[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-fartlek":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":16,"content":20,"facts":228,"blocks":509,"related":526},"running-fartlek","running","vo2max","intermediate","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Fartlek : une trame pour jouer avec l'allure","Le fartlek, « jeu de vitesse » suédois : six accélérations de 30 s à 4 min glissées dans un footing. Allures pour une VMA de 14 à 18 km\u002Fh. 52 min.",[15],"gps_watch",[17],{"citation":18,"url":19},"Athletics Weekly (Gösta Holmér, fartlek)",null,{"h1":21,"summary":22,"purpose":33,"execution":60,"feel":122,"mistakes":129,"not_for":166,"faq":173,"evidence":219},"Fartlek : six accélérations de 30 s à 4 min dans un footing",{"type":23,"children":24},"root",[25],{"type":26,"tag":27,"props":28,"children":29},"element","p",{},[30],{"type":31,"value":32},"text","Le fartlek, ou « jeu de vitesse » : un footing où tu glisses six accélérations de 30 secondes à 4 minutes, à des allures variées, sans jamais t'arrêter. 52 minutes en tout, dont 11 minutes 15 d'efforts. Une séance ludique pour coureurs réguliers.",{"adaptation":34,"for_whom":46,"when":53},{"type":23,"children":35},[36,41],{"type":26,"tag":27,"props":37,"children":38},{},[39],{"type":31,"value":40},"Le fartlek te fait passer par toute la gamme des allures dans une même sortie : le seuil sur l'effort de 4 minutes, ta VMA sur ceux de 1 à 2 minutes, un peu plus vite encore sur les 30 secondes. Aucune de ces intensités ne dure assez pour remplacer une vraie séance de seuil ou de VMA. Leur mélange travaille en revanche ce que ces séances travaillent peu : changer de rythme, relancer, puis récupérer sans cesser de courir.",{"type":26,"tag":27,"props":42,"children":43},{},[44],{"type":31,"value":45},"C'est aussi une séance pour la tête. Pas de piste, pas de chrono à la seconde : l'idée de Gösta Holmér, dans les forêts suédoises des années 1930, était de courir vite parce que le terrain et l'envie s'y prêtent. Aucune étude n'a mesuré les effets du fartlek sous cette forme : c'est une pratique historique, pas un protocole testé.",{"type":23,"children":47},[48],{"type":26,"tag":27,"props":49,"children":50},{},[51],{"type":31,"value":52},"Les coureurs réguliers qui courent en nature, ou qui décrochent dès qu'on leur parle de chrono. Un débutant peut s'en inspirer en version douce : deux ou trois accélérations, plus lentes, sans les 30 secondes rapides. Il te faut une VMA mesurée récemment pour que la trame tombe juste ; sans elle, cours à la sensation, c'est d'ailleurs l'esprit du fartlek.",{"type":23,"children":54},[55],{"type":26,"tag":27,"props":56,"children":57},{},[58],{"type":31,"value":59},"Le fartlek peut remplacer ta séance de VMA ou de seuil de la semaine, ou alterner avec elle : une fois par semaine est un repère courant. Il convient bien à une reprise, ou à une semaine où une séance de plus au chrono te paraît de trop. Place-le après un jour facile ou de repos, jamais la veille d'une sortie longue ou d'une course. Pour progresser, allonge les accélérations ou ajoutes-en, ou passe à la version libre sur 40 minutes.",[61,68,115],{"type":23,"children":62},[63],{"type":26,"tag":27,"props":64,"children":65},{},[66],{"type":31,"value":67},"10 minutes de footing tranquille, à 60–65 % de ta VMA, puis 5 minutes à 66–72 % et 5 minutes à 66–74 %, un footing un peu plus allant. L'échauffement est plus long qu'à l'ordinaire : la première accélération arrive vite, et la plus rapide tombe au milieu de la séance.",{"type":23,"children":69},[70,75,110],{"type":26,"tag":27,"props":71,"children":72},{},[73],{"type":31,"value":74},"Six accélérations, chacune suivie d'un footing à 60–66 % de ta VMA :",{"type":26,"tag":76,"props":77,"children":78},"ol",{},[79,85,90,95,100,105],{"type":26,"tag":80,"props":81,"children":82},"li",{},[83],{"type":31,"value":84},"2 