[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-repetition-pace-intervals":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":189,"blocks":355,"related":374},"running-repetition-pace-intervals","running","sprint","intermediate","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Allure R de Daniels : 8 × 400 m, 3 min de marche","L'allure R de Daniels : 8 × 400 m autour de 107 % de ta VMA, 3 min de marche entre chaque. Pour ta vitesse et ton économie de course, pas pour ta VO₂max.",[15,16],"gps_watch","track",[18],{"citation":19,"url":20},"Daniels J., Daniels' Running Formula, Human Kinetics (plusieurs éditions)",null,{"h1":22,"summary":23,"purpose":34,"execution":61,"feel":83,"mistakes":90,"not_for":127,"faq":134,"evidence":180},"Allure R de Daniels : 8 × 400 m",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","L'allure R de Daniels : 8 répétitions d'environ 400 m à 105–109 % de ta VMA, avec 3 minutes de marche entre chaque. 58 minutes de séance. Rapide, contrôlé et peu épuisant : un travail de vitesse et d'économie de course, pas de VO₂max.",{"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},"Jack Daniels range ses allures en cinq familles : E, M, T, I et R. L'allure R, pour « repetition », est la plus rapide : proche de ton allure sur un mile, elle se court en répétitions courtes, jusqu'à 400 m, avec une récup longue. Le but n'est pas de faire monter ta VO₂max, mais ta vitesse et ton économie de course : le coût énergétique d'une allure donnée.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"Courir vite, relâché, sans t'épuiser, apprend à ta foulée à être efficace à haute vitesse. Les allures plus lentes paraissent ensuite plus faciles. C'est un travail de qualité, et la qualité ne survit pas à la fatigue : d'où les 3 minutes de marche.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52],{"type":32,"value":53},"Les coureurs de niveau intermédiaire à avancé qui veulent améliorer leur vitesse ou leur économie, du 1 500 m au semi-marathon. Il te faut une VMA mesurée récemment : toutes les allures en dépendent.",{"type":24,"children":55},[56],{"type":27,"tag":28,"props":57,"children":58},{},[59],{"type":32,"value":60},"Une séance de ce type par semaine au plus, souvent en alternance avec une séance de VMA ou de seuil. Place-la après un jour facile ou de repos, jamais la veille d'une sortie longue, d'une autre séance intense ou d'une course.",[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 %, avec quelques lignes droites pour préparer ta foulée à la vitesse.",{"type":24,"children":70},[71],{"type":27,"tag":28,"props":72,"children":73},{},[74],{"type":32,"value":75},"Huit répétitions de 1 min 30 à 105–109 % de ta VMA, chacune suivie de 3 minutes de marche. À VMA 16 km\u002Fh, tu couvres 420 à 436 mètres, entre 3'34 et 3'26\u002Fkm : à peu près un tour de piste. L'allure est rapide mais contrôlée, la foulée relâchée : épaules basses, mains souples. Le dernier tour doit ressembler au premier. Si tu dois te crisper pour tenir l'allure, tu cours trop vite.",{"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. Si tes huit répétitions étaient régulières et propres, la prochaine fois, ajoute-en deux plutôt que d'accélérer.",{"type":24,"children":84},[85],{"type":27,"tag":28,"props":86,"children":87},{},[88],{"type":32,"value":89},"Rapide et contrôlé. La respiration monte pendant chaque répétition, mais la marche suffit presque à tout effacer. Les jambes restent vives jusqu'au bout. Repère : 7 sur 10, pas plus.",[91,100,109,118],{"title":92,"body":93},"En faire des sprints",{"type":24,"children":94},[95],{"type":27,"tag":28,"props":96,"children":97},{},[98],{"type":32,"value":99},"L'allure R est rapide, pas maximale. Si tu finis tes 400 m crispé, bras serrés, tu travailles autre chose que ta vitesse relâchée. Ralentis un peu et garde une foulée fluide.",{"title":101,"body":102},"Raccourcir la récup",{"type":24,"children":103},[104],{"type":27,"tag":28,"props":105,"children":106},{},[107],{"type":32,"value":108},"Avec une minute au lieu de trois, la séance devient une séance de VMA, plus lente et plus fatigante. La récup longue est ce qui te permet de courir vite, proprement, du premier au dernier tour.",{"title":110,"body":111},"Progresser en accélérant",{"type":24,"children":112},[113],{"type":27,"tag":28,"props":114,"children":115},{},[116],{"type":32,"value":117},"Courir tes 400 m