[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:running-mona-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":22,"facts":220,"blocks":397,"related":429},"running-mona-fartlek","running","vo2max","intermediate","pace","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Mona fartlek : 20 min d'efforts de 90 à 15 s","Le Mona fartlek de Steve Moneghetti : 20 min continues, efforts de 90 à 15 s, récup courue de même durée. Allures pour une VMA de 14 à 18 km\u002Fh. 45 min.",[15],"gps_watch",[17,20],{"citation":18,"url":19},"Athletics Illustrated, 2013 (Steve Moneghetti, Chris Wardlaw)",null,{"citation":21,"url":19},"McMillan Running (Mona fartlek)",{"h1":23,"summary":24,"purpose":35,"execution":62,"feel":114,"mistakes":121,"not_for":158,"faq":165,"evidence":211},"Mona fartlek : 2 × 90 s, 4 × 60 s, 4 × 30 s, 4 × 15 s",{"type":25,"children":26},"root",[27],{"type":28,"tag":29,"props":30,"children":31},"element","p",{},[32],{"type":33,"value":34},"text","Le Mona fartlek : 20 minutes continues, 14 efforts de 90 à 15 secondes à 93–98 % de ta VMA, chacun suivi d'une récup « flottée » de même durée, courue à 68–72 %. 45 minutes de séance. Dense et courte, pour coureurs réguliers.",{"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 Mona fartlek travaille ta capacité à enchaîner les efforts quand la récup ne suffit plus. Les efforts se courent entre ton allure 10 km et ta VMA, mais c'est la récup qui fait la séance : courue à 68–72 % de ta VMA, une allure de footing soutenu, elle ne te laisse jamais retrouver ton souffle. La fatigue s'accumule pendant que les efforts raccourcissent : les 15 secondes de la fin paraissent aussi dures que les 90 secondes du début.",{"type":28,"tag":29,"props":44,"children":45},{},[46],{"type":33,"value":47},"Sur les 20 minutes, tu cours sans arrêt, à une allure moyenne proche de ton allure semi-marathon, avec des à-coups. C'est ce qui en fait une séance de changements de rythme, plus proche d'une course disputée que d'un fractionné sur piste. Aucune étude ne l'a mesurée : c'est une séance d'entraîneur, transmise par la pratique.",{"type":25,"children":49},[50],{"type":28,"tag":29,"props":51,"children":52},{},[53],{"type":33,"value":54},"Les coureurs réguliers pressés, qui veulent une séance de qualité en 45 minutes, ou qui s'ennuient sur des répétitions identiques. Pas pour les débutants complets : la récup soutenue suppose déjà une bonne endurance. Il te faut une VMA mesurée récemment, et un parcours plat et roulant où courir 20 minutes sans t'arrêter : un aller-retour sur une voie verte ou un tour de parc font l'affaire.",{"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 est un repère courant, à la place d'une séance de VMA ou de seuil. Place-la après un jour facile ou de repos, jamais la veille d'une sortie longue, d'une autre séance intense ou d'une course. Pour l'aborder, arrête-toi après les efforts de 60 secondes, ou fais la moitié de chaque série ; passe ensuite à la séance complète. Pour progresser, garde la structure et rapproche les récups du haut de leur plage.",[63,70,107],{"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 %. Prends quelques minutes de plus si tu peux, avec deux ou trois accélérations : la séance démarre fort, et ne s'arrête plus.",{"type":25,"children":71},[72,77,102],{"type":28,"tag":29,"props":73,"children":74},{},[75],{"type":33,"value":76},"20 minutes continues, sans jamais t'arrêter :",{"type":28,"tag":78,"props":79,"children":80},"ul",{},[81,87,92,97],{"type":28,"tag":82,"props":83,"children":84},"li",{},[85],{"type":33,"value":86},"2 × 1 min 30 à 93–98 % de ta VMA, chacun suivi de 1 min 30 à 68–72 % ;",{"type":28,"tag":82,"props":88,"children":89},{},[90],{"type":33,"value":91},"4 × 1 min, puis 1 min ;",{"type":28,"tag":82,"props":93,"children":94},{},[95],{"type":33,"value":96},"4 × 30 s, puis 30 s ;",{"type":28,"tag":82,"props":98,"children":99},{},[100],{"type":33,"value":101},"4 × 15 s, puis 15 s.",{"type":28,"tag":29,"props":103,"children":104},{},[105],{"type":33,"value":106},"À VMA 16 km\u002Fh, les efforts se courent de 4'02 à 3'50\u002Fkm, et la récup de 5'31 à 5'13\u002Fkm : un footing allant, pas un trot. Les premiers efforts doivent paraître retenus, il en reste beaucoup. Sur les 15 secondes, garde la même foulée : pas de sprint, la même allure en plus court.",{"type":25,"children":108},[109],{"type":28,"tag":29,"props":110,"children":111},{},[112],{"type":33,"value":113},"10 minutes de footing très facile, à 55–65 % de ta VMA. Si tu as dû trottiner pendant les dernières récups, c'est que les efforts étaient trop rapides : la prochaine fois, reste au bas de la plage.",{"type":25,"children":115},[116],{"type":28,"tag":29,"props":117,"children":118},{},[119],{"type":33,"value":120},"La récup ne te laisse jamais retrouver ton souffle, et c'est tout le principe. Les 90 secondes du début paraissent maîtrisées ; la série de 60 secondes est la plus longue à passer ; les 15 secondes de la fin sont courtes, mais arrivent sur une fatigue déjà installée. Repère : 7 à 8 sur 10 sur les efforts.",[122,131,140,149],{"title":123,"body":124},"Trottiner pendant la récup",{"type":25,"children":125},[126],{"type":28,"tag":29,"props":127,"children":128},{},[129],{"type":33,"value":130},"La récup « flottée » se court à 68–72 % de ta VMA, une allure de footing soutenu. Si tu trottines, la séance devient un fractionné classique, et plus facile : c'est la récup courue qui fait le Mona.",{"title":132,"body":133},"Partir trop vite sur les 90 secondes",{"type":25,"children":134},[135],{"type":28,"tag":29,"props":136,"children":137},{},[138],{"type":33,"value":139},"Les deux premiers efforts sont les plus longs, et ils paraissent faciles. Courus au-dessus de la plage, ils se paient sur la série de 60 secondes, et la récup devient intenable.",{"title":141,"body":142},"Sprinter les 15 secondes",{"type":25,"children":143},[144],{"type":28,"tag":29,"props":145,"children":146},{},[147],{"type":33,"value":148},"Les derniers efforts se courent à la même allure que les premiers, seulement plus court. Les transformer en sprints casse la foulée et n'ajoute rien à la séance.",{"title":150,"body":151},"Choisir un parcours vallonné",{"type":25,"children":152},[153],{"type":28,"tag":29,"props":154,"children":155},{},[156],{"type":33,"value":157},"Dans les montées, l'allure des efforts et des récups devient impossible à tenir. Pour une première fois, cherche du plat ; le Mona en côte douce est une variante, pas la séance de base.",{"prerequisites":159,"avoid_if":162},[160,161],"Courir 45 minutes sans difficulté, dont une partie à allure soutenue.","Une VMA mesurée récemment.",[163,164],"Tu as une douleur ou une blessure récente.","Une sortie longue, une autre séance intense ou une course est prévue le lendemain.",[166,175,184,193,202],{"question":167,"answer":168},"Qu'est-ce que le Mona fartlek ?",{"type":25,"children":169},[170],{"type":28,"tag":29,"props":171,"children":172},{},[173],{"type":33,"value":174},"Une séance de 20 minutes continues : 2 × 90 s, 4 × 60 s, 4 × 30 s et 4 × 15 s d'effort, chacun suivi d'une récup courue de même durée. Elle porte le surnom du marathonien australien Steve Moneghetti, « Mona », et serait l'œuvre de son entraîneur, Chris Wardlaw.",{"question":176,"answer":177},"À quelle allure courir le Mona fartlek ?",{"type":25,"children":178},[179],{"type":28,"tag":29,"props":180,"children":181},{},[182],{"type":33,"value":183},"Ici, les efforts à 93–98 % de ta VMA et les récups à 68–72 %. À VMA 14 km\u002Fh, des efforts de 4'36 à 4'22\u002Fkm