min à 92–98 %, puis 1 min 30 de footing ;",{"type":26,"tag":80,"props":86,"children":87},{},[88],{"type":31,"value":89},"1 min à 98–102 %, puis 2 min ;",{"type":26,"tag":80,"props":91,"children":92},{},[93],{"type":31,"value":94},"3 min à 90–94 %, puis 1 min 30 ;",{"type":26,"tag":80,"props":96,"children":97},{},[98],{"type":31,"value":99},"30 s à 105–115 %, puis 1 min 30 ;",{"type":26,"tag":80,"props":101,"children":102},{},[103],{"type":31,"value":104},"45 s à 100–104 %, puis 2 min 30 ;",{"type":26,"tag":80,"props":106,"children":107},{},[108],{"type":31,"value":109},"4 min à 86–91 %, puis 2 min.",{"type":26,"tag":27,"props":111,"children":112},{},[113],{"type":31,"value":114},"À VMA 16 km\u002Fh, les efforts vont de 4'22 à 4'07\u002Fkm sur les 4 minutes jusqu'à 3'34 à 3'16\u002Fkm sur les 30 secondes, et le footing de 6'15 à 5'41\u002Fkm. Ne t'arrête jamais entre deux efforts. Si un faux plat ou un virage arrive pendant une accélération, garde l'effort plutôt que l'allure.",{"type":23,"children":116},[117],{"type":26,"tag":27,"props":118,"children":119},{},[120],{"type":31,"value":121},"10 minutes de footing très facile, à 55–65 % de ta VMA. Si l'effort de 4 minutes, le dernier, t'a paru plus dur que celui de 3 minutes, c'est normal : il arrive en fin de séance, sur des jambes déjà entamées.",{"type":23,"children":123},[124],{"type":26,"tag":27,"props":125,"children":126},{},[127],{"type":31,"value":128},"Variable, et c'est le plaisir de la séance : 3 sur 10 dans les footings, 8 sur 10 au bout des 30 secondes rapides. Tu n'as jamais le temps de t'ennuyer, ni de t'installer dans la douleur. Le dernier effort, 4 minutes au seuil, demande de la patience plus que de la vitesse.",[130,139,148,157],{"title":131,"body":132},"Transformer chaque accélération en sprint",{"type":23,"children":133},[134],{"type":26,"tag":27,"props":135,"children":136},{},[137],{"type":31,"value":138},"Seules les 30 secondes se courent plus vite que ta VMA. Le reste va du seuil à la VMA : si tu attaques chaque effort à fond, tu arrives vidé à celui de 4 minutes, et le fartlek devient une séance subie.",{"title":140,"body":141},"S'arrêter entre deux efforts",{"type":23,"children":142},[143],{"type":26,"tag":27,"props":144,"children":145},{},[146],{"type":31,"value":147},"Le footing entre les accélérations fait partie de la séance : c'est lui qui t'apprend à récupérer en courant. Ralentis autant qu'il le faut, mais ne marche pas et ne t'arrête pas.",{"title":149,"body":150},"Suivre la trame à la seconde",{"type":23,"children":151},[152],{"type":26,"tag":27,"props":153,"children":154},{},[155],{"type":31,"value":156},"La trame est un point de départ. Si une côte tombe à pic pour l'effort de 3 minutes, prends-la ; si tu es fatigué, raccourcis. Coller au chrono contre le terrain, c'est perdre ce qui fait l'intérêt du fartlek.",{"title":158,"body":159},"L'ajouter à une semaine déjà pleine",{"type":23,"children":160},[161],{"type":26,"tag":27,"props":162,"children":163},{},[164],{"type":31,"value":165},"Le fartlek remplace une séance intense, il ne s'y ajoute pas. Les accélérations paraissent courtes, mais leur total pèse : compte-le dans ta semaine comme une vraie séance.",{"prerequisites":167,"avoid_if":170},[168,169],"Courir 45 minutes en footing sans difficulté.","Une VMA mesurée récemment, ou l'habitude de courir à la sensation.",[171,172],"Tu as une douleur ou une blessure récente.","Une sortie longue ou une course est prévue le lendemain.",[174,183,192,201,210],{"question":175,"answer":176},"Qu'est-ce qu'un fartlek ?",{"type":23,"children":177},[178],{"type":26,"tag":27,"props":179,"children":180},{},[181],{"type":31,"value":182},"Un « jeu de vitesse », en suédois : un footing dans lequel tu glisses des accélérations de durées et d'allures variées, sans t'arrêter entre elles. On l'attribue à Gösta Holmér, entraîneur suédois des