{"id":67413,"date":"2026-05-25T02:39:01","date_gmt":"2026-05-25T00:39:01","guid":{"rendered":"https:\/\/www.inspiredbysports.com\/marathon-pour-debutants-plan-dentrainement-de-16-semaines\/"},"modified":"2026-05-29T11:51:13","modified_gmt":"2026-05-29T09:51:13","slug":"marathon-pour-debutants-plan-dentrainement-de-16-semaines","status":"publish","type":"post","link":"https:\/\/www.inspiredbysports.com\/fr\/marathon-pour-debutants-plan-dentrainement-de-16-semaines\/","title":{"rendered":"Marathon pour d\u00e9butants : plan d&rsquo;entra\u00eenement de 16 semaines"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">[vc_row row_type=\u00a0\u00bbrow\u00a0\u00bb use_row_as_full_screen_section=\u00a0\u00bbno\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb background_animation=\u00a0\u00bbnone\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column][vc_row_inner row_type=\u00a0\u00bbrow\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb use_row_as_full_screen_section_slide=\u00a0\u00bbno\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column_inner][vc_column_text]\n<h4><a href=\"\/?cat=809\" target=\"_blank\" rel=\"noopener\"><em>Sports individuels<\/em><\/a><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_separator type=\u00a0\u00bbnormal\u00a0\u00bb color=\u00a0\u00bb#3b3b3c\u00a0\u00bb border_style=\u00a0\u00bb\u00a0\u00bb thickness=\u00a0\u00bb2&Prime; down=\u00a0\u00bb30&Prime;][\/vc_column][\/vc_row][vc_row row_type=\u00a0\u00bbrow\u00a0\u00bb use_row_as_full_screen_section=\u00a0\u00bbno\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb background_animation=\u00a0\u00bbnone\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column][vc_row_inner row_type=\u00a0\u00bbrow\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb use_row_as_full_screen_section_slide=\u00a0\u00bbno\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column_inner width=\u00a0\u00bb1\/6&Prime;][vc_single_image image=\u00a0\u00bb46560&Prime; img_size=\u00a0\u00bb200&#215;200&Prime; alignment=\u00a0\u00bbcenter\u00a0\u00bb qode_css_animation=\u00a0\u00bb\u00a0\u00bb el_class=\u00a0\u00bbibs-wappen\u00a0\u00bb][\/vc_column_inner][vc_column_inner width=\u00a0\u00bb5\/6&Prime;][vc_empty_space height=\u00a0\u00bb10px\u00a0\u00bb][vc_column_text]AUTEUR :[\/vc_column_text][vc_empty_space height=\u00a0\u00bb10px\u00a0\u00bb][vc_column_text]<span style=\"font-family: Merriweather; font-size: 18pt;\">Elias Koll\u00f6ck<\/span>[\/vc_column_text][vc_empty_space height=\u00a0\u00bb10px\u00a0\u00bb][vc_column_text]<em><span style=\"font-family: Merriweather;\"><a href=\"https:\/\/www.inspiredbysports.com\/fr\/experts\/elias-kollboeck\/\">Voir le profil &rsaquo;&rsaquo; <\/a><\/span><\/em>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_empty_space height=\u00a0\u00bb30px\u00a0\u00bb][\/vc_column][\/vc_row][vc_row row_type=\u00a0\u00bbrow\u00a0\u00bb use_row_as_full_screen_section=\u00a0\u00bbno\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb background_animation=\u00a0\u00bbnone\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column][vc_column_text]\n<p style=\"display:inline-block;background:#00FFFF;color:#1a2a2e;padding:4px 14px;border-radius:20px;font-size:0.85em;font-weight:600;margin-bottom:18px;\">2 Min. de lecture<\/p>\n<p><strong>Faire un marathon n\u2019est pas un acte \u00e9litaire. Qui dispose de 3 \u00e0 4 fois par semaine 45 minutes et s\u2019entra\u00eene cons\u00e9quemment pendant 16 semaines peut finir les 42,195 km. La difficult\u00e9 ne r\u00e9side pas dans l\u2019endurance &#8211; c\u2019est la patience d\u2019aller lentement pour finir rapidement.<\/strong><\/p>\n<h2 style=\"line-height: 1.5;\">Les points cl\u00e9s en bref<\/h2>\n<ul>\n<li><strong>Pr\u00e9requis :<\/strong> Marcher confortablement pendant 60 \u00e0 90 minutes sans pause &#8211; c\u2019est la base de ce plan.<\/li>\n<li><strong>R\u00e8gle 80\/20 :<\/strong> 80 % des entra\u00eenements \u00e0 faible intensit\u00e9, 20 % intenses. La plupart des d\u00e9butants font l\u2019inverse.