{"id":70066,"date":"2026-07-14T21:14:37","date_gmt":"2026-07-14T19:14:37","guid":{"rendered":"https:\/\/www.inspiredbysports.com\/ton-premier-marathon-le-plan-de-16-semaines-qui-tient\/"},"modified":"2026-07-24T06:36:58","modified_gmt":"2026-07-24T04:36:58","slug":"ton-premier-marathon-le-plan-de-16-semaines-qui-tient","status":"publish","type":"post","link":"https:\/\/www.inspiredbysports.com\/fr\/ton-premier-marathon-le-plan-de-16-semaines-qui-tient\/","title":{"rendered":"Ton premier marathon : Le plan de 16 semaines qui tient"},"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 width=\u00a0\u00bb1\/6&Prime;][vc_single_image image=\u00a0\u00bb60830&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;\">Sonja H\u00f6slmeier<\/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\/experts\/sonja-hoeslmeier\/\">Vers 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]\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;\">8 min de lecture<\/p>\n<p><strong>Seize semaines, trois \u00e0 quatre sorties par semaine, un objectif honn\u00eate : arriver plut\u00f4t que de s&rsquo;effondrer. Celui qui court d\u00e9j\u00e0 cinq kilom\u00e8tres d&rsquo;affil\u00e9e poss\u00e8de une base suffisante pour r\u00e9ussir les 42,195 en quatre mois. Le pi\u00e8ge ne se trouve pas dans la distance. Il se trouve dans le fait que tu dois courir la plupart du temps plus lentement que ton ego ne le permet. C&rsquo;est pr\u00e9cis\u00e9ment l\u00e0 que la plupart des d\u00e9butants \u00e9chouent, pas le jour de la course.<\/strong><\/p>\n<div style=\"position:relative;margin:28px 0 32px;padding:24px 28px 20px;background:linear-gradient(135deg, rgba(0,255,255,0.06) 0%, rgba(149,200,219,0.08) 100%);border-radius:12px;border:1px solid rgba(0,255,255,0.35);box-shadow:0 0 18px rgba(0,255,255,0.12);overflow:hidden;\">\n<div style=\"position:absolute;top:-8px;right:-8px;opacity:0.07;font-size:120px;line-height:1;font-weight:900;color:#00FFFF;pointer-events:none;\">&#9889;<\/div>\n<h2 style=\"line-height:1.5;margin:0 0 16px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Sprint court<\/h2>\n<ul style=\"margin:0;padding:0 0 0 20px;list-style:none;\">\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> <strong>Seize semaines suffisent<\/strong>, si tu cours d\u00e9j\u00e0 cinq kilom\u00e8tres d&rsquo;affil\u00e9e. Trois \u00e0 quatre s\u00e9ances par semaine, sans s&rsquo;\u00e9puiser tous les jours.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> <strong>Le principe 80\/20 est au c\u0153ur<\/strong> : 80 % de tes kilom\u00e8tres \u00e0 allure lente, 20 % rapides. Le scientifique du sport Stephen Seiler a rendu ce training polaris\u00e9 accessible.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> <strong>Le volume augmente progressivement<\/strong> : D\u00e9part autour de 25 kilom\u00e8tres par semaine, pic \u00e0 50-55. Maximum dix pour cent de plus par semaine.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> <strong>Une semaine sur trois ou quatre all\u00e8ge<\/strong> : Volume r\u00e9duit d&rsquo;environ 40 %. Le corps se construit pendant la pause, pas pendant la course.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> <strong>La longue sortie reste sacr\u00e9e<\/strong>, mais se termine \u00e0 l&rsquo;entra\u00eenement autour de 32 kilom\u00e8tres. Les dix kilom\u00e8tres manquants, c&rsquo;est l&rsquo;excitation de la course qui les porte le jour J.<\/li>\n<\/ul>\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Pourquoi tu dois courir plus lentement que tu ne le penses<\/h2>\n<p>Le premier mois d&rsquo;entra\u00eenement typique se pr\u00e9sente ainsi : tu pars, tu te sens bien, tu acc\u00e9l\u00e8res jusqu&rsquo;\u00e0 ce que la respiration devienne difficile. Chaque sortie devient une petite comp\u00e9tition contre toi-m\u00eame. Cela donne l&rsquo;impression d&rsquo;\u00eatre productif. C&rsquo;est la raison principale pour laquelle tant de d\u00e9butants sont \u00e0 plat, ennuy\u00e9s ou bless\u00e9s au troisi\u00e8me mois.