et des récups de 6'18 à 5'57\u002Fkm ; à VMA 18 km\u002Fh, de 3'35 à 3'24\u002Fkm et de 4'54 à 4'38\u002Fkm. Les sources varient, de l'allure 10 km à l'allure 5 km pour les efforts.",{"question":185,"answer":186},"Qu'est-ce qu'une récup « flottée » ?",{"type":25,"children":187},[188],{"type":28,"tag":29,"props":189,"children":190},{},[191],{"type":33,"value":192},"Une récup courue à une allure régulière et détendue, nettement plus vite qu'un trot : ici, 68–72 % de ta VMA. Elle laisse redescendre un peu le souffle sans jamais le laisser revenir au calme. C'est ce qui rend le Mona plus exigeant qu'un fractionné de même durée avec une récup trottinée.",{"question":194,"answer":195},"Le Mona fartlek remplace-t-il une séance de VMA ?",{"type":25,"children":196},[197],{"type":28,"tag":29,"props":198,"children":199},{},[200],{"type":33,"value":201},"Il peut, une semaine sur deux par exemple. Les efforts sont un peu moins rapides qu'en VMA pure, mais la récup soutenue maintient l'intensité élevée pendant 20 minutes. Il travaille surtout les changements de rythme et l'enchaînement des efforts, ce qu'une séance de VMA classique travaille moins.",{"question":203,"answer":204},"Peut-on faire le Mona fartlek sur piste ?",{"type":25,"children":205},[206],{"type":28,"tag":29,"props":207,"children":208},{},[209],{"type":33,"value":210},"Oui, mais un parcours plat sur route ou un grand tour de parc s'y prêtent aussi bien : la séance se règle au temps, pas à la distance. Sur piste, lance le chrono et ignore les lignes : les changements d'allure ne tombent jamais au même endroit, et c'est très bien ainsi.",{"level":212,"text":213},"practice",{"type":25,"children":214},[215],{"type":28,"tag":29,"props":216,"children":217},{},[218],{"type":33,"value":219},"La séance est baptisée d'après le marathonien australien Steve Moneghetti, surnommé « Mona », et attribuée à son entraîneur Chris Wardlaw, selon Athletics Illustrated (2013) et Runner's Tribe. Plusieurs sources de pratique, dont McMillan Running et Athletics Illustrated, en donnent une description concordante : la même structure 2-4-4-4, avec des récups de même durée que les efforts. La séance d'origine dit simplement « effort dur » ; les sources divergent sur l'allure : allure tempo à 10 km pour R. Walker, allure 5 km ou plus rapide pour McMillan. La plage de 93–98 %, entre les deux, la récup à 68–72 %, l'échauffement et le retour au calme sont des choix Wattson. Aucune étude retrouvée. Bilan : pratique d'entraîneurs, sans étude contrôlée.",{"duration_seconds":221,"block_count":222,"load_estimate":223,"time_in_zone":224,"phases":234,"targets":282,"work":360,"profile":361},2700,31,49,[225,228,231],{"zone":226,"seconds":227},1,1200,{"zone":229,"seconds":230},2,900,{"zone":232,"seconds":233},5,600,[235,247,277],{"role":236,"first_block":237,"last_block":226,"duration_seconds":230,"intensity_min":238,"intensity_max":239,"pattern":240},"warmup",0,"60","72",[241,244],{"kind":242,"zone":226,"duration_seconds":233,"intensity_min":238,"intensity_max":243,"cadence_min":19,"cadence_max":19},"step","65",{"kind":242,"zone":229,"duration_seconds":245,"intensity_min":246,"intensity_max":239,"cadence_min":19,"cadence_max":19},300,"66",{"role":248,"first_block":229,"last_block":249,"duration_seconds":227,"intensity_min":250,"intensity_max":251,"pattern":252},"main",29,"68","98",[253,261,267,272],{"kind":254,"count":229,"unit":255,"last_omitted":260},"repeat",[256,259],{"kind":242,"zone":232,"duration_seconds":257,"intensity_min":258,"intensity_max":251,"cadence_min":19,"cadence_max":19},90,"93",{"kind":242,"zone":229,"duration_seconds":257,"intensity_min":250,"intensity_max":239,"cadence_min":19,"cadence_max":19},false,{"kind":254,"count":262,"unit":263,"last_omitted":260},4,[264,266],{"kind":