[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-marathon-pace-blocks":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":352,"related":361},"running-marathon-pace-blocks","running","tempo","intermediate","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Séance allure marathon : 3 × 15 min, 3 min de trot","Séance allure marathon : 3 blocs de 15 min à 80–86 % de ta VMA, 3 min de trot entre chaque. Allures pour une VMA de 14 à 18 km\u002Fh. 1 h 16 au total.",[15],"gps_watch",[17,20],{"citation":18,"url":19},"Daniels J., Daniels' Running Formula, Human Kinetics",null,{"citation":21,"url":19},"Pfitzinger P., Douglas S., Advanced Marathoning, Human Kinetics",{"h1":23,"summary":24,"purpose":35,"execution":62,"feel":84,"mistakes":91,"not_for":128,"faq":135,"evidence":189},"Blocs à allure marathon (3 × 15 min)",{"type":25,"children":26},"root",[27],{"type":28,"tag":29,"props":30,"children":31},"element","p",{},[32],{"type":33,"value":34},"text","La séance allure marathon : 3 blocs de 15 minutes à 80–86 % de ta VMA, avec 3 minutes de trot facile entre chaque. 45 minutes à allure de course en 1 h 16. Pour caler ton rythme et apprendre à reconnaître l'allure marathon à la sensation.",{"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},"L'allure marathon est plus lente que ton seuil, mais il faut la tenir trois ou quatre heures. Cette séance t'y habitue sans la fatigue d'un long bloc continu : tu gardes une foulée de qualité plus longtemps, et tu apprends à reconnaître l'allure sans regarder ta montre.",{"type":28,"tag":29,"props":44,"children":45},{},[46],{"type":33,"value":47},"C'est une séance de spécificité. Elle ne fait pas monter ta VMA ni ton seuil ; elle t'apprend à courir ton marathon. Les 3 minutes de trot servent à couper l'effort sans le casser.",{"type":25,"children":49},[50],{"type":28,"tag":29,"props":51,"children":52},{},[53],{"type":33,"value":54},"Les coureurs qui préparent un marathon ou un long semi, après quelques semaines d'entraînement régulier. Il te faut une VMA mesurée récemment, ou une allure marathon réaliste issue d'une course récente. Pas adapté aux débutants complets.",{"type":25,"children":56},[57],{"type":28,"tag":29,"props":58,"children":59},{},[60],{"type":33,"value":61},"Une séance de ce type par semaine suffit, en préparation marathon, loin d'une séance de VMA. Place-la après un jour facile ou de repos, jamais la veille d'une sortie longue ou d'une autre séance intense. Pour progresser, allonge les blocs au fil de la prépa, en gardant la même allure.",[63,70,77],{"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 %. Pas besoin d'accélérations : l'allure marathon se prend sans à-coup.",{"type":25,"children":71},[72],{"type":28,"tag":29,"props":73,"children":74},{},[75],{"type":33,"value":76},"Trois blocs de 15 minutes à 80–86 % de ta VMA, avec 3 minutes de trot à 58–65 % entre les blocs. À VMA 16 km\u002Fh, ça fait 4'41 à 4'22\u002Fkm, soit 3,2 à 3,4 km par bloc, et un trot entre 6'28 et 5'46\u002Fkm. Prends l'allure dès les premières minutes du bloc, puis ne bouge plus. Si ton allure marathon visée est plus lente que la plage, suis ton allure visée : c'est elle qui compte.",{"type":25,"children":78},[79],{"type":28,"tag":29,"props":80,"children":81},{},[82],{"type":33,"value":83},"10 minutes de footing très facile, à 55–65 % de ta VMA. Compare tes trois blocs : s'ils sont réguliers, l'allure est la bonne ; si le troisième a ralenti, ton allure visée est sans doute trop rapide.",{"type":25,"children":85},[86],{"type":28,"tag":29,"props":87,"children":88},{},[89],{"type":33,"value":90},"Soutenu, respiration régulière : tu peux encore dire quelques mots. Le premier bloc paraît presque facile, et c'est le piège. Le troisième doit rester contrôlé : s'il est nettement plus lent que le premier, tu es parti trop vite. Repère : 5 à 6 sur 10.",[92,101,110,119],{"title":93,"body":94},"Courir plus vite parce que tu te sens bien",{"type":25,"children":95},[96],{"type":28,"tag":29,"props":97,"children":98},{},[99],{"type":33,"value":100},"Le premier bloc paraît toujours facile. L'accélérer revient à t'entraîner à une allure que tu ne tiendras pas le jour du marathon. La séance vise une allure précise, pas une sensation de force.",{"title":102,"body":103},"Prendre ta VMA pour seule référence",{"type":25,"children":104},[105],{"type":28,"tag":29,"props":106,"children":107},{},[108],{"type":33,"value":109},"L'allure