plus vite à chaque séance fausse la logique de Daniels : l'allure R découle de ton niveau, pas de ton envie du jour. Ajoute des répétitions, ou refais un test de VMA pour mettre ton allure à jour.",{"title":119,"body":120},"La confondre avec du fractionné VMA",{"type":24,"children":121},[122],{"type":27,"tag":28,"props":123,"children":124},{},[125],{"type":32,"value":126},"Un 400 m à VMA avec une courte récup travaille ta VO₂max. Ici, la récup est longue et l'allure un peu plus rapide : c'est la foulée qui travaille, pas le cœur.",{"prerequisites":128,"avoid_if":131},[129,130],"Une VMA mesurée récemment : toutes les allures en dépendent.","Quelques séances de fractionné déjà faites.",[132,133],"Tu as une douleur ou une blessure récente.","Une sortie longue, une autre séance intense ou une course est prévue le lendemain.",[135,144,153,162],{"question":136,"answer":137},"Qu'est-ce que l'allure R de Daniels ?",{"type":24,"children":138},[139],{"type":27,"tag":28,"props":140,"children":141},{},[142],{"type":32,"value":143},"C'est la plus rapide des cinq allures de Jack Daniels, proche de ton allure sur un mile, environ 1 600 mètres. Elle se court en répétitions courtes, jusqu'à 400 m, avec une récup longue. Elle sert à travailler ta vitesse et ton économie de course, pas ta VO₂max.",{"question":145,"answer":146},"À quelle allure courir les 400 m ?",{"type":24,"children":147},[148],{"type":27,"tag":28,"props":149,"children":150},{},[151],{"type":32,"value":152},"À 105–109 % de ta VMA : entre 4'05 et 3'56\u002Fkm à VMA 14 km\u002Fh, entre 3'34 et 3'26\u002Fkm à VMA 16, entre 3'10 et 3'03\u002Fkm à VMA 18. Les répétitions sont programmées en 1 min 30, ce qui fait à peu près un tour de piste.",{"question":154,"answer":155},"Pourquoi programmer en temps plutôt qu'en distance ?",{"type":24,"children":156},[157],{"type":27,"tag":28,"props":158,"children":159},{},[160],{"type":32,"value":161},"Pour que la séance marche partout, sur piste comme sur route, sans dépendre de la précision du GPS sur un tour. 1 min 30 correspond à un 400 m pour une VMA moyenne ; à VMA 14 km\u002Fh, tu couvres un peu moins, à VMA 18 un peu plus. Sur piste, tu peux courir le 400 m exact à la même allure.",{"question":163,"answer":164},"Allure R ou fractionné VMA ?",{"type":24,"children":165},[166],{"type":27,"tag":28,"props":167,"children":168},{},[169,171,178],{"type":32,"value":170},"Le fractionné VMA, comme le ",{"type":27,"tag":172,"props":173,"children":175},"a",{"href":174},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fvo2max\u002Frunning-short-intervals-30-30",[176],{"type":32,"value":177},"30\u002F30",{"type":32,"value":179},", travaille ta VO₂max avec des récups courtes. L'allure R est un peu plus rapide, avec des récups longues : elle travaille ta vitesse et ta foulée. Les deux se complètent, souvent en alternance d'une semaine à l'autre.",{"level":181,"text":182},"practice",{"type":24,"children":183},[184],{"type":27,"tag":28,"props":185,"children":186},{},[187],{"type":32,"value":188},"Jack Daniels (Daniels' Running Formula, Human Kinetics, plusieurs éditions, consulté par extraits et reproductions secondaires des tables) définit les allures E, M, T, I et R. Dans ses tables, pour un VDOT de 50, l'allure R vaut environ 107 % de l'allure I, assimilée ici à la VMA. Il décrit des répétitions courtes, jusqu'à 400 m, proches de l'allure du mile ; des praticiens recommandent une récup d'au moins deux fois la durée de l'effort. 1 min 30 correspond à environ 400 m pour une VMA de 15 km\u002Fh. Aucune étude dédiée à ce format n'a été retrouvée. La conversion en temps, la plage de 105–109 %, l'échauffement et le retour au calme sont des choix Wattson. Bilan : pratique d'un entraîneur reconnu, sans étude