années 1930. Le fartlek d'origine n'a pas de structure fixe ; cette trame en propose une, à suivre ou à adapter.",{"question":184,"answer":185},"Quelle allure pour un fartlek ?",{"type":23,"children":186},[187],{"type":26,"tag":27,"props":188,"children":189},{},[190],{"type":31,"value":191},"Elle change à chaque effort. Ici, de 86–91 % de ta VMA sur 4 minutes à 105–115 % sur 30 secondes, avec un footing à 60–66 % entre les deux. À VMA 14 km\u002Fh, ça va de 4'59 à 3'44\u002Fkm ; à VMA 18 km\u002Fh, de 3'53 à 2'54\u002Fkm. Plus l'effort est court, plus il se court vite.",{"question":193,"answer":194},"Fartlek ou fractionné ?",{"type":23,"children":195},[196],{"type":26,"tag":27,"props":197,"children":198},{},[199],{"type":31,"value":200},"Le fractionné répète le même effort à la même allure, souvent sur piste, avec une récup définie. Le fartlek mélange les durées et les allures, et la récup se court. Le premier travaille une qualité précise ; le second, les changements de rythme. Les deux ont leur place, en alternance.",{"question":202,"answer":203},"Peut-on faire un fartlek sans montre ?",{"type":23,"children":204},[205],{"type":26,"tag":27,"props":206,"children":207},{},[208],{"type":31,"value":209},"Oui, c'est même sa forme d'origine. Choisis tes accélérations d'après le terrain, jusqu'à un arbre, un virage ou le haut d'une côte, et règle l'effort à la sensation : soutenu sur les longs, vif sur les courts. La montre sert surtout à suivre une trame comme celle-ci.",{"question":211,"answer":212},"Le fartlek convient-il aux débutants ?",{"type":23,"children":213},[214],{"type":26,"tag":27,"props":215,"children":216},{},[217],{"type":31,"value":218},"Oui, en version douce : deux ou trois accélérations, plus lentes, sans les efforts les plus rapides, dans un footing que tu tiens déjà. C'est souvent une meilleure première séance d'allure qu'un fractionné sur piste : il n'y a ni chrono imposé ni récup à l'arrêt.",{"level":220,"text":221},"practice",{"type":23,"children":222},[223],{"type":26,"tag":27,"props":224,"children":225},{},[226],{"type":31,"value":227},"Le fartlek est attribué à Gösta Holmér, entraîneur suédois des années 1930 et ancien décathlonien, médaillé de bronze aux Jeux de 1912 (Athletics Weekly). Ses élèves Gunder Hägg et Arne Andersson ont battu plusieurs records du monde dans les années 1940. Les sources secondaires divergent sur la séance exacte de Holmér, et le fartlek n'a jamais eu de prescription chiffrée : c'est son principe. La trame, ses durées et ses intensités, l'échauffement et le retour au calme sont des choix Wattson. Aucune étude sur le fartlek sous cette forme n'a été retrouvée. Bilan : origine historique bien attestée, effets non mesurés.",{"duration_seconds":229,"block_count":230,"load_estimate":231,"time_in_zone":232,"phases":248,"targets":306,"work":483,"profile":485},3135,16,55,[233,236,239,242,245],{"zone":234,"seconds":235},1,1860,{"zone":237,"seconds":238},2,600,{"zone":240,"seconds":241},4,420,{"zone":243,"seconds":244},5,225,{"zone":246,"seconds":247},6,30,[249,264,300],{"role":250,"first_block":251,"last_block":237,"duration_seconds":252,"intensity_min":253,"intensity_max":254,"pattern":255},"warmup",0,1200,"60","74",[256,259,263],{"kind":257,"zone":234,"duration_seconds":238,"intensity_min":253,"intensity_max":258,"cadence_min":19,"cadence_max":19},"step","65",{"kind":257,"zone":237,"duration_seconds":260,"intensity_min":261,"intensity_max":262,"cadence_min":19,"cadence_max":19},300,"66","72",{"kind":257,"zone":237,"duration_seconds":260,"intensity_min":261,"intensity_max":254,"cadence_min":19,"cadence_max":19},{"role":265,"first_block":266,"last_block":267,"duration_seconds":268,"intensity_min":253,"intensity_max":269,"pattern":270},"main",3,14,1335,"115",[271,275,277,280,281,285,286,288,289,293,295,299],{"kind":257,"zone":243,"duration_seconds":272,"intensity_min":273,