[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:hub:running:threshold":3},{"sport":4,"category":5,"head":6,"modified_at":9,"children":10,"content":26,"workouts":205},"running","threshold",{"title":7,"description":8},"Séances de seuil en course à pied : 5 formats","5 séances de seuil en course à pied, du tempo run au seuil norvégien : structure exacte, allures en % VMA, durée, niveau et sources pour chacune.","2026-10-25",[11,14,17,20,23],{"sport":4,"category":12,"workout_count":13},"endurance",1,{"sport":4,"category":15,"workout_count":16},"tempo",2,{"sport":4,"category":18,"workout_count":19},"vo2max",9,{"sport":4,"category":21,"workout_count":22},"sprint",8,{"sport":4,"category":24,"workout_count":25},"test",5,{"h1":27,"intro":28,"how_to_choose":93,"faq":168},"Séances de seuil en course à pied",{"type":29,"children":30},"root",[31,80],{"type":32,"tag":33,"props":34,"children":35},"element","p",{},[36,39,46,48,54,56,62,64,70,72,78],{"type":37,"value":38},"text","Ton seuil, c'est l'allure au-delà de laquelle la fatigue s'emballe : à peu près celle que tu tiendrais une heure en course. Le travailler fait monter l'allure de ton 10 km, de ton semi et rend ton allure marathon plus confortable. Les 5 séances de cette page s'étagent de 83 % de ta VMA, juste sous le seuil, à 96 %, l'allure d'un 10 km. Ce qui les distingue, c'est la façon d'accumuler ce temps : en continu, avec le ",{"type":32,"tag":40,"props":41,"children":43},"a",{"href":42},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fthreshold\u002Frunning-tempo-run",[44],{"type":37,"value":45},"tempo run",{"type":37,"value":47}," ; en blocs avec des pauses très courtes, avec les ",{"type":32,"tag":40,"props":49,"children":51},{"href":50},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fthreshold\u002Frunning-cruise-intervals",[52],{"type":37,"value":53},"cruise intervals",{"type":37,"value":55}," ou le ",{"type":32,"tag":40,"props":57,"children":59},{"href":58},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fthreshold\u002Frunning-norwegian-threshold-intervals",[60],{"type":37,"value":61},"seuil norvégien",{"type":37,"value":63}," ; ou à allure de course, avec le ",{"type":32,"tag":40,"props":65,"children":67},{"href":66},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fthreshold\u002Frunning-10k-pace-intervals",[68],{"type":37,"value":69},"fractionné à allure 10 km",{"type":37,"value":71}," et le ",{"type":32,"tag":40,"props":73,"children":75},{"href":74},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fthreshold\u002Frunning-yasso-800",[76],{"type":37,"value":77},"Yasso 800",{"type":37,"value":79},".",{"type":32,"tag":33,"props":81,"children":82},{},[83,85,91],{"type":37,"value":84},"Toutes les allures sont en % de ta VMA : sans mesure récente, commence par un ",{"type":32,"tag":40,"props":86,"children":88},{"href":87},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Ftest\u002Frunning-half-cooper-test",[89],{"type":37,"value":90},"test de VMA",{"type":37,"value":92},". Chaque fiche donne la structure exacte, les allures pour une VMA de 14, 16 ou 18 km\u002Fh, la façon de l'exécuter et ce que disent les sources.",[94,110,125,140,154],{"situation":95,"body":96},"Tu découvres le seuil",{"type":29,"children":97},[98],{"type":32,"tag":33,"props":99,"children":100},{},[101,103,108],{"type":37,"value":102},"les ",{"type":32,"tag":40,"props":104,"children":105},{"href":50},[106],{"type":37,"value":107},"cruise intervals 6 × 5 min",{"type":37,"value":109},", accessibles dès le niveau débutant : 30 minutes au seuil, coupées par une minute de marche.",{"situation":111,"body":112},"Tu tiens déjà 20 minutes d'affilée",{"type":29,"children":113},[114],{"type":32,"tag":33,"props":115,"children":116},{},[117,119,123],{"type":37,"value":118},"le ",{"type":32,"tag":40,"props":120,"children":121},{"href":42},[122],{"type":37,"value":45},{"type":37,"value":124},", la séance de base, à allonger par paliers si tu prépares un marathon.",{"situation":126,"body":127},"Tu t'entraînes beaucoup et veux du volume sans te cramer",{"type":29,"children":128},[129],{"type":32,"tag":33,"props":130,"children":131},{},[132,133,138],{"type":37,"value":118},{"type":32,"tag":40,"props":134,"children":135},{"href":58},[136],{"type":37,"value":137},"seuil norvégien 5 × 6 