242,"zone":232,"duration_seconds":265,"intensity_min":258,"intensity_max":251,"cadence_min":19,"cadence_max":19},60,{"kind":242,"zone":229,"duration_seconds":265,"intensity_min":250,"intensity_max":239,"cadence_min":19,"cadence_max":19},{"kind":254,"count":262,"unit":268,"last_omitted":260},[269,271],{"kind":242,"zone":232,"duration_seconds":270,"intensity_min":258,"intensity_max":251,"cadence_min":19,"cadence_max":19},30,{"kind":242,"zone":229,"duration_seconds":270,"intensity_min":250,"intensity_max":239,"cadence_min":19,"cadence_max":19},{"kind":254,"count":262,"unit":273,"last_omitted":260},[274,276],{"kind":242,"zone":232,"duration_seconds":275,"intensity_min":258,"intensity_max":251,"cadence_min":19,"cadence_max":19},15,{"kind":242,"zone":229,"duration_seconds":275,"intensity_min":250,"intensity_max":239,"cadence_min":19,"cadence_max":19},{"role":278,"first_block":270,"last_block":270,"duration_seconds":233,"intensity_min":279,"intensity_max":243,"pattern":280},"cooldown","55",[281],{"kind":242,"zone":226,"duration_seconds":233,"intensity_min":279,"intensity_max":243,"cadence_min":19,"cadence_max":19},[283,299,312,328,347],{"intensity_min":258,"intensity_max":251,"zone":232,"total_seconds":233,"step_seconds":19,"roles":284,"watts":285,"paces":286},[248],[],[287,291,295],{"vma_kmh":288,"pace_slow_seconds_per_km":289,"pace_fast_seconds_per_km":290,"distance_min_meters":19,"distance_max_meters":19},14,276,262,{"vma_kmh":292,"pace_slow_seconds_per_km":293,"pace_fast_seconds_per_km":294,"distance_min_meters":19,"distance_max_meters":19},16,242,230,{"vma_kmh":296,"pace_slow_seconds_per_km":297,"pace_fast_seconds_per_km":298,"distance_min_meters":19,"distance_max_meters":19},18,215,204,{"intensity_min":250,"intensity_max":239,"zone":229,"total_seconds":233,"step_seconds":19,"roles":300,"watts":301,"paces":302},[248],[],[303,306,309],{"vma_kmh":288,"pace_slow_seconds_per_km":304,"pace_fast_seconds_per_km":305,"distance_min_meters":19,"distance_max_meters":19},378,357,{"vma_kmh":292,"pace_slow_seconds_per_km":307,"pace_fast_seconds_per_km":308,"distance_min_meters":19,"distance_max_meters":19},331,313,{"vma_kmh":296,"pace_slow_seconds_per_km":310,"pace_fast_seconds_per_km":311,"distance_min_meters":19,"distance_max_meters":19},294,278,{"intensity_min":246,"intensity_max":239,"zone":229,"total_seconds":245,"step_seconds":245,"roles":313,"watts":314,"paces":315},[236],[],[316,320,324],{"vma_kmh":288,"pace_slow_seconds_per_km":317,"pace_fast_seconds_per_km":305,"distance_min_meters":318,"distance_max_meters":319},390,770,840,{"vma_kmh":292,"pace_slow_seconds_per_km":321,"pace_fast_seconds_per_km":308,"distance_min_meters":322,"distance_max_meters":323},341,880,960,{"vma_kmh":296,"pace_slow_seconds_per_km":325,"pace_fast_seconds_per_km":311,"distance_min_meters":326,"distance_max_meters":327},303,990,1080,{"intensity_min":238,"intensity_max":243,"zone":226,"total_seconds":233,"step_seconds":233,"roles":329,"watts":330,"paces":331},[236],[],[332,337,342],{"vma_kmh":288,"pace_slow_seconds_per_km":333,"pace_fast_seconds_per_km":334,"distance_min_meters":335,"distance_max_meters":336},429,396,1400,1517,{"vma_kmh":292,"pace_slow_seconds_per_km":338,"pace_fast_seconds_per_km":339,"distance_min_meters":340,"distance_max_meters":341},375,346,1600,1733,{"vma_kmh":296,"pace_slow_seconds_per_km":343,"pace_fast_seconds_per_km":344,"distance_min_meters":345,"distance_max_meters":346},333,308,1800,1950,{"intensity_min":279,"intensity_max":243,"zone":226,"total_seconds":233,"step_seconds":233,"roles":348,"watts":349,"paces":350},[278],[],[351,354,357],{"vma_kmh":288,"pace_slow_seconds_per_km":352,"pace_fast_seconds_per_km":334,"distance_min_meters":353,"distance_max_meters":336},46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