[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-long-run-marathon-pace-finish":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":198,"blocks":344,"related":350},"running-long-run-marathon-pace-finish","running","tempo","intermediate","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Sortie longue allure marathon : 30 min pour finir","Sortie longue de 1 h 35 dont les 30 dernières minutes à allure marathon, 80–86 % de ta VMA. Pour tenir ton allure de course sur des jambes déjà fatiguées.",[15],"gps_watch",[17,20],{"citation":18,"url":19},"Pfitzinger P., Douglas S., Advanced Marathoning, Human Kinetics (plusieurs éditions)",null,{"citation":21,"url":19},"Daniels J., Daniels' Running Formula, Human Kinetics",{"h1":23,"summary":24,"purpose":35,"execution":62,"feel":91,"mistakes":98,"not_for":135,"faq":143,"evidence":189},"Sortie longue avec 30 min à allure marathon",{"type":25,"children":26},"root",[27],{"type":28,"tag":29,"props":30,"children":31},"element","p",{},[32],{"type":33,"value":34},"text","La sortie longue à allure marathon : 1 h 35 de course, dont 30 minutes à 80–86 % de ta VMA après 55 minutes faciles. Pour apprendre à tenir ton allure de course sur des jambes déjà fatiguées, et tester ce que tu boiras et mangeras le jour J.",{"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},"Le marathon ne se court pas sur des jambes fraîches. Cette séance te fait répéter l'allure de course au moment où la fatigue s'installe : tu apprends à la tenir sans t'emballer, à reconnaître la sensation quand les jambes deviennent lourdes, et à boire et manger dans ces conditions.",{"type":28,"tag":29,"props":44,"children":45},{},[46],{"type":33,"value":47},"C'est une séance de spécificité, pas de vitesse : la difficulté vient de la durée. Des entraîneurs reconnus, comme Pfitzinger et Douglas, intègrent ce type de portion dans les sorties longues ; aucune étude ne l'a comparée à une sortie longue entièrement facile.",{"type":25,"children":49},[50],{"type":28,"tag":29,"props":51,"children":52},{},[53],{"type":33,"value":54},"Les marathoniens et semi-marathoniens déjà à l'aise sur des sorties de 1 h 30 à 2 h. Il te faut une VMA mesurée récemment, ou une allure marathon réaliste. À éviter si tu en es à tes premières sorties longues : la durée seule est déjà un travail.",{"type":25,"children":56},[57],{"type":28,"tag":29,"props":58,"children":59},{},[60],{"type":33,"value":61},"C'est ta sortie longue de la semaine, pas une séance en plus : selon les plans, une semaine sur deux ou chaque semaine pendant la phase spécifique de la prépa marathon. Place-la loin d'une séance intense et garde le lendemain facile.",[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},"40 minutes d'endurance facile, à 66–74 % de ta VMA. À VMA 16 km\u002Fh, ça fait 5'41 à 5'04\u002Fkm : tu dois pouvoir tenir une conversation. Commence à boire et à manger comme prévu le jour de la course. Ne pense pas encore au bloc qui suit.",{"type":25,"children":78},[79],{"type":28,"tag":29,"props":80,"children":81},{},[82],{"type":33,"value":83},"30 minutes à allure marathon, à 80–86 % de ta VMA, sans pause. À VMA 16 km\u002Fh, ça fait 4'41 à 4'22\u002Fkm, soit 6,4 à 6,9 km. Prends l'allure progressivement sur la première minute, puis tiens-la. Si la fatigue te fait perdre ta foulée, arrête le bloc et finis en footing : la séance a déjà fait son travail.",{"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. Mange et bois dans l'heure qui suit, et note comment ton ventre a réagi à ce que tu as pris pendant la sortie.",{"type":25,"children":92},[93],{"type":28,"tag":29,"props":94,"children":95},{},[96],{"type":33,"value":97},"La partie facile est confortable : tu tiens une conversation, 3 à 4 sur 10. Le bloc marathon démarre bien, puis devient exigeant vers la fin : les jambes s'alourdissent, l'allure demande de la concentration. Repère : 5 à 6 sur 10 sur le bloc marathon.",[99,108,117,126],{"title":100,"body":101},"Courir la partie facile trop vite",{"type":25,"children":102},[103],{"type":28,"tag":29,"props":104,"children":105},{},[106],{"type":33,"value":107},"Les 40 minutes d'endurance doivent rester faciles. Les courir trop vite te fait arriver vidé au bloc marathon, et la séance devient une course d'entraînement qui te coûtera plusieurs jours.",{"title":109,"body":110},"Partir trop vite dans le bloc",{"type":25,"children":111},[112],{"type":28,"tag":29,"props":113,"children":114},{},[115],{"type":33,"value":116},"Les premières minutes à allure marathon