[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-hill-sprints":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":21,"facts":194,"blocks":360,"related":379},"running-hill-sprints","running","sprint","beginner","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Sprints en côte : 8 × 10 s, retour en marchant","Sprints en côte : 8 sprints de 10 s à fond sur une pente de 6 à 10 %, redescente en marchant. Puissance et vitesse, avec moins de risque qu'à plat. 40 min.",[15,16],"gps_watch","hill",[18],{"citation":19,"url":20},"Barnes K. R. et al., Int J Sports Physiol Perform 2013;8(6):639-647",null,{"h1":22,"summary":23,"purpose":34,"execution":61,"feel":83,"mistakes":90,"not_for":136,"faq":143,"evidence":185},"Sprints en côte (8 × 10 s)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Les sprints en côte : 8 sprints de 10 secondes à fond sur une pente de 6 à 10 %, avec 2 minutes de redescente en marchant entre chaque. 40 minutes de séance, accessible dès le niveau débutant. De la puissance et de la vitesse, à faible coût.",{"adaptation":35,"for_whom":47,"when":54},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"Sprinter en montée développe ta puissance de poussée : chaque appui doit propulser ton corps vers le haut autant que vers l'avant. La pente limite ta vitesse de pointe et réduit l'impact à chaque foulée, ce qui rend le sprint nettement moins risqué qu'à plat, surtout pour les ischios.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"C'est l'une des façons les plus simples de faire de la vitesse quand on court surtout en endurance. Les études sur les côtes montrent un bénéfice sur l'économie de course, c'est-à-dire le coût énergétique d'une allure donnée. Aucune étude ne porte sur ce format précis de 8 × 10 secondes.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52],{"type":32,"value":53},"Presque tous les coureurs en bonne santé, y compris les débutants : commence alors par 4 sprints. La fatigue générale reste faible, la respiration gérable. À éviter si tu as une douleur au tendon d'Achille ou au mollet : la montée les sollicite beaucoup.",{"type":24,"children":55},[56],{"type":27,"tag":28,"props":57,"children":58},{},[59],{"type":32,"value":60},"Une à deux fois par semaine est un repère courant, en fin de footing ou en début de séance, car la fatigue reste faible. Évite la veille d'une course. Pour progresser, passe de 4 à 8, puis 10 sprints, et allonge-les jusqu'à 15 secondes, en gardant une récup longue.",[62,69,76],{"type":24,"children":63},[64],{"type":27,"tag":28,"props":65,"children":66},{},[67],{"type":32,"value":68},"10 minutes de footing tranquille, à 60–65 % de ta VMA, puis 5 minutes à 66–72 %, en finissant au pied de ta côte. Ajoute quelques lignes droites à plat pour préparer tes jambes à la vitesse.",{"type":24,"children":70},[71],{"type":27,"tag":28,"props":72,"children":73},{},[74],{"type":32,"value":75},"Huit sprints de 10 secondes en montée, sur une pente régulière de 6 à 10 %. Démarre fort et pousse à fond : buste haut, genoux hauts, bras actifs. Sur la pente, ta montre affichera une allure qui varie avec le relief et le GPS : ne la regarde pas, suis l'effort. La plage de 115–140 % de ta VMA n'est qu'une estimation ; à VMA 16 km\u002Fh, tu couvriras à peu près 51 à 62 mètres. Entre les sprints, 2 minutes pour redescendre en marchant, sans courir, pour limiter les chocs.",{"type":24,"children":77},[78],{"type":27,"tag":28,"props":79,"children":80},{},[81],{"type":32,"value":82},"10 minutes de footing très facile, à 55–65 % de ta VMA, de préférence à plat. Si un mollet ou un tendon s'est manifesté pendant la séance, raccourcis le footing et ne recommence pas avant que la gêne ait disparu.",{"type":24,"children":84},[85],{"type":27,"tag":28,"props":86,"children":87},{},[88],{"type":32,"value":89},"Les jambes brûlent sur la fin de chaque sprint, mais la respiration reste gérable : c'est un effort musculaire plus que cardiaque. Tu repars de la base de la côte avec l'impression d'être presque frais. Repère : 9 sur 10 sur l'effort, peu de fatigue générale.",[91,100,109,118],{"title":92,"body":93},"Redescendre en courant",{"type":24,"children":94},[95],{"type":27,"tag":28,"props":96,"children":97},{},[98],{"type":32,"value":99},"La descente en courant multiplie les chocs, surtout sur les quadriceps et les genoux, et raccourcit ta récup. Redescends en marchant : c'est le temps qu'il faut pour que le sprint suivant soit aussi