0 long terme.<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

6<\/p>\n<\/div><\/td>\n\n

\n

4x1K @ 10K pace<\/p>\n<\/div><\/td>\n\n

\n

5K tempo + strides en colline<\/p>\n<\/div><\/td>\n\n

\n

Facile 6K<\/p>\n<\/div><\/td>\n\n

\n

Course longue - 18K<\/p>\n<\/div><\/td>\n\n

\n

Force \u00e0 mi-course<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"Tenir bon, finir fort\".<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

7<\/p>\n<\/div><\/td>\n\n

\n

3\u00d71.2K @ 10K pace<\/p>\n<\/div><\/td>\n\n

\n

6K tempo<\/p>\n<\/div><\/td>\n\n

\n

Facile 6K<\/p>\n<\/div><\/td>\n\n

\n

Course longue - 20 km<\/p>\n<\/div><\/td>\n\n

\n

Efficacit\u00e9 de la foul\u00e9e<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"La forme alimente la distance.<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

8<\/p>\n<\/div><\/td>\n\n

\n

5x600m @ 5K pace<\/p>\n<\/div><\/td>\n\n

\n

4K tempo<\/p>\n<\/div><\/td>\n\n

\n

5K facile<\/p>\n<\/div><\/td>\n\n

\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    Rep\u00e8re<\/strong>: Semi-marathon (21,1 km)<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li>\n\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    Jalon<\/strong>: H\u00e9ros \u00e0 mi-chemin d\u00e9bloqu\u00e9<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li><\/ul>\n<\/div><\/td>\n\n
\n

<\/p>\n<\/div><\/td>\n\n

\n

<\/p>\n<\/div><\/td>\n<\/tr>

\n

9<\/p>\n<\/div><\/td>\n\n

\n

4x400m foul\u00e9es<\/p>\n<\/div><\/td>\n\n

\n

3K tempo<\/p>\n<\/div><\/td>\n\n

\n

Facile 6K<\/p>\n<\/div><\/td>\n\n

\n

Course longue - 16K<\/p>\n<\/div><\/td>\n\n

\n

R\u00e9cup\u00e9ration active<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"Le repos est aussi un entra\u00eenement.<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

10<\/p>\n<\/div><\/td>\n\n

\n

6x800m @ 10K pace<\/p>\n<\/div><\/td>\n\n

\n

6K tempo<\/p>\n<\/div><\/td>\n\n

\n

Facile 6K<\/p>\n<\/div><\/td>\n\n

\n

Course longue - 24 km<\/p>\n<\/div><\/td>\n\n

\n

Endurance + ravitaillement<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"Alimentez le feu, ne vous \u00e9puisez pas\".<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

11<\/p>\n<\/div><\/td>\n\n

\n

4x1K @ 10K pace<\/p>\n<\/div><\/td>\n\n

\n

5K tempo + sprints en c\u00f4te<\/p>\n<\/div><\/td>\n\n

\n

Facile 6K<\/p>\n<\/div><\/td>\n\n

\n

Course longue - 28K<\/p>\n<\/div><\/td>\n\n

\n

R\u00e9silience mentale<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"Tu es all\u00e9 trop loin pour t'arr\u00eater maintenant.\"<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

12<\/p>\n<\/div><\/td>\n\n

\n

3\u00d71.2K @ 10K pace<\/p>\n<\/div><\/td>\n\n

\n

6K tempo<\/p>\n<\/div><\/td>\n\n

\n

5K facile<\/p>\n<\/div><\/td>\n\n

\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    Rep\u00e8re<\/strong>: 30K contre la montre<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li>\n\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    Jalon<\/strong>: Moteur d'endurance d\u00e9bloqu\u00e9<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li><\/ul>\n<\/div><\/td>\n\n
\n

<\/p>\n<\/div><\/td>\n\n

\n

<\/p>\n<\/div><\/td>\n<\/tr>

\n

13<\/p>\n<\/div><\/td>\n\n

\n

5x600m @ 5K pace<\/p>\n<\/div><\/td>\n\n

\n

4K tempo<\/p>\n<\/div><\/td>\n\n

\n

Facile 6K<\/p>\n<\/div><\/td>\n\n

\n

Longue course - 32K<\/p>\n<\/div><\/td>\n\n

\n

Simulation de marathon<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"C'est votre r\u00e9p\u00e9tition g\u00e9n\u00e9rale.\"<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