<\/p>\n<p>La science du sport est assez claire sur ce point. Le chercheur norv\u00e9gien Stephen Seiler a document\u00e9 pendant des ann\u00e9es comment les athl\u00e8tes d&rsquo;\u00e9lite en sports d&rsquo;endurance s&rsquo;entra\u00eenent r\u00e9ellement. Le sch\u00e9ma est \u00e9tonnamment constant : environ 80 % du temps d&rsquo;entra\u00eenement dans la zone tr\u00e8s facile, environ 20 % vraiment dur. Le milieu tenace, ce semi-rapide, est presque compl\u00e8tement \u00e9vit\u00e9. C&rsquo;est ce qu&rsquo;on appelle l&rsquo;entra\u00eenement polaris\u00e9. Dans une \u00e9tude contr\u00f4l\u00e9e avec des coureurs amateurs, un programme 80\/20 de dix semaines a apport\u00e9 des progr\u00e8s mesurables sur dix kilom\u00e8tres par rapport \u00e0 un volume \u00e9quivalent d&rsquo;entra\u00eenement en zone moyenne.<\/p>\n<p>Lent veut dire lent. Tu devrais pouvoir converser pendant la plupart de tes courses, en phrases compl\u00e8tes, sans haleter. Celui qui maintient son <a href=\"https:\/\/www.inspiredbysports.com\/fr\/zone-2-personnalise-ce-que-les-donnees-fatmax-et-vt1-apprennent\/\">pouls en zone 2<\/a> s&rsquo;entra\u00eene exactement l\u00e0 o\u00f9 le corps apprend \u00e0 utiliser les graisses comme carburant et \u00e0 d\u00e9velopper le syst\u00e8me a\u00e9robie. Les 20 % rapides arrivent plus tard, de mani\u00e8re cibl\u00e9e et mod\u00e9r\u00e9e. D&rsquo;abord la base, puis l&rsquo;aff\u00fbtage.<\/p>\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;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">16<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">Semaines du run de base \u00e0 la ligne de d\u00e9part<\/div><\/div>\n<div style=\"flex:1;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">80\/20<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">Ratio des kilom\u00e8tres lents aux kilom\u00e8tres rapides<\/div><\/div>\n<div style=\"flex:1;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">32 km<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">Plus long run de tout l&rsquo;entra\u00eenement<\/div><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Les 16 semaines, divis\u00e9es en quatre phases<\/h2>\n<p>Un plan marathon n&rsquo;est pas une montagne sauvage que tu escalades, mais un escalier avec des paliers clairs. Quatre phases, chacune d&rsquo;environ quatre semaines, chacune avec son propre r\u00f4le. Tu augmentes, tu all\u00e8ges, tu augmentes \u00e0 nouveau. Ce qui compte, c&rsquo;est l&rsquo;ordre, pas l&rsquo;h\u00e9ro\u00efsme.<\/p>\n<div style=\"margin:32px 0;\">\n<div style=\"display:flex;gap:16px;align-items:flex-start;margin-bottom:24px;\">\n<div style=\"flex-shrink:0;width:36px;height:36px;background:#00D4D4;color:#fff;border-radius:50%;display:flex;align-items:center;justify-content:center;font-weight:700;font-size:0.95em;\">1<\/div>\n<div>\n<p style=\"margin:0 0 4px;font-weight:700;color:#1a2a2e;\">Semaine 1 \u00e0 4 : Poser les bases<\/p>\n<p style=\"margin:0;color:#555;line-height:1.6;\">Environ 25 \u00e0 30 kilom\u00e8tres par semaine, r\u00e9partis sur trois sorties \u00e0 allure facile. La longue sortie passe de 10 \u00e0 14 kilom\u00e8tres. Pas de rythme, pas d&rsquo;intervalles, seulement la construction tranquille. C&rsquo;est ici que ton corps s&rsquo;habitue \u00e0 la r\u00e9gularit\u00e9. C&rsquo;est pr\u00e9cis\u00e9ment cela qui sera plus tard ta fondation.