fort.",{"title":101,"body":102},"Choisir une pente trop raide",{"type":24,"children":103},[104],{"type":27,"tag":28,"props":105,"children":106},{},[107],{"type":32,"value":108},"Au-delà de la pente prévue, ta foulée se transforme en montée d'escalier et le sprint perd sa vitesse. Une côte régulière, où tu peux encore courir vite, fait mieux l'affaire.",{"title":110,"body":111},"Regarder ta montre",{"type":24,"children":112},[113],{"type":27,"tag":28,"props":114,"children":115},{},[116],{"type":32,"value":117},"En côte, l'allure affichée dépend de la pente et des aléas du GPS. Sur 10 secondes, elle ne t'apprend rien. Cours à l'effort, et repère éventuellement l'endroit où tu t'arrêtes pour comparer d'un sprint à l'autre.",{"title":119,"body":120},"En faire une séance de côtes longues",{"type":24,"children":121},[122],{"type":27,"tag":28,"props":123,"children":124},{},[125,127,134],{"type":32,"value":126},"Les ",{"type":27,"tag":128,"props":129,"children":131},"a",{"href":130},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fvo2max\u002Frunning-hill-repeats",[132],{"type":32,"value":133},"côtes longues",{"type":32,"value":135}," durent deux minutes et travaillent ta VO₂max. Ici, 10 secondes à fond et une récup complète : c'est de la puissance, pas de l'endurance. Ne raccourcis pas la récup pour en faire plus.",{"prerequisites":137,"avoid_if":139},[138],"Une base de footing régulier.",[140,141,142],"Tu as une douleur au tendon d'Achille ou au mollet.","Une course est prévue le lendemain.","Tu as une blessure récente aux jambes.",[144,153,162,176],{"question":145,"answer":146},"Quelle pente pour des sprints en côte ?",{"type":24,"children":147},[148],{"type":27,"tag":28,"props":149,"children":150},{},[151],{"type":32,"value":152},"Une pente régulière de 6 à 10 %, assez raide pour que tu sentes la poussée, assez douce pour que tu puisses encore courir vite. Trop raide, tu marches presque ; trop douce, c'est un sprint à plat. Une côte de 60 à 80 mètres suffit largement.",{"question":154,"answer":155},"À quelle vitesse faire les sprints en côte ?",{"type":24,"children":156},[157],{"type":27,"tag":28,"props":158,"children":159},{},[160],{"type":32,"value":161},"À fond, sans viser d'allure. La vitesse dépend trop de la pente pour être programmée précisément. À titre indicatif, on estime l'effort à 115–140 % de ta VMA, soit environ 45 à 54 mètres en 10 secondes à VMA 14 km\u002Fh, 51 à 62 à VMA 16, 58 à 70 à VMA 18.",{"question":163,"answer":164},"Sprints en côte ou côtes longues ?",{"type":24,"children":165},[166],{"type":27,"tag":28,"props":167,"children":168},{},[169,170,174],{"type":32,"value":126},{"type":27,"tag":128,"props":171,"children":172},{"href":130},[173],{"type":32,"value":133},{"type":32,"value":175}," durent environ deux minutes et travaillent ta VO₂max : c'est une séance intense, qui fatigue. Les sprints en côte durent 10 secondes, avec une récup complète : ils travaillent ta puissance et ta vitesse, avec peu de fatigue. Les deux se complètent.",{"question":177,"answer":178},"Les sprints en côte sont-ils bons pour les débutants ?",{"type":24,"children":179},[180],{"type":27,"tag":28,"props":181,"children":182},{},[183],{"type":32,"value":184},"Oui, c'est même l'une des séances de vitesse les plus accessibles : la pente limite la vitesse et l'impact, donc le risque de blessure. Commence par 4 sprints, à la fin d'un footing facile, et ajoute-en au fil des semaines.",{"level":186,"text":187},"moderate",{"type":24,"children":188},[189],{"type":27,"tag":28,"props":190,"children":191},{},[192],{"type":32,"value":193},"Pratique répandue, sans auteur établi : des sprints en côte de 8 à 10 secondes à effort maximal, avec une récup complète, sur une pente d'environ 6 à 10 %. Barnes et ses collègues (Int J Sports Physiol Perform 2013;8(6):639-647), 20 coureurs bien entraînés, 6 semaines, cinq programmes d'intervalles en côte d'intensité croissante : le programme le plus intense a le plus amélioré l'économie de course (+2,4 ± 1,4 %) et les mesures neuromusculaires ; tous les programmes ont amélioré le 5 km, de 2,0 % en moyenne. Des plans français proposent par exemple 10 × 10 secondes en côte avec 1 min 30 de récup lente. Le format 8 × 10 secondes, la plage de 115–140 % VMA, qui est une estimation, la récup de 2 minutes, l'échauffement et le retour au calme sont des choix Wattson. Bilan : preuve moyenne sur le principe, aucune étude sur le format 8 × 10 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