14<\/p>\n<\/div><\/td>\n\n

\n

4x400m foul\u00e9es<\/p>\n<\/div><\/td>\n\n

\n

3K tempo<\/p>\n<\/div><\/td>\n\n

\n

5K facile<\/p>\n<\/div><\/td>\n\n

\n

Course longue - 24 km<\/p>\n<\/div><\/td>\n\n

\n

R\u00e9cup\u00e9ration + nettet\u00e9<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"Moins de volume, plus de valeur\".<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

15<\/p>\n<\/div><\/td>\n\n

\n

3x400m strides<\/p>\n<\/div><\/td>\n\n

\n

2K tempo<\/p>\n<\/div><\/td>\n\n

\n

Easy 4K<\/p>\n<\/div><\/td>\n\n

\n

Course longue - 16K<\/p>\n<\/div><\/td>\n\n

\n

L\u00e9ger + rapide<\/em><\/p>\n<\/div><\/td>\n\n

\n

\"Faites confiance au travail.<\/em><\/p>\n<\/div><\/td>\n<\/tr>

\n

16<\/p>\n<\/div><\/td>\n\n

\n

3x200m strides<\/p>\n<\/div><\/td>\n\n

\n

Repos<\/p>\n<\/div><\/td>\n\n

\n

Secousses 3K<\/p>\n<\/div><\/td>\n\n

\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    Rep\u00e8re<\/strong>: Marathon (42.2K)<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li>\n\n
  • \n\t\t\t
    \n\t\t\t\t
    <\/svg><\/div>\n\t\t\t\t\t
    Jalon<\/strong>: Goal Getter d\u00e9bloqu\u00e9<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n
    <\/div>\n\n\t\t\t<\/li><\/ul>\n<\/div><\/td>\n\n
\n

<\/p>\n<\/div><\/td>\n\n

\n

<\/p>\n<\/div><\/td>\n<\/tr><\/tbody><\/table>\n\t\t\t<\/div>\n\t\t<\/div>\n\n\n

<\/p>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":10032,"template":"","meta":{"_eb_attr":"","footnotes":""},"pattern-categories":[137],"pattern-tags":[],"class_list":["post-10030","table_pattern","type-table_pattern","status-publish","has-post-thumbnail","hentry","pattern_category-schedule"],"tbpl_pattern_meta":{"description":"programme clair et structur\u00e9 de 16 semaines con\u00e7u pour guider les coureurs dans la pr\u00e9paration d'un marathon complet.","usage":"Simply copy this pattern and paste it to your WordPress editor.","preview_image":"https:\/\/tableberg.com\/wp-content\/uploads\/2025\/07\/Marathon-Training-Plan--300x121.png","block_content":"\n\n
\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

1<\/p>\n<\/td>\n\n\n\n

\n

6x400m @ 5K pace(90s jog)<\/p>\n<\/td>\n\n\n\n

\n

3K tempo + 2K easy<\/p>\n<\/td>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Long Run \u2013 10K<\/p>\n<\/td>\n\n\n\n

\n

Rhythm + recovery<\/em><\/p>\n<\/td>\n\n\n\n

\n

\u201cEvery marathon begins with a single confident step.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

2<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5x600m @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4K tempo + hill strides<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 12K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Strength + control<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cConsistency beats intensity.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4x800m @ 5K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 14K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Controlled discomfort<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cTrain the brain, not just the legs.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3x1K @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3K tempo + 3x hill sprints<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 5K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n
    \n
    <\/div>\n\n\n\n
    <\/div>\n<\/ul>\n<\/td>\n\n\n\n
\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6x500m @ 5K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 16K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Fueling + pacing<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cLong runs build long-term strength.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4x1K @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5K tempo + hill strides<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 18K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Mid-run strength<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cHold steady, finish strong.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