paraissent faciles, même après 55 minutes de course. Si tu accélères, les dix dernières minutes s'effondrent. Tiens l'allure visée, pas plus.",{"title":118,"body":119},"Ne rien tester",{"type":25,"children":120},[121],{"type":28,"tag":29,"props":122,"children":123},{},[124],{"type":33,"value":125},"C'est la répétition générale : chaussures, tenue, boisson, gels. Si tu cours cette séance sans rien prendre, tu rates la moitié de son intérêt.",{"title":127,"body":128},"En faire une séance de plus",{"type":25,"children":129},[130],{"type":28,"tag":29,"props":131,"children":132},{},[133],{"type":33,"value":134},"Elle remplace ta sortie longue. Ajoutée à une semaine qui en compte déjà une, elle te fatigue au point de gâcher tes séances de qualité.",{"prerequisites":136,"avoid_if":139},[137,138],"Des sorties de 1 h 30 à 2 h déjà familières.","Une VMA mesurée récemment, ou une allure marathon réaliste.",[140,141,142],"Tu prépares tes premières sorties longues.","Tu as une douleur ou une blessure récente.","Une séance intense est prévue le lendemain.",[144,153,171,180],{"question":145,"answer":146},"À quelle allure courir la fin de sortie longue ?",{"type":25,"children":147},[148],{"type":28,"tag":29,"props":149,"children":150},{},[151],{"type":33,"value":152},"À ton allure marathon, ici 80–86 % de ta VMA : 5'21 à 4'59\u002Fkm à VMA 14 km\u002Fh, 4'41 à 4'22\u002Fkm à VMA 16, 4'10 à 3'53\u002Fkm à VMA 18. Si tu es moins endurant, vise le bas de la plage, voire un peu en dessous.",{"question":154,"answer":155},"Sortie longue finie à allure marathon ou blocs à allure marathon ?",{"type":25,"children":156},[157],{"type":28,"tag":29,"props":158,"children":159},{},[160,162,169],{"type":33,"value":161},"Les ",{"type":28,"tag":163,"props":164,"children":166},"a",{"href":165},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftempo\u002Frunning-marathon-pace-blocks",[167],{"type":33,"value":168},"blocs à allure marathon",{"type":33,"value":170}," t'apprennent l'allure sur des jambes fraîches, en la fractionnant. La sortie longue te la fait tenir quand la fatigue est déjà là, comme en course. Les blocs en début de prépa, la sortie longue dans la phase spécifique.",{"question":172,"answer":173},"Faut-il manger pendant cette sortie ?",{"type":25,"children":174},[175],{"type":28,"tag":29,"props":176,"children":177},{},[178],{"type":33,"value":179},"Oui, c'est même l'un de ses buts. Bois et mange comme tu comptes le faire le jour du marathon, aux mêmes moments. Si ton ventre réagit mal, mieux vaut le découvrir à l'entraînement qu'au kilomètre 30.",{"question":181,"answer":182},"Combien de fois dans une prépa marathon ?",{"type":25,"children":183},[184],{"type":28,"tag":29,"props":185,"children":186},{},[187],{"type":33,"value":188},"Selon les plans, une semaine sur deux ou chaque semaine pendant la phase spécifique, en alternance avec des sorties longues entièrement faciles. Commence par un bloc de 20 minutes en début de prépa, puis allonge-le par paliers.",{"level":190,"text":191},"practice",{"type":25,"children":192},[193],{"type":28,"tag":29,"props":194,"children":195},{},[196],{"type":33,"value":197},"Pfitzinger et Douglas (Advanced Marathoning, Human Kinetics, plusieurs éditions) intègrent des segments à allure marathon dans les sorties longues, d'après plusieurs résumés secondaires ; exemple relevé : 18 miles dont 10 à allure marathon. L'allure M vient de Daniels (Daniels' Running Formula) : dans ses tables, pour un VDOT de 50, elle vaut environ 86–87 % de l'allure I, assimilée ici à la VMA ; les coureurs moins rapides ou moins endurants se situent plutôt vers 75–80 %. La partie facile correspond à l'allure E de Daniels. Aucune étude contrôlée comparant ce format à une sortie longue entièrement facile n'a été retrouvée. Les durées, 40 minutes puis 30 minutes, les plages en % de VMA, l'échauffement et le retour au calme sont des choix Wattson. Bilan : pratique d'entraîneurs reconnus, sans étude