<\/p>\n<\/p><\/div><\/div>\n<div style=\"display:flex;gap:16px;align-items:flex-start;margin-bottom:24px;\">\n<div style=\"flex-shrink:0;width:36px;height:36px;background:#00D4D4;color:#fff;border-radius:50%;display:flex;align-items:center;justify-content:center;font-weight:700;font-size:0.95em;\">2<\/div>\n<div>\n<p style=\"margin:0 0 4px;font-weight:700;color:#1a2a2e;\">Semaine 5 \u00e0 8 : Augmenter le volume<\/p>\n<p style=\"margin:0;color:#555;line-height:1.6;\">Le volume hebdomadaire passe maintenant vers 35 \u00e0 45 kilom\u00e8tres. Une quatri\u00e8me s\u00e9ance s&rsquo;ajoute. Pour la premi\u00e8re fois, tu int\u00e8gres de courts segments \u00e0 allure, par exemple deux fois dix minutes soutenu dans la longue sortie. La longue sortie elle-m\u00eame grimpe \u00e0 20-22 kilom\u00e8tres. N&rsquo;augmente jamais de plus de dix pour cent par semaine.<\/p>\n<\/p><\/div><\/div>\n<div style=\"display:flex;gap:16px;align-items:flex-start;margin-bottom:24px;\">\n<div style=\"flex-shrink:0;width:36px;height:36px;background:#00D4D4;color:#fff;border-radius:50%;display:flex;align-items:center;justify-content:center;font-weight:700;font-size:0.95em;\">3<\/div>\n<div>\n<p style=\"margin:0 0 4px;font-weight:700;color:#1a2a2e;\">Semaine 9 \u00e0 12 : Devenir sp\u00e9cifique<\/p>\n<p style=\"margin:0;color:#555;line-height:1.6;\">La phase la plus dure. Pic \u00e0 50-55 kilom\u00e8tres, la longue sortie atteint 28 \u00e0 32 kilom\u00e8tres. Dans la longue sortie, tu t&rsquo;entra\u00eenes maintenant \u00e0 ton allure marathon pr\u00e9vue sur des segments plus longs, afin que le corps connaisse l&rsquo;allure de course avant que cela compte. Une semaine d&rsquo;all\u00e8gement entre les deux est obligatoire, ce n&rsquo;est pas un signe de faiblesse.<\/p>\n<\/p><\/div><\/div>\n<div style=\"display:flex;gap:16px;align-items:flex-start;margin-bottom:20px;\">\n<div style=\"flex-shrink:0;width:36px;height:36px;background:#00D4D4;color:#fff;border-radius:50%;display:flex;align-items:center;justify-content:center;font-weight:700;font-size:0.95em;\">4<\/div>\n<div>\n<p style=\"margin:0 0 4px;font-weight:700;color:#1a2a2e;\">Semaine 13 \u00e0 16 : Ralentir et arriver<\/p>\n<p style=\"margin:0;color:#555;line-height:1.6;\">Le volume diminue nettement au cours des deux \u00e0 trois derni\u00e8res semaines, l&rsquo;intensit\u00e9 reste l\u00e9g\u00e8re. Cela semble faux, parce que tu te sens frais et sous-utilis\u00e9, mais c&rsquo;est exactement le plan. Ce que le <a href=\"https:\/\/www.inspiredbysports.com\/fr\/marathon-ce-que-les-dernieres-semaines-avant-la-course-peuvent-apporter\/\">tapering apporte vraiment<\/a>, presque tous les premiers marathoniens le sous-estiment. La derni\u00e8re semaine est repos, sommeil et glucides. Ensuite tu cours.<\/p>\n<\/p><\/div><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Les trois erreurs qui font perdre leur objectif aux d\u00e9butants<\/h2>\n<p>La premi\u00e8re erreur est l&rsquo;allure. Celui qui transforme chaque course facile en petite course collecte de la fatigue au lieu de la forme. Le syst\u00e8me a\u00e9robie se d\u00e9veloppe dans la zone lente, pas en semi-gaz constant. Freine ton ego lors des s\u00e9ances tranquilles, alors tu auras vraiment quelque chose \u00e0 donner les jours durs.<\/p>\n<figure class=\"evm-inline-figure inarticle-visual\" style=\"display:block;max-width:100%;width:100%;margin:28px auto;border-radius:8px;overflow:hidden;border:1px solid #00FFFF33;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2026\/06\/post-iav0-hero-22.jpg\" alt=\"Un escalier \u00e0 quatre marches visualise la pr\u00e9paration au marathon en phases claires avec kilom\u00e8tres et focus.\" style=\"width:100%;height:auto;display:block;\" loading=\"lazy\"\/><figcaption style=\"font-size:.85em;color:#667;margin-top:.5em;font-style:italic;line-height:1.45;\">Quatre phases augmentent syst\u00e9matiquement le volume et l&rsquo;intensit\u00e9 de l&rsquo;entra\u00eenement.