7<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3x1.2K @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 20K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Stride efficiency<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cForm fuels distance.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

8<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5x600m @ 5K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 5K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n
    \n
    <\/div>\n\n\n\n
    <\/div>\n<\/ul>\n<\/td>\n\n\n\n
\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

9<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4x400m strides<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 16K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Active recovery<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cRest is training too.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

10<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6x800m @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 24K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Endurance + fueling<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cFuel the fire, don\u2019t burn out.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

11<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4x1K @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5K tempo + hill sprints<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 28K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Mental resilience<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cYou\u2019ve come too far to stop now.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

12<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3x1.2K @ 10K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

6K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 5K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n
    \n
    <\/div>\n\n\n\n
    <\/div>\n<\/ul>\n<\/td>\n\n\n\n
\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

13<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

5x600m @ 5K pace<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 6K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 32K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Marathon simulation<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cThis is your dress rehearsal.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

14<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

4x400m strides<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 5K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 24K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Recovery + sharpness<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cLess volume, more value.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

15<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3x400m strides<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

2K tempo<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Easy 4K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Long Run \u2013 16K<\/p>\n<\/td>\n\n\n\n

\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Light + fast<\/em><\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

\u201cTrust the work.\u201d<\/em><\/p>\n<\/td>\n\n\n\n

\n

Week<\/strong><\/p>\n<\/th>\n\n\n\n

\n

16<\/p>\n<\/td>\n\n\n\n

\n

Tuesday<\/strong><\/p>\n\n\n\n

Speed\/Intervals<\/strong><\/p>\n<\/th>\n\n\n\n

\n

3x200m strides<\/p>\n<\/td>\n\n\n\n

\n

Thursday<\/strong><\/p>\n\n\n\n

Tempo\/Hills<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Rest<\/p>\n<\/td>\n\n\n\n

\n

Saturday<\/strong><\/p>\n\n\n\n

Easy<\/strong><\/p>\n<\/th>\n\n\n\n

\n

Shakeout 3K<\/p>\n<\/td>\n\n\n\n

\n

Sunday<\/strong><\/p>\n\n\n\n

Long run\/Benchmark<\/strong><\/p>\n<\/th>\n\n\n\n

\n
    \n
    <\/div>\n\n\n\n
    <\/div>\n<\/ul>\n<\/td>\n\n\n\n
\n

Focus<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n\n\n\n

\n

Quote<\/strong><\/p>\n<\/th>\n\n\n\n

\n

<\/p>\n<\/td>\n<\/table>\n\n\n\n

<\/p>\n"},"tbpl_categories":[{"id":137,"name":"Calendrier","slug":"schedule","color":"#2184f9"}],"tbpl_tags":[],"_links":{"self":[{"href":"https:\/\/tableberg.com\/fr\/wp-json\/wp\/v2\/table-patterns\/10030","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tableberg.com\/fr\/wp-json\/wp\/v2\/table-patterns"}],"about":[{"href":"https:\/\/tableberg.com\/fr\/wp-json\/wp\/v2\/types\/table_pattern"}],"author":[{"embeddable":true,"href":"https:\/\/tableberg.com\/fr\/wp-json\/wp\/v2\/users\/1"}],"version-history":[{"count":2,"href":"https:\/\/tableberg.com\/fr\/wp-json\/wp\/v2\/table-patterns\/10030\/revisions"}],"predecessor-version":[{"id":10033,"href":"https:\/\/tableberg.com\/fr\/wp-json\/wp\/v2\/table-patterns\/10030\/revisions\/10033"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tableberg.com\/fr\/wp-json\/wp\/v2\/media\/10032"}],"wp:attachment":[{"href":"https:\/\/tableberg.com\/fr\/wp-json\/wp\/v2\/media?parent=10030"}],"wp:term":[{"taxonomy":"pattern_category","embeddable":true,"href":"https:\/\/tableberg.com\/fr\/wp-json\/wp\/v2\/pattern-categories?post=10030"},{"taxonomy":"pattern_tag","embeddable":true,"href":"https:\/\/tableberg.com\/fr\/wp-json\/wp\/v2\/pattern-tags?post=10030"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}