dédiée.",{"duration_seconds":199,"block_count":200,"load_estimate":201,"time_in_zone":202,"phases":212,"targets":244,"work":333,"profile":334},5700,5,103,[203,206,209],{"zone":204,"seconds":205},1,1200,{"zone":207,"seconds":208},2,2700,{"zone":210,"seconds":211},3,1800,[213,227,233,238],{"role":214,"first_block":215,"last_block":204,"duration_seconds":216,"intensity_min":217,"intensity_max":218,"pattern":219},"warmup",0,900,"60","72",[220,224],{"kind":221,"zone":204,"duration_seconds":222,"intensity_min":217,"intensity_max":223,"cadence_min":19,"cadence_max":19},"step",600,"65",{"kind":221,"zone":207,"duration_seconds":225,"intensity_min":226,"intensity_max":218,"cadence_min":19,"cadence_max":19},300,"66",{"role":228,"first_block":207,"last_block":207,"duration_seconds":229,"intensity_min":226,"intensity_max":230,"pattern":231},"main",2400,"74",[232],{"kind":221,"zone":207,"duration_seconds":229,"intensity_min":226,"intensity_max":230,"cadence_min":19,"cadence_max":19},{"role":228,"first_block":210,"last_block":210,"duration_seconds":211,"intensity_min":234,"intensity_max":235,"pattern":236},"80","86",[237],{"kind":221,"zone":210,"duration_seconds":211,"intensity_min":234,"intensity_max":235,"cadence_min":19,"cadence_max":19},{"role":239,"first_block":240,"last_block":240,"duration_seconds":222,"intensity_min":241,"intensity_max":223,"pattern":242},"cooldown",4,"55",[243],{"kind":221,"zone":204,"duration_seconds":222,"intensity_min":241,"intensity_max":223,"cadence_min":19,"cadence_max":19},[245,267,286,302,320],{"intensity_min":234,"intensity_max":235,"zone":210,"total_seconds":211,"step_seconds":211,"roles":246,"watts":247,"paces":248},[228],[],[249,255,261],{"vma_kmh":250,"pace_slow_seconds_per_km":251,"pace_fast_seconds_per_km":252,"distance_min_meters":253,"distance_max_meters":254},14,321,299,5600,6020,{"vma_kmh":256,"pace_slow_seconds_per_km":257,"pace_fast_seconds_per_km":258,"distance_min_meters":259,"distance_max_meters":260},16,281,262,6400,6880,{"vma_kmh":262,"pace_slow_seconds_per_km":263,"pace_fast_seconds_per_km":264,"distance_min_meters":265,"distance_max_meters":266},18,250,233,7200,7740,{"intensity_min":226,"intensity_max":230,"zone":207,"total_seconds":229,"step_seconds":229,"roles":268,"watts":269,"paces":270},[228],[],[271,276,281],{"vma_kmh":250,"pace_slow_seconds_per_km":272,"pace_fast_seconds_per_km":273,"distance_min_meters":274,"distance_max_meters":275},390,347,6160,6907,{"vma_kmh":256,"pace_slow_seconds_per_km":277,"pace_fast_seconds_per_km":278,"distance_min_meters":279,"distance_max_meters":280},341,304,7040,7893,{"vma_kmh":262,"pace_slow_seconds_per_km":282,"pace_fast_seconds_per_km":283,"distance_min_meters":284,"distance_max_meters":285},303,270,7920,8880,{"intensity_min":226,"intensity_max":218,"zone":207,"total_seconds":225,"step_seconds":225,"roles":287,"watts":288,"paces":289},[214],[],[290,294,298],{"vma_kmh":250,"pace_slow_seconds_per_km":272,"pace_fast_seconds_per_km":291,"distance_min_meters":292,"distance_max_meters":293},357,770,840,{"vma_kmh":256,"pace_slow_seconds_per_km":277,"pace_fast_seconds_per_km":295,"distance_min_meters":296,"distance_max_meters":297},313,880,960,{"vma_kmh":262,"pace_slow_seconds_per_km":282,"pace_fast_seconds_per_km":299,"distance_min_meters":300,"distance_max_meters":301},278,990,1080,{"intensity_min":217,"intensity_max":223,"zone":204,"total_seconds":222,"step_seconds":222,"roles":303,"watts":304,"paces":305},[214],[],[306,311,316],{"vma_kmh":250,"pace_slow_seconds_per_km":307,"pace_fast_seconds_per_km":308,"distance_min_meters":309,"distance_max_meters":310},429,396,1400,1517,{"vma_kmh":256,"pace_slow_seconds_per_km":312,"pace_fast_seconds_per_km":313,"distance_min_meters":314,"distance_max_meters":315},375,346,1600,1733,{"vma_kmh":262,"pace_slow_seconds_per_km":317,"pace_fast_seconds_per_km":318,"distance_min_meters":211,"distance_max_meters":319},333,308,1950,{"intensity_min":241,"intensity_max":223,"zone":204,"total_seconds":222,"step_seconds":222,"roles":321,"watts":322,"paces":323},[239],[],[324,327,330],{"vma_kmh":250,"pace_slow_seconds_per_km":325,"pace_fast_seconds_per_km":308,"distance_min_meters":326,"distance_max_meters":310},468,1283,{"vma_kmh":256,"pace_slow_seconds_per_km":328,"pace_fast_seconds_per_km":313,"distance_min_meters":329,"distance_max_meters":315},409,1467,{"vma_kmh":262,"pace_slow_seconds_per_km":331,"pace_fast_seconds_per_km":318,"distance_min_meters":332,"distance_max_meters":319},364,1650,{"intensity_min":234,"intensity_max":235,"zone":210,"seconds":211},[335,337,339,341,343],{"zone":204,"duration_seconds":222,"intensity":336},"62.5",{"zone":207,"duration_seconds":225,"intensity":338},"69",{"zone":207,"duration_seconds":229,"intensity":340},"70",{"zone":210,"duration_seconds":211,"intensity":342},"83",{"zone":204,"duration_seconds":222,"intensity":217},[345,346,347,348,349],{"zone":204,"duration_seconds":222,"intensity_min":217,"intensity_max":223},{"zone":207,"duration_seconds":225,"intensity_min":226,"in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