dédiée.",{"duration_seconds":190,"block_count":191,"load_estimate":192,"time_in_zone":193,"phases":203,"targets":241,"work":331,"profile":332},3480,18,53,[194,197,200],{"zone":195,"seconds":196},1,2460,{"zone":198,"seconds":199},2,300,{"zone":201,"seconds":202},6,720,[204,217,235],{"role":205,"first_block":206,"last_block":195,"duration_seconds":207,"intensity_min":208,"intensity_max":209,"pattern":210},"warmup",0,900,"60","72",[211,215],{"kind":212,"zone":195,"duration_seconds":213,"intensity_min":208,"intensity_max":214,"cadence_min":20,"cadence_max":20},"step",600,"65",{"kind":212,"zone":198,"duration_seconds":199,"intensity_min":216,"intensity_max":209,"cadence_min":20,"cadence_max":20},"66",{"role":218,"first_block":198,"last_block":219,"duration_seconds":220,"intensity_min":221,"intensity_max":222,"pattern":223},"main",16,1980,"25","109",[224],{"kind":225,"count":226,"unit":227,"last_omitted":234},"repeat",8,[228,231],{"kind":212,"zone":201,"duration_seconds":229,"intensity_min":230,"intensity_max":222,"cadence_min":20,"cadence_max":20},90,"105",{"kind":212,"zone":195,"duration_seconds":232,"intensity_min":221,"intensity_max":233,"cadence_min":20,"cadence_max":20},180,"35",true,{"role":236,"first_block":237,"last_block":237,"duration_seconds":213,"intensity_min":238,"intensity_max":214,"pattern":239},"cooldown",17,"55",[240],{"kind":212,"zone":195,"duration_seconds":213,"intensity_min":238,"intensity_max":214,"cadence_min":20,"cadence_max":20},[242,262,281,300,313],{"intensity_min":230,"intensity_max":222,"zone":201,"total_seconds":202,"step_seconds":229,"roles":243,"watts":244,"paces":245},[218],[],[246,252,257],{"vma_kmh":247,"pace_slow_seconds_per_km":248,"pace_fast_seconds_per_km":249,"distance_min_meters":250,"distance_max_meters":251},14,245,236,368,382,{"vma_kmh":219,"pace_slow_seconds_per_km":253,"pace_fast_seconds_per_km":254,"distance_min_meters":255,"distance_max_meters":256},214,206,420,436,{"vma_kmh":191,"pace_slow_seconds_per_km":258,"pace_fast_seconds_per_km":259,"distance_min_meters":260,"distance_max_meters":261},190,183,473,491,{"intensity_min":216,"intensity_max":209,"zone":198,"total_seconds":199,"step_seconds":199,"roles":263,"watts":264,"paces":265},[205],[],[266,271,276],{"vma_kmh":247,"pace_slow_seconds_per_km":267,"pace_fast_seconds_per_km":268,"distance_min_meters":269,"distance_max_meters":270},390,357,770,840,{"vma_kmh":219,"pace_slow_seconds_per_km":272,"pace_fast_seconds_per_km":273,"distance_min_meters":274,"distance_max_meters":275},341,313,880,960,{"vma_kmh":191,"pace_slow_seconds_per_km":277,"pace_fast_seconds_per_km":278,"distance_min_meters":279,"distance_max_meters":280},303,278,990,1080,{"intensity_min":208,"intensity_max":214,"zone":195,"total_seconds":213,"step_seconds":213,"roles":282,"watts":283,"paces":284},[205],[],[285,290,295],{"vma_kmh":247,"pace_slow_seconds_per_km":286,"pace_fast_seconds_per_km":287,"distance_min_meters":288,"distance_max_meters":289},429,396,1400,1517,{"vma_kmh":219,"pace_slow_seconds_per_km":291,"pace_fast_seconds_per_km":292,"distance_min_meters":293,"distance_max_meters":294},375,346,1600,1733,{"vma_kmh":191,"pace_slow_seconds_per_km":296,"pace_fast_seconds_per_km":297,"distance_min_meters":298,"distance_max_meters":299},333,308,1800,1950,{"intensity_min":238,"intensity_max":214,"zone":195,"total_seconds":213,"step_seconds":213,"roles":301,"watts":302,"paces":303},[236],[],[304,307,310],{"vma_kmh":247,"pace_slow_seconds_per_km":305,"pace_fast_seconds_per_km":287,"distance_min_meters":306,"distance_max_meters":289},468,1283,{"vma_kmh":219,"pace_slow_seconds_per_km":308,"pace_fast_seconds_per_km":292,"distance_min_meters":309,"distance_max_meters":294},409,1467,{"vma_kmh":191,"pace_slow_seconds_per_km":311,"pace_fast_seconds_per_km":297,"distance_min_meters":312,"distance_max_meters":299},364,1650,{"intensity_min":221,"intensity_max":233,"zone":195,"total_seconds":314,"step_seconds":232,"roles":315,"watts":316,"paces":317},1260,[218],[],[318,322,326],{"vma_kmh":247,"pace_slow_seconds_per_km":319,"pace_fast_seconds_per_km":320,"distance_min_meters":321,"distance_max_meters":248},1029,735,175,{"vma_kmh":219,"pace_slow_seconds_per_km":207,"pace_fast_seconds_per_km":323,"distance_min_meters":324,"distance_max_meters":325},643,200,280,{"vma_kmh":191,"pace_slow_seconds_per_km":327,"pace_fast_seconds_per_km":328,"distance_min_meters":329,"distance_max_meters":330},800,571,225,315,{"intensity_min":230,"intensity_max":222,"zone":201,"seconds":202},[333,335,337,339,341,342,343,344,345,346,347,348,349,350,351,352,353,354],{"zone":195,"duration_seconds":213,"intensity":334},"62.5",{"zone":198,"duration_seconds":199,"intensity":336},"69",{"zone":201,"duration_seconds":229,"intensity":338},"107",{"zone":195,"duration_seconds":232,"intensity":340},"30",{"zone":201,"duration_seconds":229,"intensity":338},{"zone":195,"duration_seconds":232,"intensity":340},{"zone":201,"duration_seconds":229,"intensity":338},{"zone":195,"duration_seconds":232,"intensit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