min",{"type":37,"value":139},", volontairement couru juste sous le seuil.",{"situation":141,"body":142},"Tu prépares un 10 km",{"type":29,"children":143},[144],{"type":32,"tag":33,"props":145,"children":146},{},[147,148,152],{"type":37,"value":118},{"type":32,"tag":40,"props":149,"children":150},{"href":66},[151],{"type":37,"value":69},{"type":37,"value":153},", pour apprendre ton rythme de course.",{"situation":155,"body":156},"Tu prépares un marathon",{"type":29,"children":157},[158],{"type":32,"tag":33,"props":159,"children":160},{},[161,162,166],{"type":37,"value":118},{"type":32,"tag":40,"props":163,"children":164},{"href":74},[165],{"type":37,"value":77},{"type":37,"value":167},", une séance longue et régulière, à prendre comme un entraînement plutôt que comme un pronostic.",[169,178,187,196],{"question":170,"answer":171},"À quelle allure courir une séance de seuil ?",{"type":29,"children":172},[173],{"type":32,"tag":33,"props":174,"children":175},{},[176],{"type":37,"value":177},"Autour de 87–91 % de ta VMA pour le tempo run et les cruise intervals, l'allure que tu tiendrais environ une heure en course. Le seuil norvégien se court un peu en dessous, à 83–88 %. Les sources ne s'accordent pas toutes : certains entraîneurs français placent le seuil entre 80 et 90 % de VMA.",{"question":179,"answer":180},"Combien de séances de seuil par semaine ?",{"type":29,"children":181},[182],{"type":32,"tag":33,"props":183,"children":184},{},[185],{"type":37,"value":186},"Une en général, en alternant les formats d'une semaine à l'autre, avec un jour facile avant et après. Les coureurs très entraînés en font parfois davantage, en restant juste sous le seuil pour limiter la fatigue. Ce sont des repères d'entraînement courants, pas des règles issues d'études.",{"question":188,"answer":189},"Seuil continu ou fractionné ?",{"type":29,"children":190},[191],{"type":32,"tag":33,"props":192,"children":193},{},[194],{"type":37,"value":195},"Le fractionné pour commencer : des blocs de 5 minutes avec une courte pause permettent de cumuler plus de temps au seuil, avec moins de fatigue mentale. Le continu, comme le tempo run, t'apprend à tenir l'allure sans pause, comme en course. Les deux se complètent bien sur un bloc d'entraînement.",{"question":197,"answer":198},"Qu'est-ce que le seuil norvégien ?",{"type":29,"children":199},[200],{"type":32,"tag":33,"props":201,"children":202},{},[203],{"type":37,"value":204},"Une façon de travailler le seuil popularisée par des coureurs norvégiens de haut niveau : beaucoup de volume, volontairement couru un peu sous le seuil, pour pouvoir répéter ces séances souvent. Leur version élite en place parfois deux le même jour ; pour un amateur, une séance de 5 × 6 minutes en est une adaptation raisonnable.",[206,229,253,279,301],{"slug":207,"sport":4,"category":5,"level":208,"intensity_unit":209,"name":210,"card_summary":211,"duration_seconds":212,"profile":213,"work":226},"running-tempo-run","intermediate","pace","Tempo run 20 min au seuil","Vingt minutes continues à allure seuil, « confortablement difficile » : la séance de base pour repousser l'allure que tu tiens longtemps, du 10 km au marathon.",2700,[214,217,220,224],{"zone":13,"duration_seconds":215,"intensity":216},600,"62.5",{"zone":16,"duration_seconds":218,"intensity":219},300,"69",{"zone":221,"duration_seconds":222,"intensity":223},4,1200,"89",{"zone":13,"duration_seconds":215,"intensity":225},"60",{"intensity_min":227,"intensity_max":228},"87","91",{"slug":230,"sport":4,"category":5,"level":208,"intensity_unit":209,"name":231,"card_summary":232,"duration_seconds":233,"profile":234,"work":250},"running-10k-pace-intervals","Fractionné à allure 10 km (5 × 5 min)","Cinq blocs de 5 minutes à ton allure de course sur 10 km, 2 minutes de trot entre chaque : la séance pour arriver le jour J avec ton rythme dans les jambes.",3480,[235,236,237,239,242,243,244,245,246,247,248,249],{"zone":13,"duration_seconds":215,"intensity":216},{"zone":16,"duration_seconds":218,"intensity":219},{"zone":25,"duration_seconds":218,"intensity":238},"94",{"zone":13,"duration_seconds":240,"intensity":241},120,"61.5",{"zone":25,"duration_seconds":218,"intensity":238},{"zone":13,"duration_seconds":240,"intensity":241},{"zone":25,"duration_seconds":218,"intensity":238},{"zone":13,"duration_seconds":240,"intensity":241},{"zone":25,"duration_seconds":218,"intensity":238},{"zone":13,"duration_seconds":240,"intensity":241},{"zone":25,"duration_seconds":218,"intensity":238},{"zone":13,"duration_seconds":215,"intensity":225},{"intensity_min":251,"intensity_max":252},"92","96",{"slug":254,"sport":4,"category":5,"level":255,"intensity_unit":209,"name":256,"card_summary":257,"duration_seconds":258,"profile":259,"work":276},"running-norwegian-threshold-intervals","advanced","Seuil