[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-easy-run-strides":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":16,"content":22,"facts":187,"blocks":369,"related":385},"running-easy-run-strides","running","endurance","beginner","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Footing et lignes droites : 6 × 20 s pour finir","Footing et lignes droites : 20 min de footing facile, puis 6 accélérations de 20 s rapides et relâchées, récupérées en marchant. 52 min au total.",[15],"gps_watch",[17,20],{"citation":18,"url":19},"Daniels J., Daniels' Running Formula, 4e éd., Human Kinetics (d'après un résumé secondaire)",null,{"citation":21,"url":19},"RunnersConnect, conseils sur les lignes droites (strides)",{"h1":23,"summary":24,"purpose":35,"execution":62,"feel":91,"mistakes":98,"not_for":135,"faq":141,"evidence":178},"Footing et 6 lignes droites",{"type":25,"children":26},"root",[27],{"type":28,"tag":29,"props":30,"children":31},"element","p",{},[32],{"type":33,"value":34},"text","Le footing avec lignes droites : 35 minutes de footing facile, puis 6 accélérations de 20 secondes à 100–108 % de ta VMA, récupérées en marchant. 52 minutes, accessible dès le niveau débutant. De la vivacité et de la foulée, à très faible coût.",{"adaptation":36,"for_whom":48,"when":55},{"type":25,"children":37},[38,43],{"type":28,"tag":29,"props":39,"children":40},{},[41],{"type":33,"value":42},"Les lignes droites travaillent la coordination, la foulée et la vivacité, sans fatigue. Courir vite et relâché pendant 20 secondes rappelle à tes jambes comment fonctionner à haute vitesse, ce qu'un footing seul ne fait jamais.",{"type":28,"tag":29,"props":44,"children":45},{},[46],{"type":33,"value":47},"Ce n'est pas une séance de vitesse à part entière : c'est un complément au footing. Elle prépare tes jambes aux séances plus rapides et entretient ta vitesse pendant les périodes où tu cours surtout en endurance. Aucune étude ne porte sur les lignes droites ; c'est une pratique d'entraîneurs très répandue.",{"type":25,"children":49},[50],{"type":28,"tag":29,"props":51,"children":52},{},[53],{"type":33,"value":54},"Tous les coureurs réguliers, débutants compris dès quelques semaines de footing. Utile la veille d'une séance rapide ou d'une course, ou pour entretenir la vitesse pendant une période d'endurance. Une VMA récente sert à caler tes allures, mais les lignes droites peuvent se courir au ressenti.",{"type":25,"children":56},[57],{"type":28,"tag":29,"props":58,"children":59},{},[60],{"type":33,"value":61},"Une à trois fois par semaine, à la place d'un footing simple. Elle se place facilement la veille d'une séance de qualité ou d'une course. Pour progresser, passe de 4 à 8 lignes droites, ou fais-les en côte douce.",[63,70,77,84],{"type":25,"children":64},[65],{"type":28,"tag":29,"props":66,"children":67},{},[68],{"type":33,"value":69},"10 minutes de footing tranquille, à 60–65 % de ta VMA, puis 5 minutes à 66–72 %.",{"type":25,"children":71},[72],{"type":28,"tag":29,"props":73,"children":74},{},[75],{"type":33,"value":76},"20 minutes de footing facile, à 65–72 % de ta VMA. À VMA 16 km\u002Fh, ça fait 5'46 à 5'13\u002Fkm : tu dois pouvoir tenir une conversation. Finis le footing sur une portion plate et dégagée, où tu pourras faire tes lignes droites.",{"type":25,"children":78},[79],{"type":28,"tag":29,"props":80,"children":81},{},[82],{"type":33,"value":83},"Six