[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-tempo-run":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":190,"blocks":311,"related":316},"running-tempo-run","running","threshold","intermediate","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Tempo run : 20 min au seuil, à 87–91 % de VMA","Le tempo run : 20 min continues à allure seuil, « confortablement difficile ». Allures pour une VMA de 14 à 18 km\u002Fh, pièges et progression. 45 min.",[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":71,"feel":93,"mistakes":100,"not_for":137,"faq":144,"evidence":181},"Tempo run 20 min au seuil",{"type":25,"children":26},"root",[27],{"type":28,"tag":29,"props":30,"children":31},"element","p",{},[32],{"type":33,"value":34},"text","Le tempo run : 20 minutes continues à allure seuil, 87–91 % de ta VMA, une allure « confortablement difficile ». 45 minutes de séance en tout. La base de l'entraînement au seuil, pour repousser l'allure que tu tiens longtemps, du 10 km au marathon.",{"adaptation":36,"for_whom":48,"when":64},{"type":25,"children":37},[38,43],{"type":28,"tag":29,"props":39,"children":40},{},[41],{"type":33,"value":42},"Le tempo run repousse ton seuil, l'allure au-delà de laquelle la fatigue s'emballe. Courir 20 minutes juste sous cette limite pousse ton corps à la relever : tu tiens ensuite plus vite, plus longtemps, sans exploser. C'est l'allure qui fait ton 10 km, ton semi, et qui rend ton allure marathon plus confortable.",{"type":28,"tag":29,"props":44,"children":45},{},[46],{"type":33,"value":47},"Il t'apprend aussi quelque chose que le fractionné n'apprend pas : tenir une allure régulière sans pause, avec la tentation de ralentir qui revient toutes les deux minutes. Pour Jack Daniels, le tempo d'environ 20 minutes est l'une des deux formes d'entraînement au seuil, avec les cruise intervals. Aucune étude n'a testé ce format précis : il repose sur la pratique d'entraîneurs reconnus.",{"type":25,"children":49},[50],{"type":28,"tag":29,"props":51,"children":52},{},[53,55,62],{"type":33,"value":54},"Les coureurs réguliers du 10 km au marathon, avec au moins 2 à 3 sorties par semaine depuis quelques mois. Il te faut une VMA mesurée récemment pour caler l'allure. Si 20 minutes continues sont encore trop longues, commence par les ",{"type":28,"tag":56,"props":57,"children":59},"a",{"href":58},"\u002Ffr-FR\u002Flibrary\u002Frunning\u002Fthreshold\u002Frunning-cruise-intervals",[60],{"type":33,"value":61},"cruise intervals",{"type":33,"value":63},", qui découpent le même effort en blocs de 5 minutes.",{"type":25,"children":65},[66],{"type":28,"tag":29,"props":67,"children":68},{},[69],{"type":33,"value":70},"Une séance au seuil par semaine est un repère courant : le tempo peut alterner avec des cruise intervals. Garde le lendemain facile, et évite la veille d'une sortie longue, d'une autre séance intense ou d'une course. Pour progresser, allonge le tempo par paliers jusqu'à 30 à 40 minutes si tu prépares un marathon, ou passe à un tempo progressif.",[72,79,86],{"type":25,"children":73},[74],{"type":28,"tag":29,"props":75,"children":76},{},[77],{"type":33,"value":78},"10 minutes de footing tranquille, à 60–65 % de ta VMA, puis 5 minutes à 66–72 %. Finis l'échauffement à une allure proche de celle du tempo, sans à-coup : le corps de séance doit commencer en douceur.",{"type":25,"children":80},[81],{"type":28,"tag":29,"props":82,"children":83},{},[84],{"type":33,"value":85},"20 minutes continues à 87–91 % de ta VMA, sans pause. À VMA 16 km\u002Fh, ça fait de 4'19 à 4'07\u002Fkm, soit 4,6 à 4,9 km en 20 minutes. Pars