<\/li>\n<li><strong>Course longue le week-end :<\/strong> Le c\u0153ur de chaque plan de marathon &#8211; une fois par semaine augmenter progressivement la distance.<\/li>\n<li><strong>Kilom\u00e8tre du mur \u00e0 32 km :<\/strong> Les r\u00e9serves de glycog\u00e8ne propres sont vides apr\u00e8s ~30 km &#8211; se pr\u00e9parer mentalement et physiquement.<\/li>\n<li><strong>Semaine de repos :<\/strong> Toutes les 4 semaines, une semaine avec 30 % moins d\u2019intensit\u00e9 pour la r\u00e9g\u00e9n\u00e9ration.<\/li>\n<\/ul>\n<h2 style=\"line-height: 1.5;\">Les principes fondamentaux de l\u2019entra\u00eenement au marathon<\/h2>\n<p><strong>Construction de base (semaines 1-4) :<\/strong> Courir 4 fois par semaine, 30 \u00e0 60 minutes, tout au rythme calme (rythme conversationnel &#8211; vous pouvez parler pendant la course). Aucune indication de vitesse, seulement le sentiment. Objectif : \u00e9tablir une base de 40 \u00e0 50 km par semaine.<\/p>\n<p><strong>Phase d\u2019entra\u00eenement (semaines 5-12) :<\/strong> Augmenter chaque semaine la distance de la course longue de 1 \u00e0 2 km, commen\u00e7ant \u00e0 18 km jusqu\u2019\u00e0 32-35 km maximum. En semaine : 2 courses moyennes (12-18 km) et 1 course \u00e0 vitesse contr\u00f4l\u00e9e. Jour de repos obligatoire &#8211; pas de \u00ab course l\u00e9g\u00e8re \u00bb, mais v\u00e9ritable r\u00e9cup\u00e9ration.<\/p>\n<p><strong>Taper (semaines 13-16) :<\/strong> R\u00e9duire l\u2019intensit\u00e9 de 30 \u00e0 40 %, conserver l\u2019intensit\u00e9 et la vitesse. Le corps charge ses r\u00e9serves d\u2019\u00e9nergie. Beaucoup de d\u00e9butants se sentent mal durant cette phase &#8211; c\u2019est normal.<\/p>\n<\/p>\n<h2 style=\"line-height: 1.5;\">Alimentation et \u00e9quipement<\/h2>\n<p><strong>Alimentation :<\/strong> Pas de r\u00e9gime marathon &#8211; vous br\u00fblez entre 400 et 700 kcal par heure lors de l\u2019entra\u00eenement au marathon. Les glucides sont vos amis : flocons d\u2019avoine, bananes, p\u00e2tes compl\u00e8tes. Apporter des glucides sur les longues courses \u00e0 partir de 90 minutes (gels, dattes, banane). Hydratation : 400 \u00e0 600 ml par heure, avec des \u00e9lectrolytes pour les courses sup\u00e9rieures \u00e0 2 heures.<\/p>\n<p><strong>Chaussures :<\/strong> L\u2019investissement le plus important. Analyse des chaussures de course chez un professionnel (analyse gratuite dans la plupart des magasins). Budget : minimum 120 \u20ac, pr\u00e9f\u00e9rablement 150-180 \u20ac pour un mod\u00e8le qui convient vraiment. Les chaussures avec semelles en carbone pour d\u00e9butants sont surestim\u00e9es &#8211; un amorti confortable est plus important.<\/p>\n<\/p>\n<h2 style=\"line-height: 1.5;\">Le jour de comp\u00e9tition : ce qui compte vraiment<\/h2>\n<p><strong>Rythme de d\u00e9part :<\/strong> La moiti\u00e9 des d\u00e9butants \u00e9choue car ils partent trop vite. Le sentiment au d\u00e9part est euphorique, l&rsquo;adr\u00e9naline pousse &#8211; mais au kilom\u00e8tre 32, tous sont rattrap\u00e9s. Plan : les premiers 10 km \u00e0 15-20 secondes par kilom\u00e8tre plus lents que le rythme cible. \u00ab D\u00e9marrez lentement, terminez fort. \u00bb<\/p>\n<p><strong>Mur de l&rsquo;\u00e9puisement :<\/strong> Lorsque le corps bascule vers la combustion des graisses (glycog\u00e8ne \u00e9puis\u00e9) entre les km 30-35, chaque pas semble plus lourd. En revanche : gels r\u00e9guliers \u00e0 partir du km 18, pr\u00e9paration mentale, fixation d&rsquo;objectifs interm\u00e9diaires (\u00ab juste jusqu&rsquo;\u00e0 la prochaine station \u00bb).<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row row_type=\u00a0\u00bbrow\u00a0\u00bb use_row_as_full_screen_section=\u00a0\u00bbno\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb background_animation=\u00a0\u00bbnone\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column][vc_column_text]\n<div style=\"margin-top:45px; padding:28px 25px 12px; background:rgba(0,0,0,0.03); border-radius:10px; border-left:4px solid #00d4c8;\">\n<h2>Foire aux questions<\/h2>\n<h3>Combien de semaines de pr\u00e9paration sont n\u00e9cessaires pour son premier marathon ?