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Les sprints en côte et les lignes droites, peu fatigants, peuvent se glisser en fin de footing une ou deux fois de plus. Ce sont des repères d'entraînement courants, pas des règles issues d'études.",{"question":228,"answer":229},"Un coureur de fond a-t-il besoin de travailler sa vitesse ?",{"type":28,"children":230},[231],{"type":31,"tag":32,"props":232,"children":233},{},[234],{"type":36,"value":235},"Un peu. Ta vitesse maximale fixe un plafond : plus il est haut, plus ton allure de course paraît facile en comparaison. Pas besoin de séances épuisantes : des sprints en côte ou des sprints lancés, courts et bien récupérés, suffisent souvent à l'entretenir.",{"question":237,"answer":238},"Comment éviter de se blesser en faisant de la vitesse ?",{"type":28,"children":239},[240],{"type":31,"tag":32,"props":241,"children":242},{},[243],{"type":36,"value":244},"Trois garde-fous : un échauffement plus long que d'habitude, avec gammes et lignes droites ; une surface plane, sèche et sûre ; et l'arrêt immédiat à la moindre gêne à l'arrière de la cuisse. Commence par les sprints en côte, où la pente limite la vitesse et l'impact.",{"question":246,"answer":247},"Vitesse ou VMA : quelle différence ?",{"type":28,"children":248},[249],{"type":31,"tag":32,"props":250,"children":251},{},[252],{"type":36,"value":253},"La VMA, c'est la vitesse à laquelle tu atteins ta consommation maximale d'oxygène, tenable quelques minutes. La vitesse maximale, c'est la plus haute vitesse que tes jambes peuvent produire, sur quelques secondes. Les séances de cette page se courent bien au-dessus de ta VMA ; celles de la page VMA, autour.",[255,294,355,384,411,436,461,490],{"slug":256,"sport":4,"category":5,"level":257,"intensity_unit":258,"name":259,"card_summary":260,"duration_seconds":261,"profile":262,"work":291},"running-tabata","advanced","pace","Tabata en course à pied (8 × 20 s \u002F 10 s)","Huit efforts de 20 secondes à fond, 10 secondes de marche : quatre minutes très dures. 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