marathon dépend autant de ton endurance que de ta VMA. Si tu es moins endurant, elle tombe dans le bas de la plage, voire en dessous. Un semi récent est souvent un meilleur repère.",{"title":111,"body":112},"Marcher pendant la récup",{"type":25,"children":113},[114],{"type":28,"tag":29,"props":115,"children":116},{},[117],{"type":33,"value":118},"Les 3 minutes se trottinent. Marcher casse le rythme, et repartir sur le bloc suivant devient plus dur. Garde un trot léger, assez lent pour souffler.",{"title":120,"body":121},"La placer près d'une séance de VMA",{"type":25,"children":122},[123],{"type":28,"tag":29,"props":124,"children":125},{},[126],{"type":33,"value":127},"45 minutes à allure de course, ça fatigue. À côté d'une séance de VMA dans la même semaine, laisse au moins deux jours entre les deux.",{"prerequisites":129,"avoid_if":132},[130,131],"Une VMA mesurée récemment, ou une allure marathon réaliste.","Quelques semaines d'entraînement régulier.",[133,134],"Tu as une douleur ou une blessure récente.","Une sortie longue ou une autre séance intense est prévue le lendemain.",[136,145,163,172],{"question":137,"answer":138},"Comment calculer son allure marathon ?",{"type":25,"children":139},[140],{"type":28,"tag":29,"props":141,"children":142},{},[143],{"type":33,"value":144},"Ici, à partir de ta VMA : 80–86 % de ta VMA, soit 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. Un temps récent sur semi-marathon donne souvent une estimation plus juste.",{"question":146,"answer":147},"Blocs à allure marathon ou sortie longue avec fin à allure marathon ?",{"type":25,"children":148},[149],{"type":28,"tag":29,"props":150,"children":151},{},[152,154,161],{"type":33,"value":153},"Les blocs t'apprennent l'allure sur des jambes fraîches, en la fractionnant. La ",{"type":28,"tag":155,"props":156,"children":158},"a",{"href":157},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftempo\u002Frunning-long-run-marathon-pace-finish",[159],{"type":33,"value":160},"sortie longue finie à allure marathon",{"type":33,"value":162}," te la fait tenir sur des jambes déjà fatiguées. Les deux se complètent : les blocs en début de prépa, la sortie longue dans la phase spécifique.",{"question":164,"answer":165},"Combien de temps à allure marathon à l'entraînement ?",{"type":25,"children":166},[167],{"type":28,"tag":29,"props":168,"children":169},{},[170],{"type":33,"value":171},"Ça dépend de la phase. En début de prépa, 30 à 40 minutes en blocs suffisent ; à l'approche du marathon, certains plans montent à une heure ou plus dans une même séance. Allonge les blocs progressivement, en gardant la même allure.",{"question":173,"answer":174},"Peut-on faire cette séance pour un semi-marathon ?",{"type":25,"children":175},[176],{"type":28,"tag":29,"props":177,"children":178},{},[179,181,187],{"type":33,"value":180},"Oui, mais l'allure semi est plus rapide, voisine du seuil. Pour un semi, une version courante est 3 blocs de 8 à 10 minutes, avec 2 minutes de trot. Les ",{"type":28,"tag":155,"props":182,"children":184},{"href":183},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fthreshold\u002Frunning-cruise-intervals",[185],{"type":33,"value":186},"cruise intervals",{"type":33,"value":188}," en sont proches.",{"level":190,"text":191},"practice",{"type":25,"children":192},[193],{"type":28,"tag":29,"props":194,"children":195},{},[196],{"type":33,"value":197},"L'allure marathon (M) est définie par Jack 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. Pfitzinger et Douglas (Advanced Marathoning) décrivent des portions à allure marathon dans les sorties longues, d'après des résumés secondaires. Des plans de pratique proposent par exemple 4 × 10 minutes à allure marathon avec 2 minutes de récup. Pour la variante semi-marathon, l'allure retenue est 86–91 % de la VMA. Aucun protocole publié sous le format 3 × 15 minutes n'a été retrouvé : ce format, la plage de 80–86 %, la récup trottée, l'échauffement et le retour au calme sont des choix Wattson. Bilan : pratique d'entraîneurs ; les sources définissent l'allure, pas le