lignes droites de 20 secondes à 100–108 % de ta VMA, chacune suivie d'une minute de marche. À VMA 16 km\u002Fh, tu couvres 89 à 96 mètres, entre 3'45 et 3'28\u002Fkm. Monte en vitesse sur les 5 premières secondes, tiens une allure rapide mais détendue, puis ralentis sans t'arrêter net. Reste relâché : épaules, mâchoire, mains.",{"type":25,"children":85},[86],{"type":28,"tag":29,"props":87,"children":88},{},[89],{"type":33,"value":90},"10 minutes de footing très facile, à 55–65 % de ta VMA. Tu dois finir frais, avec des jambes plus vives qu'au départ.",{"type":25,"children":92},[93],{"type":28,"tag":29,"props":94,"children":95},{},[96],{"type":33,"value":97},"Footing : tu tiens une conversation, 3 à 4 sur 10. Lignes droites : rapide et fluide, jamais à bout de souffle, 6 à 7 sur 10. La sensation recherchée est la légèreté, pas l'effort.",[99,108,117,126],{"title":100,"body":101},"En faire des sprints",{"type":25,"children":102},[103],{"type":28,"tag":29,"props":104,"children":105},{},[106],{"type":33,"value":107},"Une ligne droite est rapide, pas maximale. Si tu finis crispé, les dents serrées, tu cours trop vite : la séance perd son intérêt technique et devient plus risquée pour tes ischios.",{"title":109,"body":110},"Courir la récup",{"type":25,"children":111},[112],{"type":28,"tag":29,"props":113,"children":114},{},[115],{"type":33,"value":116},"La minute entre deux lignes droites se marche. Trottiner fatigue les jambes et te fait arriver moins frais sur la suivante. Le but est que chaque ligne droite soit aussi fluide que la première.",{"title":118,"body":119},"Les faire à froid",{"type":25,"children":120},[121],{"type":28,"tag":29,"props":122,"children":123},{},[124],{"type":33,"value":125},"Les lignes droites arrivent après 35 minutes de course, pas au début. Sur des muscles froids, même une accélération relâchée peut tirer sur l'arrière de la cuisse.",{"title":127,"body":128},"Choisir un terrain inadapté",{"type":25,"children":129},[130],{"type":28,"tag":29,"props":131,"children":132},{},[133],{"type":33,"value":134},"Une descente, un virage serré ou un sol glissant faussent la foulée. Cherche une portion plate, droite et dégagée d'une centaine de mètres.",{"prerequisites":136,"avoid_if":138},[137],"Quelques semaines de footing régulier.",[139,140],"Tu as une gêne à l'arrière de la cuisse ou au mollet.","Tu reprends tout juste après une blessure : garde le footing seul quelques semaines.",[142,151,160,169],{"question":143,"answer":144},"Qu'est-ce qu'une ligne droite en course à pied ?",{"type":25,"children":145},[146],{"type":28,"tag":29,"props":147,"children":148},{},[149],{"type":33,"value":150},"Une accélération courte, d'une vingtaine de secondes, rapide mais relâchée, souvent courue en fin de footing. Elle travaille la foulée et la vivacité sans fatiguer. Les Anglo-Saxons parlent de « strides ». Ce n'est pas un sprint : tu ne vas jamais à ta vitesse maximale.",{"question":152,"answer":153},"À quelle vitesse courir les lignes droites ?",{"type":25,"children":154},[155],{"type":28,"tag":29,"props":156,"children":157},{},[158],{"type":33,"value":159},"Ici, à 100–108 % de ta VMA, proche de ton allure sur un mile : 78 à 84 mètres en 20 secondes à VMA 14 km\u002Fh, 89 à 96 mètres à VMA 16, 100 à 108 mètres à VMA 18. Au ressenti, c'est rapide et fluide, jamais