<\/figcaption><\/figure>\n<p>La deuxi\u00e8me erreur est la gourmandise en volume. Trois bonnes semaines, la confiance en soi grandit, alors tu ajoutes encore une longue s\u00e9ance. La r\u00e8gle des dix pour cent n&rsquo;existe pas par prudence, mais parce que les tendons, les ligaments et les os s&rsquo;adaptent plus lentement que tes poumons. Les blessures pendant la pr\u00e9paration ne viennent presque jamais de l&rsquo;allure de course, mais d&rsquo;une augmentation trop rapide.<\/p>\n<p>La troisi\u00e8me erreur est le m\u00e9pris de la pause. Laisser tomber les semaines d&rsquo;all\u00e8gement, raccourcir le tapering, quand m\u00eame jogger les jours de repos : cela donne l&rsquo;impression d&rsquo;\u00eatre travailleur et sabote ta forme. L&rsquo;adaptation se produit pendant le sommeil et la r\u00e9cup\u00e9ration, pas dans le stimulus lui-m\u00eame. Celui qui prend sa <a href=\"https:\/\/www.inspiredbysports.com\/fr\/?p=69471\">r\u00e9cup\u00e9ration au s\u00e9rieux<\/a> court le jour J avec un corps qui a envie de 42 kilom\u00e8tres.<\/p>\n<div style=\"background:#F7F9E4;border-radius:8px;padding:16px 20px;margin:24px 0;\">\n  <strong style=\"color:#1a2a2e;\">Conseil :<\/strong> Fais le test de la parole, si tu ne fais pas confiance au cardiofr\u00e9quencem\u00e8tre. Tant que tu peux dire des phrases compl\u00e8tes pendant la course facile, tu cours vraiment lentement. D\u00e8s que tu ne r\u00e9ponds plus qu&rsquo;en mots-cl\u00e9s, tu es trop rapide. Ton corps est la station de mesure la plus honn\u00eate que tu aies.<\/div>\n<p>&nbsp;<\/p>\n<div style=\"margin-top:20px;padding:28px 25px 8px;background:linear-gradient(135deg, rgba(0,212,212,0.08) 0%, rgba(149,200,219,0.12) 100%);border-radius:12px;border:1px solid rgba(0,255,255,0.35);box-shadow:0 0 18px rgba(0,255,255,0.12);\">\n<h2 style=\"line-height:1.5;margin:0 0 8px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> R\u00e9cup\u00e9ration<\/h2>\n<p style=\"margin:0 0 16px;font-size:0.88em;color:#666;\">Clique sur une question pour d\u00e9rouler la r\u00e9ponse.<\/p>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> 16 semaines suffisent-elles vraiment pour son premier marathon ?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Si tu apportes une petite base, oui. En r\u00e8gle g\u00e9n\u00e9rale, tu devrais pouvoir courir cinq kilom\u00e8tres d&rsquo;affil\u00e9e au d\u00e9part et \u00eatre d\u00e9j\u00e0 sorti r\u00e9guli\u00e8rement depuis quelques semaines. Si tu es un d\u00e9butant complet sans aucune base de course, pr\u00e9vois plut\u00f4t 20 \u00e0 24 semaines. Les 16 semaines sont destin\u00e9es aux personnes qui courent d\u00e9j\u00e0, mais pas encore aussi loin.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> \u00c0 quelle allure doit \u00eatre la course facile ?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Assez lentement pour que tu puisses converser \u00e0 c\u00f4t\u00e9. En termes de zones de fr\u00e9quence cardiaque, cela correspond grossi\u00e8rement \u00e0 65 \u00e0 75 % de ta fr\u00e9quence cardiaque maximale. Pour la plupart, cela semble au d\u00e9but g\u00eanantement confortable. Exactement juste. Si quelqu&rsquo;un te double et que tu ressens l&rsquo;envie de le suivre, laisse-le passer.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Dois-je courir les 42 kilom\u00e8tres complets \u00e0 l&rsquo;entra\u00eenement ?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Non. Tu ne devrais pas non plus. La plus longue sortie d&rsquo;entra\u00eenement se termine vers 30 \u00e0 32 kilom\u00e8tres. Tout au-del\u00e0 co\u00fbte plus de r\u00e9cup\u00e9ration qu&rsquo;il n&rsquo;apporte de forme. Le risque de blessure augmente sans r\u00e9elle contrepartie. Les dix derniers kilom\u00e8tres le jour de la course, c&rsquo;est la forme du jour, les jambes fra\u00eeches issues du tapering et l&rsquo;ambiance dans le peloton qui te portent.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Et si je suis malade une semaine ?