découpage.",{"duration_seconds":199,"block_count":200,"load_estimate":201,"time_in_zone":202,"phases":212,"targets":247,"work":338,"profile":339},4560,8,89,[203,206,209],{"zone":204,"seconds":205},1,1560,{"zone":207,"seconds":208},2,300,{"zone":210,"seconds":211},3,2700,[213,226,241],{"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":208,"intensity_min":225,"intensity_max":218,"cadence_min":19,"cadence_max":19},"66",{"role":227,"first_block":207,"last_block":228,"duration_seconds":229,"intensity_min":230,"intensity_max":231,"pattern":232},"main",6,3060,"58","86",[233],{"kind":234,"count":210,"unit":235,"last_omitted":240},"repeat",[236,238],{"kind":221,"zone":210,"duration_seconds":216,"intensity_min":237,"intensity_max":231,"cadence_min":19,"cadence_max":19},"80",{"kind":221,"zone":204,"duration_seconds":239,"intensity_min":230,"intensity_max":223,"cadence_min":19,"cadence_max":19},180,true,{"role":242,"first_block":243,"last_block":243,"duration_seconds":222,"intensity_min":244,"intensity_max":223,"pattern":245},"cooldown",7,"55",[246],{"kind":221,"zone":204,"duration_seconds":222,"intensity_min":244,"intensity_max":223,"cadence_min":19,"cadence_max":19},[248,270,289,308,325],{"intensity_min":237,"intensity_max":231,"zone":210,"total_seconds":211,"step_seconds":216,"roles":249,"watts":250,"paces":251},[227],[],[252,258,264],{"vma_kmh":253,"pace_slow_seconds_per_km":254,"pace_fast_seconds_per_km":255,"distance_min_meters":256,"distance_max_meters":257},14,321,299,2800,3010,{"vma_kmh":259,"pace_slow_seconds_per_km":260,"pace_fast_seconds_per_km":261,"distance_min_meters":262,"distance_max_meters":263},16,281,262,3200,3440,{"vma_kmh":265,"pace_slow_seconds_per_km":266,"pace_fast_seconds_per_km":267,"distance_min_meters":268,"distance_max_meters":269},18,250,233,3600,3870,{"intensity_min":225,"intensity_max":218,"zone":207,"total_seconds":208,"step_seconds":208,"roles":271,"watts":272,"paces":273},[214],[],[274,279,284],{"vma_kmh":253,"pace_slow_seconds_per_km":275,"pace_fast_seconds_per_km":276,"distance_min_meters":277,"distance_max_meters":278},390,357,770,840,{"vma_kmh":259,"pace_slow_seconds_per_km":280,"pace_fast_seconds_per_km":281,"distance_min_meters":282,"distance_max_meters":283},341,313,880,960,{"vma_kmh":265,"pace_slow_seconds_per_km":285,"pace_fast_seconds_per_km":286,"distance_min_meters":287,"distance_max_meters":288},303,278,990,1080,{"intensity_min":217,"intensity_max":223,"zone":204,"total_seconds":222,"step_seconds":222,"roles":290,"watts":291,"paces":292},[214],[],[293,298,303],{"vma_kmh":253,"pace_slow_seconds_per_km":294,"pace_fast_seconds_per_km":295,"distance_min_meters":296,"distance_max_meters":297},429,396,1400,1517,{"vma_kmh":259,"pace_slow_seconds_per_km":299,"pace_fast_seconds_per_km":300,"distance_min_meters":301,"distance_max_meters":302},375,346,1600,1733,{"vma_kmh":265,"pace_slow_seconds_per_km":304,"pace_fast_seconds_per_km":305,"distance_min_meters":306,"distance_max_meters":307},333,308,1800,1950,{"intensity_min":230,"intensity_max":223,"zone":204,"total_seconds":309,"step_seconds":239,"roles":310,"watts":311,"paces":312},360,[227],[],[313,317,321],{"vma_kmh":253,"pace_slow_seconds_per_km":314,"pace_fast_seconds_per_km":295,"distance_min_meters":315,"distance_max_meters":316},443,406,455,{"vma_kmh":259,"pace_slow_seconds_per_km":318,"pace_fast_seconds_per_km":300,"distance_min_meters":319,"distance_max_meters":320},388,464,520,{"vma_kmh":265,"pace_slow_seconds_per_km":322,"pace_fast_seconds_per_km":305,"distance_min_meters":323,"distance_max_meters":324},345,522,585,{"intensity_min":244,"intensity_max":223,"zone":204,"total_seconds":222,"step_seconds":222,"roles":326,"watts":327,"paces":328},[242],[],[329,332,335],{"vma_kmh":253,"pace_slow_seconds_per_km":330,"pace_fast_seconds_per_km":295,"distance_min_meters":331,"distance_max_meters":297},468,1283,{"vma_kmh":259,"pace_slow_seconds_per_km":333,"pace_fast_seconds_per_km":300,"distance_min_meters":334,"distance_max_meters":302},409,1467,{"vma_kmh":265,"pace_slow_seconds_per_km":336,"pace_fast_seconds_per_km":305,"distance_min_meters":337,"distance_max_meters":307},364,1650,{"intensity_min":237,"intensity_max":231,"zone":210,"seconds":211},[340,342,344,346,348,349,350,351],{"zone":204,"duration_seconds":222,"intensity":341},"62.5",{"zone":207,"duration_seconds":208,"intensity":343},"69",{"zone":210,"duration_seconds":216,"intensity":345},"83",{"zone":204,"duration_seconds":239,"intensity":347},"61.5",{"zone":210,"duration_seconds":216,"intensity":345},{"zone":204,"duration_seconds":239,"intensity":347},{"zone":210,"duration_seconds":216,"intensity":345},{"zone":204,"duration_seconds":222,"intensity":217},[353,354,355,356,357,358,359,360],{"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