<\/h3>\n<p>En r\u00e8gle g\u00e9n\u00e9rale : 16 \u00e0 20 semaines avec une base de 30 \u00e0 40 km\/semaine. Ceux qui n&rsquo;ont jamais couru plus de 60 minutes d&rsquo;affil\u00e9e devraient d&rsquo;abord construire une base pendant 3 \u00e0 4 mois. Ne sous-estimez pas la pr\u00e9paration &#8211; le corps a besoin de temps.<\/p>\n<h3>Quel est le rythme de course id\u00e9al pour son premier marathon ?<\/h3>\n<p>Calculez le rythme que vous connaissez gr\u00e2ce \u00e0 vos longues s\u00e9ances d&rsquo;entra\u00eenement et courez 10 \u00e0 20 secondes par kilom\u00e8tre plus lentement. Ceux qui souhaitent terminer leur premier marathon sans souffrir : rythme cible = rythme du long run + 15-20 secondes\/km.<\/p>\n<h3>Quels marathons allemands conviennent aux d\u00e9butants ?<\/h3>\n<p>Marathon de Berlin (tr\u00e8s plat, ambiance exceptionnelle), Marathon de Francfort (rapide, bien organis\u00e9), Marathon d&rsquo;Hambourg (avril, bonnes conditions printani\u00e8res). Tous les trois ont de grands effectifs de coureurs et beaucoup de soutien sur la piste.<\/p>\n<\/div>\n<h3>Plus dans nos magazines<\/h3>\n<ul>\n<li>Recovery-Training : Pourquoi la r\u00e9cup\u00e9ration est d\u00e9cisive<\/li>\n<li><a href=\"https:\/\/www.inspiredbyluxury.com\" target=\"_blank\" rel=\"noopener\">Marathon-Reise : Top marathons urbains mondiaux &#8211; InspiredByLuxury<\/a><\/li>\n<\/ul>\n<div style=\"display:flex;gap:16px;margin:32px 0;\">\n<div style=\"flex:1;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border-top:3px solid #00D4D4;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">3<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">Qui dispose de 45 minutes 4 fois par semaine et s&rsquo;entra\u00eene de mani\u00e8re r\u00e9guli\u00e8re pendant 16 semaines peut atteindre les 42,1<\/div>\n<div style=\"font-size:11px;color:#666;margin-top:6px;\">Source : article existant<\/div>\n<\/div>\n<\/div>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row row_type=\u00a0\u00bbrow\u00a0\u00bb use_row_as_full_screen_section=\u00a0\u00bbno\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb background_animation=\u00a0\u00bbnone\u00a0\u00bb css_animation=\u00a0\u00bb\u00a0\u00bb][vc_column][vc_column_text]\n<p style=\"text-align: right;\"><em>Source de l&rsquo;image : Pexels \/ RUN 4 FFWPU<\/em><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"<p>**Version pour d\u00e9butants : passez du 5 km au marathon en 16 semaines.** Voici ce qu\u2019il faut savoir sur l\u2019allure, la r\u00e9cup\u00e9ration, l\u2019alimentation et\u2026<\/p>","protected":false},"author":82,"featured_media":60427,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"D\u00e9butant marathon","_yoast_wpseo_title":"Marathon pour d\u00e9butants : plan d'entra\u00eenement de 16 semaines","_yoast_wpseo_metadesc":"Marathon pour d\u00e9butants : votre plan d'entra\u00eenement de 16 semaines. De 5 km \u00e0 la distance compl\u00e8te - tout sur le rythme, l'alimentation et la pr\u00e9paration\u2026","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_opengraph-image":"","_yoast_wpseo_opengraph-image-id":0,"_yoast_wpseo_twitter-image":"","_yoast_wpseo_twitter-image-id":0,"ibs_difficulty":"","_evm_slot_owner":"","_wp_old_slug":[],"footnotes":""},"categories":[809,1386],"tags":[547,666,548,583],"class_list":["post-67413","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-individual-sports-en","category-individual-sports","tag-fitness","tag-running","tag-sport","tag-training"],"wpml_language":"fr","wpml_translation_of":60428,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Marathon pour d\u00e9butants : plan d&#039;entra\u00eenement de 16 semaines<\/title>\n<meta name=\"description\" content=\"Marathon pour d\u00e9butants : votre plan d&#039;entra\u00eenement de 16 semaines. 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