norvégien 5 × 6 min (sous le seuil)","Cinq blocs de 6 minutes volontairement courus sous le seuil, 1 minute de marche entre chaque : la séance « du matin » de la méthode norvégienne, où tout se joue sur la retenue.",3540,[260,261,262,265,268,269,270,271,272,273,274,275],{"zone":13,"duration_seconds":215,"intensity":216},{"zone":16,"duration_seconds":218,"intensity":219},{"zone":221,"duration_seconds":263,"intensity":264},360,"85.5",{"zone":13,"duration_seconds":266,"intensity":267},60,"30",{"zone":221,"duration_seconds":263,"intensity":264},{"zone":13,"duration_seconds":266,"intensity":267},{"zone":221,"duration_seconds":263,"intensity":264},{"zone":13,"duration_seconds":266,"intensity":267},{"zone":221,"duration_seconds":263,"intensity":264},{"zone":13,"duration_seconds":266,"intensity":267},{"zone":221,"duration_seconds":263,"intensity":264},{"zone":13,"duration_seconds":215,"intensity":225},{"intensity_min":277,"intensity_max":278},"83","88",{"slug":280,"sport":4,"category":5,"level":281,"intensity_unit":209,"name":282,"card_summary":283,"duration_seconds":284,"profile":285,"work":300},"running-cruise-intervals","beginner","Cruise intervals 6 × 5 min (seuil fractionné)","Six blocs de 5 minutes à allure seuil, une minute de marche entre chaque : 30 minutes au seuil, plus faciles à tenir qu'un tempo continu. Accessible dès le niveau débutant.",3600,[286,287,288,289,290,291,292,293,294,295,296,297,298,299],{"zone":13,"duration_seconds":215,"intensity":216},{"zone":16,"duration_seconds":218,"intensity":219},{"zone":221,"duration_seconds":218,"intensity":223},{"zone":13,"duration_seconds":266,"intensity":267},{"zone":221,"duration_seconds":218,"intensity":223},{"zone":13,"duration_seconds":266,"intensity":267},{"zone":221,"duration_seconds":218,"intensity":223},{"zone":13,"duration_seconds":266,"intensity":267},{"zone":221,"duration_seconds":218,"intensity":223},{"zone":13,"duration_seconds":266,"intensity":267},{"zone":221,"duration_seconds":218,"intensity":223},{"zone":13,"duration_seconds":266,"intensity":267},{"zone":221,"duration_seconds":218,"intensity":223},{"zone":13,"duration_seconds":215,"intensity":225},{"intensity_min":227,"intensity_max":228},{"slug":302,"sport":4,"category":5,"level":208,"intensity_unit":209,"name":303,"card_summary":304,"duration_seconds":305,"profile":306,"work":332},"running-yasso-800","Yasso 800 (10 × 800 m)","Dix 800 m courus en autant de minutes que ton objectif marathon en heures, récup en trot de même durée. Une séance de prépa marathon populaire, à la valeur prédictive jamais validée.",5794,[307,308,309,312,314,315,316,317,318,319,320,321,322,323,324,325,326,327,328,329,330,331],{"zone":13,"duration_seconds":215,"intensity":216},{"zone":16,"duration_seconds":218,"intensity":219},{"zone":221,"duration_seconds":310,"intensity":311},226,"85",{"zone":13,"duration_seconds":310,"intensity":313},"55",{"zone":221,"duration_seconds":310,"intensity":311},{"zone":13,"duration_seconds":310,"intensity":313},{"zone":221,"duration_seconds":310,"intensity":311},{"zone":13,"duration_seconds":310,"intensity":313},{"zone":221,"duration_seconds":310,"intensity":311},{"zone":13,"duration_seconds":310,"intensity":313},{"zone":221,"duration_seconds":310,"intensity":311},{"zone":13,"duration_seconds":310,"intensity":313},{"zone":221,"duration_seconds":310,"intensity":311},{"zone":13,"duration_seconds":310,"intensity":313},{"zone":221,"duration_seconds":310,"intensity":311},{"zone":13,"duration_seconds":310,"intensity":313},{"zone":221,"duration_seconds":310,"intensity":311},{"zone":13,"duration_seconds":310,"intensity":313},{"zone":221,"duration_seconds":310,"intensity":311},{"zone":13,"duration_seconds":310,"intensity":313},{"zone":221,"duration_seconds":310,"intensity":311},{"zone":13,"duration_seconds":215,"intensity":225},{"intensity_min":277,"intensity_max":227}]