"intensity_max":274,"cadence_min":19,"cadence_max":19},120,"92","98",{"kind":257,"zone":234,"duration_seconds":276,"intensity_min":253,"intensity_max":261,"cadence_min":19,"cadence_max":19},90,{"kind":257,"zone":243,"duration_seconds":278,"intensity_min":274,"intensity_max":279,"cadence_min":19,"cadence_max":19},60,"102",{"kind":257,"zone":234,"duration_seconds":272,"intensity_min":253,"intensity_max":261,"cadence_min":19,"cadence_max":19},{"kind":257,"zone":240,"duration_seconds":282,"intensity_min":283,"intensity_max":284,"cadence_min":19,"cadence_max":19},180,"90","94",{"kind":257,"zone":234,"duration_seconds":276,"intensity_min":253,"intensity_max":261,"cadence_min":19,"cadence_max":19},{"kind":257,"zone":246,"duration_seconds":247,"intensity_min":287,"intensity_max":269,"cadence_min":19,"cadence_max":19},"105",{"kind":257,"zone":234,"duration_seconds":276,"intensity_min":253,"intensity_max":261,"cadence_min":19,"cadence_max":19},{"kind":257,"zone":243,"duration_seconds":290,"intensity_min":291,"intensity_max":292,"cadence_min":19,"cadence_max":19},45,"100","104",{"kind":257,"zone":234,"duration_seconds":294,"intensity_min":253,"intensity_max":261,"cadence_min":19,"cadence_max":19},150,{"kind":257,"zone":240,"duration_seconds":296,"intensity_min":297,"intensity_max":298,"cadence_min":19,"cadence_max":19},240,"86","91",{"kind":257,"zone":234,"duration_seconds":272,"intensity_min":253,"intensity_max":261,"cadence_min":19,"cadence_max":19},{"role":301,"first_block":302,"last_block":302,"duration_seconds":238,"intensity_min":303,"intensity_max":258,"pattern":304},"cooldown",15,"55",[305],{"kind":257,"zone":234,"duration_seconds":238,"intensity_min":303,"intensity_max":258,"cadence_min":19,"cadence_max":19},[307,327,343,361,376,395,412,431,444,454,470],{"intensity_min":287,"intensity_max":269,"zone":246,"total_seconds":247,"step_seconds":247,"roles":308,"watts":309,"paces":310},[265],[],[311,316,321],{"vma_kmh":267,"pace_slow_seconds_per_km":312,"pace_fast_seconds_per_km":313,"distance_min_meters":314,"distance_max_meters":315},245,224,123,134,{"vma_kmh":230,"pace_slow_seconds_per_km":317,"pace_fast_seconds_per_km":318,"distance_min_meters":319,"distance_max_meters":320},214,196,140,153,{"vma_kmh":322,"pace_slow_seconds_per_km":323,"pace_fast_seconds_per_km":324,"distance_min_meters":325,"distance_max_meters":326},18,190,174,158,173,{"intensity_min":291,"intensity_max":292,"zone":243,"total_seconds":290,"step_seconds":290,"roles":328,"watts":329,"paces":330},[265],[],[331,336,340],{"vma_kmh":267,"pace_slow_seconds_per_km":332,"pace_fast_seconds_per_km":333,"distance_min_meters":334,"distance_max_meters":335},257,247,175,182,{"vma_kmh":230,"pace_slow_seconds_per_km":244,"pace_fast_seconds_per_km":337,"distance_min_meters":338,"distance_max_meters":339},216,200,208,{"vma_kmh":322,"pace_slow_seconds_per_km":338,"pace_fast_seconds_per_km":341,"distance_min_meters":244,"distance_max_meters":342},192,234,{"intensity_min":274,"intensity_max":279,"zone":243,"total_seconds":278,"step_seconds":278,"roles":344,"watts":345,"paces":346},[265],[],[347,352,357],{"vma_kmh":267,"pace_slow_seconds_per_km":348,"pace_fast_seconds_per_km":349,"distance_min_meters":350,"distance_max_meters":351},262,252,229,238,{"vma_kmh":230,"pace_slow_seconds_per_km":353,"pace_fast_seconds_per_km":354,"distance_min_meters":355,"distance_max_meters":356},230,221,261,272,{"vma_kmh":322,"pace_slow_seconds_per_km":358,"pace_fast_seconds_per_km":318,"distance_min_meters":359,"distance_max_meters":360},204,294,306,{"intensity_min":273,"intensity_max":274,"zone":243,"total_seconds":272,"step_seconds":272,"roles":362,"watts":363,"paces":364},[265],[],[365,369,372],{"vma_kmh":267,"pace_slow_seconds_per_km":366,"pace_fast_seconds_per_km":348,"distance_min_meters":367,"distance_max_meters":368},280,429,4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