[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-speed-endurance-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":195,"blocks":366,"related":389},"running-speed-endurance-sprints","running","sprint","advanced","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Endurance de vitesse : 2 × 5 × 10 s, récup longue","Endurance de vitesse en course à pied : 2 séries de 5 sprints de 10 s presque à fond, 3 min de marche entre les sprints, 8 min entre les séries. 59 min.",[15,16],"gps_watch","track",[18],{"citation":19,"url":20},"Haugen T., Seiler S., Sandbakk Ø., Tønnessen E., Sports Med Open 2019;5:44",null,{"h1":22,"summary":23,"purpose":34,"execution":70,"feel":92,"mistakes":99,"not_for":136,"faq":143,"evidence":186},"Endurance de vitesse en course à pied (2 × 5 × 10 s)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","L'endurance de vitesse en course à pied : 2 séries de 5 sprints de 10 secondes presque à fond, avec 3 minutes de marche entre les sprints et 8 minutes entre les séries. 59 minutes de séance. Pour tenir ta vitesse plus longtemps quand elle est déjà très haute.",{"adaptation":35,"for_whom":47,"when":63},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"L'endurance de vitesse, c'est la capacité à tenir une vitesse très élevée au-delà des premières secondes, sur 60 à 80 mètres environ. Là où un sprint lancé travaille ta vitesse de pointe, celui-ci te demande de la garder plus longtemps, juste en dessous du maximum.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"C'est utile pour les fins de course, le demi-fond rapide et les sports qui répètent les sprints. Les longues récups gardent la qualité sur les dix sprints : on cherche une foulée rapide et propre jusqu'au bout, pas l'épuisement.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52,54,61],{"type":32,"value":53},"Les coureurs de demi-fond rapides, les sprinteurs et les sportifs de sports collectifs, de niveau avancé, qui font déjà des ",{"type":27,"tag":55,"props":56,"children":58},"a",{"href":57},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fsprint\u002Frunning-flying-sprints",[59],{"type":32,"value":60},"sprints lancés",{"type":32,"value":62},". Une VMA récente sert à caler l'échauffement et à repérer tes distances.",{"type":24,"children":64},[65],{"type":27,"tag":28,"props":66,"children":67},{},[68],{"type":32,"value":69},"Une seule séance de sprint par semaine suffit pour la plupart des coureurs. Fais-la sur des jambes fraîches, après un jour facile ou de repos, jamais la veille d'une course. Pour l'aborder, commence par une seule série de 6 à 8 sprints.",[71,78,85],{"type":24,"children":72},[73],{"type":27,"tag":28,"props":74,"children":75},{},[76],{"type":32,"value":77},"10 minutes de footing tranquille, à 60–65 % de ta VMA, puis 5 minutes à 66–72 %. L'échauffement doit être très soigné : gammes, lignes droites de plus en plus rapides, deux ou trois accélérations franches.",{"type":24,"children":79},[80],{"type":27,"tag":28,"props":81,"children":82},{},[83],{"type":32,"value":84},"Deux séries de cinq sprints de 10 secondes, avec 3 minutes de marche entre les sprints et 8 minutes de marche entre les séries. Cours à environ 90–95 % de ta vitesse maximale : très vite, mais avec une foulée relâchée. À VMA 16 km\u002Fh, tu couvres 58 à 71 mètres : la plage de 130–160 % de ta VMA est indicative, ne la plafonne pas. Arrête la série si ta vitesse baisse nettement ou si ta foulée se défait.",{"type":24,"children":86},[87],{"type":27,"tag":28,"props":88,"children":89},{},[90],{"type":32,"value":91},"10 minutes de footing très facile, à 55–65 % de ta VMA. Note la distance de ton premier et de ton dernier sprint : si elles restent proches, la séance est réussie.",{"type":24,"children":93},[94],{"type":27,"tag":28,"props":95,"children":96},{},[97],{"type":32,"value":98},"Intense, mais pas à bout de souffle. Les jambes travaillent beaucoup, la respiration reste gérable grâce aux longues marches. Sur les derniers sprints, la foulée devient plus lourde : c'est le signal d'arrêt, pas un défi à relever. Repère : 8 sur 10.",[100,109,118,127],{"title":101,"body":102},"Courir à fond absolu",{"type":24,"children":103},[104],{"type":27,"tag":28,"props":105,"children":106},{},[107],{"type":32,"value":108},"La