à bout de souffle.",{"question":161,"answer":162},"Peut-on faire des lignes droites la veille d'une course ?",{"type":25,"children":163},[164],{"type":28,"tag":29,"props":165,"children":166},{},[167],{"type":33,"value":168},"Oui, c'est même un usage courant : quelques lignes droites après un footing court réveillent les jambes sans les fatiguer. Garde-en quatre ou cinq, et ne cherche pas à aller plus vite que d'habitude.",{"question":170,"answer":171},"Combien de lignes droites faire ?",{"type":25,"children":172},[173],{"type":28,"tag":29,"props":174,"children":175},{},[176],{"type":33,"value":177},"Entre 4 et 8 selon ton niveau. Six est un bon point de départ pour un coureur régulier. Ce qui compte, c'est que la dernière soit aussi fluide que la première : si elle se dégrade, arrête-toi là.",{"level":179,"text":180},"practice",{"type":25,"children":181},[182],{"type":28,"tag":29,"props":183,"children":184},{},[185],{"type":33,"value":186},"Pratique d'entraîneurs, sans auteur ni date établis. Les sources de pratique décrivent des accélérations de 15 à 30 secondes à 85–95 % d'effort, avec 45 à 90 secondes de récup. Daniels' Running Formula (4e édition) mentionnerait des accélérations de 15 à 20 secondes avec 45 à 60 secondes de repos, d'après un résumé secondaire ; des entraîneurs, RunnersConnect notamment, donnent 4 à 8 répétitions de 20 à 30 secondes. Aucune étude dédiée aux lignes droites n'a été retrouvée. La conversion en % de VMA, à partir des tables de Daniels, le volume, 20 minutes puis 6 lignes droites, l'échauffement et le retour au calme sont des choix Wattson. Bilan : pratique courante, confiance moyenne sur la sécurité, faible sur les effets chiffrés.",{"duration_seconds":188,"block_count":189,"load_estimate":190,"time_in_zone":191,"phases":200,"targets":243,"work":347,"profile":348},3120,15,45,[192,195,197],{"zone":193,"seconds":194},1,1500,{"zone":196,"seconds":194},2,{"zone":198,"seconds":199},6,120,[201,215,220,237],{"role":202,"first_block":203,"last_block":193,"duration_seconds":204,"intensity_min":205,"intensity_max":206,"pattern":207},"warmup",0,900,"60","72",[208,212],{"kind":209,"zone":193,"duration_seconds":210,"intensity_min":205,"intensity_max":211,"cadence_min":19,"cadence_max":19},"step",600,"65",{"kind":209,"zone":196,"duration_seconds":213,"intensity_min":214,"intensity_max":206,"cadence_min":19,"cadence_max":19},300,"66",{"role":216,"first_block":196,"last_block":196,"duration_seconds":217,"intensity_min":211,"intensity_max":206,"pattern":218},"main",1200,[219],{"kind":209,"zone":196,"duration_seconds":217,"intensity_min":211,"intensity_max":206,"cadence_min":19,"cadence_max":19},{"role":216,"first_block":221,"last_block":222,"duration_seconds":223,"intensity_min":224,"intensity_max":225,"pattern":226},3,13,420,"25","108",[227],{"kind":228,"count":198,"unit":229,"last_omitted":236},"repeat",[230,233],{"kind":209,"zone":198,"duration_seconds":231,"intensity_min":232,"intensity_max":225,"cadence_min":19,"cadence_max":19},20,"100",{"kind":209,"zone":193,"duration_seconds":234,"intensity_min":224,"intensity_max":235,"cadence_min":19,"cadence_max":19},60,"35",true,{"role":238,"first_block":239,"last_block":239,"duration_seconds":210,"intensity_min":240,"intensity_max":211,"pattern":241},"cooldown",14,"55",[242],{"kind":209,"zone":193,"duration_seconds":210,"intensity_min":240,"intensity_max":211,"cadence_min":19,"cadence_max":19},[244,265,284,300,316,329],{"intensity_min":232,"intensity_max":225,"zone":198,"total_seconds":199,"step_seconds":231,"roles":245,"watts":246,"paces":247},[216],[],[248,253,259],{"vma_kmh":239,"pace_slow_seconds_per_km":249,"pace_fast_seconds_per_km":250,"distance_min_meters":251,"distance_max_meters":252},257,238,78,84,{"vma_kmh":254,"pace_slow_seconds_per_km":255,"pace_fast_seconds_per_km":256,"distance_min_meters":257,"distance_max_meters":258},16,225,208,89,96,{"vma_kmh":260,"pace_slow_seconds_per_km":261,"pace_fast_seconds_per_km":262,"distance_min_meters":263,"distance_max_meters":264},18,200,185,100,108,{"intensity_min":214,"intensity_max":206,"zone":196,"total_seconds":213,"step_seconds":213,"roles":266,"watts":267,"paces":268},[202],[],[269,274,279],{"vma_kmh":239,"pace_slow_seconds_per_km":270,"pace_fast_seconds_per_km":271,"distance_min_meters":272,"distance_max_meters":273},390,357,770,840,{"vma_kmh":254,"pace_slow_seconds_per_km":275,"pace_fast_seconds_per_km":276,"distance_min_meters":277,"distance_max_meters":278},341,313,880,960,{"vma_kmh":260,"pace_slow_seconds_per_km":280,"pace_fast_seconds_per_km":281,"distance_min_meters":282,"distance_max_meters":283},303,278,990,1080,{"intensity_min":211,"intensity_max":206,"zone":196,"total_seconds":217,"step_seconds":217,"roles":285,"watts":286,"paces":287},[216],[],[288,292,296],{"vma_kmh":239,"pace_slow_seconds_per_km":289,"pace_fast_seconds_per_km":271,"distance_min_meters":290,"distance_max_meters":291},396,3033,3360,{"vma_kmh":254,"pace_slow_seconds_per_km":293,"pace_fast_seconds_per_km":276,"distance_min_meters":294,"distance_max_meters":295},346,3467,3840,{"vma_kmh":260,"pace_slow_seconds_per_km":297,"pace_fast_seconds_per_km":281,"distance_min_meters":298,"distance_max_meters":299},308,3900,4320,{"intensity_min":205,"intensity_max":211,"zone":193,"total_seconds":210,"step_seconds":210,"roles":301,"watts":302,"paces":303},[202],[],[304,308,312],{"vma_kmh":239,"pace_slow_seconds_per_km":305,"pace_fast_seconds_per_km":289,"distance_min_meters":306,"distance_max_meters":307},429,1400,1517,{"vma_kmh":254,"pace_slow_seconds_per_km":309,"pace_fast_seconds_per_km":293,"distance_min_meters":310,"distance_max_meters":311},375,1600,1733,{"vma_kmh":260,"pace_slow_seconds_per_km":313,"pace_fast_seconds_per_km":297,"distance_min_meters":314,"distance_max_meters":315},333,1800,1950,{"intensity_min":240,"intensity_max":211,"zone":193,"total_seconds":210,"step_seconds":210,"roles":317,"watts":318,"paces":319},[238],[],[320,323,326],{"vma_kmh":239,"pace_slow_seconds_per_km":321,"pace_fast_seconds_per_km":289,"distance_min_meters":322,"distance_max_meters":307},468,1283,{"vma_kmh":254,"pace_slow_seconds_per_km":324,"pace_fast_seconds_per_km":293,"distance_min_meters":325,"distance_max_meters":311},409,1467,{"vma_kmh":260,"pace_slow_seconds_per_km":327,"pace_fast_seconds_per_km":297,"distance_min_meters":328,"distance_max_meters":315},364,1650,{"intensity_min":224,"intensity_max":235,"zone":193,"total_seconds":213,"step_seconds":234,"roles":330,"watts":331,"paces":332},[216],[],[333,338,342],{"vma_kmh":239,"pace_slow_seconds_per_km":334,"pace_fast_seconds_per_km":335,"distance_min_meters":336,"distance_max_meters":337},1029,735,58,82,{"vma_kmh":254,"pace_slow_se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