au bas de la plage, et garde la même allure jusqu'au bout. Avec du vent ou du relief, règle l'allure à la sensation plutôt qu'à la montre : l'effort compte plus que le chiffre. Tu dois finir en sentant que tu aurais pu continuer quelques minutes.",{"type":25,"children":87},[88],{"type":28,"tag":29,"props":89,"children":90},{},[91],{"type":33,"value":92},"10 minutes de footing très facile, à 55–65 % de ta VMA. Si tu as dû ralentir dans les cinq dernières minutes, tu es parti trop vite, ou ta VMA de référence est trop haute.",{"type":25,"children":94},[95],{"type":28,"tag":29,"props":96,"children":97},{},[98],{"type":33,"value":99},"Tu ne peux dire que des phrases courtes ; la respiration est ample et régulière. Vers la 15e minute, une petite voix suggère que 15, c'est déjà bien. Tu finis fatigué mais pas vidé, avec la sensation d'avoir encore quelques minutes en réserve. Repère : 6 à 7 sur 10.",[101,110,119,128],{"title":102,"body":103},"Partir trop vite",{"type":25,"children":104},[105],{"type":28,"tag":29,"props":106,"children":107},{},[108],{"type":33,"value":109},"C'est l'erreur la plus fréquente. Sur les premières minutes, l'allure seuil paraît lente, alors tu accélères, et la séance devient une séance de VMA ratée. La bonne allure est celle que tu tiendrais environ une heure en course.",{"title":111,"body":112},"Courir le tempo à fond",{"type":25,"children":113},[114],{"type":28,"tag":29,"props":115,"children":116},{},[117],{"type":33,"value":118},"Un tempo run n'est pas un contre-la-montre de 20 minutes. Si tu finis vidé, tu as couru trop vite : la séance doit te laisser assez frais pour les jours suivants.",{"title":120,"body":121},"Suivre la montre contre le vent",{"type":25,"children":122},[123],{"type":28,"tag":29,"props":124,"children":125},{},[126],{"type":33,"value":127},"Face au vent ou en côte, tenir l'allure de la montre te fait passer au-dessus du seuil. Dans ces conditions, cours à la sensation : c'est l'effort qu'on travaille, pas le chiffre affiché.",{"title":129,"body":130},"Prendre n'importe quelle allure seuil",{"type":25,"children":131},[132],{"type":28,"tag":29,"props":133,"children":134},{},[135],{"type":33,"value":136},"Les sources ne placent pas le seuil au même endroit : 87–91 % de VMA ici, 80 à 90 % chez certains entraîneurs français. Si 87 % te paraît intenable sur 20 minutes, ta VMA est peut-être surestimée, ou ton seuil un peu plus bas.",{"prerequisites":138,"avoid_if":141},[139,140],"Au moins 2 à 3 sorties par semaine depuis quelques mois.","Une VMA mesurée récemment.",[142,143],"Tu as une douleur ou une blessure récente.","Une sortie longue, une autre séance intense ou une course est prévue le lendemain.",[145,154,163,172],{"question":146,"answer":147},"À quelle allure courir un tempo run ?",{"type":25,"children":148},[149],{"type":28,"tag":29,"props":150,"children":151},{},[152],{"type":33,"value":153},"À allure seuil, 87–91 % de ta VMA : de 4'56 à 4'43\u002Fkm pour une VMA de 14 km\u002Fh, de 4'19 à 4'07\u002Fkm pour 16, de 3'50 à 3'40\u002Fkm pour 18. C'est l'allure que tu pourrais tenir environ une heure en course, « confortablement difficile » : tu peux dire des phrases courtes, pas discuter.",{"question":155,"answer":156},"Quelle différence entre tempo run et footing ?",{"type":25,"children":157},[158],{"type":28,"tag":29,"props":159,"children":160},{},[161],{"type":33,"value":162},"L'intensité. Le footing se court en endurance, en pouvant parler sans effort. Le tempo run se court au seuil, nettement plus vite, avec une respiration ample et des phrases courtes. Le premier construit