séance se court juste en dessous du maximum. À fond absolu, ta foulée se crispe, le risque de blessure monte, et tu ne tiens pas la vitesse sur 10 secondes. Vise vite et relâché.",{"title":110,"body":111},"Écourter les marches",{"type":24,"children":112},[113],{"type":27,"tag":28,"props":114,"children":115},{},[116],{"type":32,"value":117},"Trois minutes entre les sprints, huit entre les séries : ça paraît beaucoup. Mais la séance travaille la vitesse, pas la fatigue. Avec des récups courtes, tu fais une autre séance, plus lente.",{"title":119,"body":120},"Forcer quand la foulée se défait",{"type":24,"children":121},[122],{"type":27,"tag":28,"props":123,"children":124},{},[125],{"type":32,"value":126},"Un sprint où la foulée se raccourcit et où les épaules montent n'apporte plus rien, et il expose tes ischios. Mieux vaut huit sprints de qualité que dix dont deux ratés.",{"title":128,"body":129},"Bâcler l'échauffement",{"type":24,"children":130},[131],{"type":27,"tag":28,"props":132,"children":133},{},[134],{"type":32,"value":135},"Dix sprints presque à fond demandent des muscles prêts. Sans gammes ni accélérations progressives, le premier sprint arrive sur des jambes froides, et c'est souvent là que tout se joue.",{"prerequisites":137,"avoid_if":140},[138,139],"Quelques séances de sprints lancés ou de lignes droites déjà faites.","Une base de course régulière.",[141,142],"Tu as une gêne ou une blessure récente aux ischios ou aux mollets.","Tu es fatigué, ou une course est prévue le lendemain.",[144,153,168,177],{"question":145,"answer":146},"À quelle vitesse courir l'endurance de vitesse ?",{"type":24,"children":147},[148],{"type":27,"tag":28,"props":149,"children":150},{},[151],{"type":32,"value":152},"À environ 90–95 % de ta vitesse maximale, juste en dessous du sprint à fond. Repère indicatif sur 10 secondes : 130 à 160 % de ta VMA, soit 51 à 62 mètres à VMA 14 km\u002Fh, 58 à 71 mètres à VMA 16, 65 à 80 mètres à VMA 18.",{"question":154,"answer":155},"Endurance de vitesse ou sprints lancés ?",{"type":24,"children":156},[157],{"type":27,"tag":28,"props":158,"children":159},{},[160,162,166],{"type":32,"value":161},"Les ",{"type":27,"tag":55,"props":163,"children":164},{"href":57},[165],{"type":32,"value":60},{"type":32,"value":167}," travaillent ta vitesse de pointe, sur quelques mètres, à fond. L'endurance de vitesse te demande de tenir une vitesse un peu plus basse, mais plus longtemps. Commence par les sprints lancés : l'endurance de vitesse s'appuie sur eux.",{"question":169,"answer":170},"Un coureur de 10 km a-t-il besoin d'endurance de vitesse ?",{"type":24,"children":171},[172],{"type":27,"tag":28,"props":173,"children":174},{},[175],{"type":32,"value":176},"Rarement. Elle sert surtout au demi-fond rapide, aux sprinteurs et aux sports collectifs. Pour un coureur de 10 km, des lignes droites et des sprints lancés suffisent à entretenir la vitesse ; le gros du travail se fait au seuil et à la VMA.",{"question":178,"answer":179},"Pourquoi 8 minutes entre les séries ?",{"type":24,"children":180},[181],{"type":27,"tag":28,"props":182,"children":183},{},[184],{"type":32,"value":185},"Pour que la deuxième série soit aussi rapide que la première. Les prescriptions de référence donnent 8 à 15 minutes entre les séries : 8 minutes en est le bas. Marche, trottine très lentement si tu as froid, mais ne relance pas trop tôt.",{"level":187,"text":188},"limited",{"type":24,"children":189},[190],{"type":27,"tag":28,"props":191,"children":192},{},[193],{"type":32,"value":194},"Haugen, Seiler, Sandbakk et Tønnessen (Sports Med Open 2019;5:44) présentent l'endurance de vitesse comme une méthode d'entraînement du sprint : 60 à 80 mètres à 90–95 % de la vitesse maximale, 2 à 4 minutes de récup entre les répétitions, 8 à 15 minutes entre les séries, et 600 à 2 000 mètres par séance. C'est une revue de synthèse entre science et pratique ; peu d'essais contrôlés portent sur ce format précis. La conversion en 10 secondes, la plage de 130–160 % VMA, le nombre de sprints, l'échauffement et le retour au calme sont des choix Wattson. Bilan : preuve moyenne sur les principes, faible sur le 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