ton endurance, le second repousse l'allure que tu tiens longtemps.",{"question":164,"answer":165},"Tempo run ou cruise intervals ?",{"type":25,"children":166},[167],{"type":28,"tag":29,"props":168,"children":169},{},[170],{"type":33,"value":171},"Le tempo run demande de tenir l'allure seuil 20 minutes sans pause, plus proche d'une course. Les cruise intervals découpent le même effort en blocs de 5 minutes, et permettent d'en cumuler 30. Commence par les seconds si 20 minutes continues sont encore trop longues, puis alterne les deux.",{"question":173,"answer":174},"Combien de temps doit durer un tempo run ?",{"type":25,"children":175},[176],{"type":28,"tag":29,"props":177,"children":178},{},[179],{"type":33,"value":180},"Environ 20 minutes à allure seuil, selon Jack Daniels, sans compter l'échauffement et le retour au calme. Si tu prépares un marathon, tu peux l'allonger par paliers jusqu'à 30 à 40 minutes. Au-delà, l'allure baisse naturellement et l'on se rapproche de l'allure semi ou marathon.",{"level":182,"text":183},"practice",{"type":25,"children":184},[185],{"type":28,"tag":29,"props":186,"children":187},{},[188],{"type":33,"value":189},"Jack Daniels (Daniels' Running Formula, Human Kinetics, plusieurs éditions, consulté par extraits) fait du tempo d'environ 20 minutes l'une des deux formes d'entraînement au seuil, avec les cruise intervals. Il décrit l'allure T comme celle que l'on pourrait tenir environ une heure en course ; dans ses tables (VDOT 50), elle vaut environ 91–92 % de l'allure I, assimilée ici à la VMA. Les sources françaises placent le seuil plus bas, entre 80 et 90 % de VMA (Le Cornec-Boutineau, entraîneur diplômé FFA). Pfitzinger et Douglas (Advanced Marathoning) décrivent des « lactate threshold runs » de durée voisine, selon des sources secondaires. Aucune étude dédiée à ce format n'a été retrouvée. La plage de 87–91 %, l'échauffement et le retour au calme sont des choix Wattson. Bilan : pratique d'entraîneurs reconnus, confiance moyenne.",{"duration_seconds":191,"block_count":192,"load_estimate":193,"time_in_zone":194,"phases":202,"targets":228,"work":302,"profile":303},2700,4,53,[195,198,201],{"zone":196,"seconds":197},1,1200,{"zone":199,"seconds":200},2,300,{"zone":192,"seconds":197},[203,216,222],{"role":204,"first_block":205,"last_block":196,"duration_seconds":206,"intensity_min":207,"intensity_max":208,"pattern":209},"warmup",0,900,"60","72",[210,214],{"kind":211,"zone":196,"duration_seconds":212,"intensity_min":207,"intensity_max":213,"cadence_min":19,"cadence_max":19},"step",600,"65",{"kind":211,"zone":199,"duration_seconds":200,"intensity_min":215,"intensity_max":208,"cadence_min":19,"cadence_max":19},"66",{"role":217,"first_block":199,"last_block":199,"duration_seconds":197,"intensity_min":218,"intensity_max":219,"pattern":220},"main","87","91",[221],{"kind":211,"zone":192,"duration_seconds":197,"intensity_min":218,"intensity_max":219,"cadence_min":19,"cadence_max":19},{"role":223,"first_block":224,"last_block":224,"duration_seconds":212,"intensity_min":225,"intensity_max":213,"pattern":226},"cooldown",3,"55",[227],{"kind":211,"zone":196,"duration_seconds":212,"intensity_min":225,"intensity_max":213,"cadence_min":19,"cadence_max":19},[229,251,270,289],{"intensity_min":218,"intensity_max":219,"zone":192,"total_seconds":197,"step_seconds":197,"roles":230,"watts":231,"paces":232},[217],[],[233,239,245],{"vma_kmh":234,"pace_slow_seconds_per_km":235,"pace_fast_seconds_per_km":236,"distance_min_meters":237,"distance_max_meters":238},14,296,283,4060,4247,{"vma_kmh":240,"pace_slow_seconds_per_km":241,"pace_fast_seconds_per_km":242,"distance_min_meters":243,"distance_max_meters":244},16,259,247,4640,4853,{"vma_kmh":246,"pace_slow_seconds_per_km":247,"pace_fast_seconds_per_km":248,"distance_min_meters":249,"distance_max_meters":250},18,230,220,5220,5460,{"intensity_min":215,"intensity_max":208,"zone":199,"total_seconds":200,"step_seconds":200,"roles":252,"watts":253,"paces":254},[204],[],[255,260,265],{"vma_kmh":234,"pace_slow_seconds_per_km":256,"pace_fast_seconds_per_km":257,"distance_min_meters":258,"distance_max_meters":259},390,357,770,840,{"vma_kmh":240,"pace_slow_seconds_per_km":261,"pace_fast_seconds_per_km":262,"distance_min_meters":263,"distance_max_meters":264},341,313,880,960,{"vma_kmh":246,"pace_slow_seconds_per_km":266,"pace_fast_seconds_per_km":267,"distance_min_meters":268,"distance_max_meters":269},303,278,990,1080,{"intensity_min":207,"intensity_max":213,"zone":196,"total_seconds":212,"step_seconds":212,"roles":271,"watts":272,"paces":273},[204],[],[274,279,284],{"vma_kmh":234,"pace_slow_seconds_per_km":275,"pace_fast_seconds_per_km":276,"distance_min_meters":277,"distance_max_meters":278},429,396,1400,1517,{"vma_kmh":240,"pace_slow_seconds_per_km":280,"pace_fast_seconds_per_km":281,"distance_min_meters":282,"distance_max_meters":283},375,346,1600,1733,{"vma_kmh":246,"pace_slow_seconds_per_km":285,"pace_fast_seconds_per_km":286,"distance_min_meters":287,"distance_max_meters":288},333,308,1800,1950,{"intensity_min":225,"intensity_max":213,"zone":196,"total_seconds":212,"step_seconds":212,"roles":290,"watts":291,"paces":292},[223],[],[293,296,299],{"vma_kmh":234,"pace_slow_seconds_per_km":294,"pace_fast_seconds_per_km":276,"distance_min_meters":295,"distance_max_meters":278},468,1283,{"vma_kmh":240,"pace_slow_seconds_per_km":297,"pace_fast_seconds_per_km":281,"distance_min_meters":298,"distance_max_meters":283},409,1467,{"vma_kmh":246,"pace_slow_seconds_per_km":300,"pace_fast_seconds_per_km":286,"distance_min_meters":301,"distance_max_meters":288},364,1650,{"intensity_min":218,"intensity_max":219,"zone":192,"seconds":197},[304,306,308,310],{"zone":196,"duration_seconds":212,"intensity":305},"62.5",{"zone":199,"duration_seconds":200,"intensity":307},"69",{"zone":192,"duration_seconds":197,"intensity":309},"89",{"zone":196,"duration_seconds":212,"intensity":207},[312,313,314,315],{"zone":196,"duration_seconds":212,"intensity_min":207,"intensity_max":213},{"zone":199,"duration_seconds":200,"intensity_min":215,"intensity_max":208},{"zone":192,"duration_seconds":197,"intensity_min":218,"intensity_max":219},{"zone":196,"duration_seconds":212,"intensity_min":225,"intensity_max":213},[317,340,361],{"slug":318,"sport":5,"category":6,"level":319,"intensity_unit":8,"name":320,"duration_seconds":321,"profile":322,"relation":339},"running-cruise-intervals","beginner","Cruise 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min)",3480,[366,367,368,371,374,375,376,377,378,379,380,381],{"zone":196,"duration_seconds":212,"intensity":305},{"zone":199,"duration_seconds":200,"intensity":307},{"zone":369,"duration_seconds":200,"intensity":370},5,"94",{"zone":196,"duration_seconds":372,"intensity":373},120,"61.5",{"zone":369,"duration_seconds":200,"intensity":370},{"zone":196,"duration_seconds":372,"intensity":373},{"zone":369,"duration_seconds":200,"intensity":370},{"zone":196,"duration_seconds":372,"intensity":373},{"zone":369,"duration_seconds":200,"intensity":370},{"zone":196,"duration_seconds":372,"intensity":373},{"zone":369,"duration_seconds":200,"intensity":370},{"zone":196,"duration_seconds":212,"intensity":207},"harder"]