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Une semaine de pause ne te fait pas reculer. Ne reprends pas l\u00e0 o\u00f9 tu t&rsquo;es arr\u00eat\u00e9, mais une marche en dessous et sens ton chemin sur quelques jours. En cas d&rsquo;infection avec fi\u00e8vre : d&rsquo;abord compl\u00e8tement r\u00e9tabli, puis recommencer \u00e0 courir. Mieux vaut arriver \u00e0 la ligne de d\u00e9part avec un peu moins de kilom\u00e8tres que bless\u00e9.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:none !important;background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Ai-je besoin d&rsquo;une montre de running ou de chaussures sp\u00e9ciales ?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Une montre avec mesure de la fr\u00e9quence cardiaque aide \u00e0 garder les courses faciles vraiment faciles, mais ce n&rsquo;est pas obligatoire. Le test de la parole fonctionne aussi. Plus importants sont des chaussures adapt\u00e9es et rod\u00e9es : ach\u00e8te-les suffisamment t\u00f4t, jamais neuves le jour de la course. Une deuxi\u00e8me paire pour alterner pr\u00e9serve le mat\u00e9riel et tes articulations sur les nombreux kilom\u00e8tres d&rsquo;entra\u00eenement.<\/div>\n<\/details>\n<\/div>\n[vc_row css_animation=\u00a0\u00bb\u00a0\u00bb row_type=\u00a0\u00bbrow\u00a0\u00bb use_row_as_full_screen_section=\u00a0\u00bbno\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb angled_section=\u00a0\u00bbno\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb background_image_as_pattern=\u00a0\u00bbwithout_pattern\u00a0\u00bb][vc_column][vc_column_text]\n<div style=\"border-top:2px solid rgba(0,255,255,0.4);padding-top:24px;margin-top:36px;\">\n<div style=\"display:flex;gap:14px;align-items:center;margin-bottom:20px;\">\n<img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2026\/03\/sonja-hoeslmeier.jpg\" alt=\"Sonja H\u00f6slmeier\" style=\"width:48px;height:48px;border-radius:50%;object-fit:cover;border:2px solid #00FFFF;\"><\/p>\n<div style=\"color:#1a2a2e;\">\nSonja H\u00f6slmeier<br \/>\nR\u00e9daction IBS Publishing &rsaquo;&rsaquo;\n<\/div>\n<\/div>\n<div style=\"font-size:11px;text-transform:uppercase;letter-spacing:1.5px;color:#00FFFF;font-weight:600;margin-bottom:10px;\">Lire la suite<\/div>\n<p><a href=\"https:\/\/www.inspiredbysports.com\/fr\/marathon-ce-que-les-dernieres-semaines-avant-la-course-peuvent-apporter\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Tapering marathon : ce que les derni\u00e8res semaines apportent vraiment <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><br \/>\n<a href=\"https:\/\/www.inspiredbysports.com\/fr\/analyse-du-marathon-de-londres-ce-que-les-pros-et-les-tenants-du-titre\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Marathon de Londres : ce que les splits d&rsquo;\u00e9lite te r\u00e9v\u00e8lent pour ton entra\u00eenement <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><br \/>\n<a href=\"https:\/\/www.inspiredbysports.com\/fr\/zone-2-personnalise-ce-que-les-donnees-fatmax-et-vt1-apprennent\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">Zone 2 personnalis\u00e9e : ce que FatMax et VT1 t&rsquo;apportent <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><br \/>\n<a href=\"https:\/\/www.inspiredbysports.com\/fr\/?p=69471\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;border-bottom:1px solid rgba(0,255,255,0.12);\">R\u00e9cup\u00e9ration pour les athl\u00e8tes d&rsquo;endurance : ce qui compte vraiment <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><br \/>\n<a href=\"https:\/\/www.inspiredbysports.com\/fr\/entrainement-a-lendurance-mentale-pourquoi-votre-cerveau-abandonne-avant-vos\/\" style=\"display:block;padding:6px 0;color:#1a2a2e;text-decoration:none;font-size:13px;line-height:1.3;\">Brain Endurance Training : pourquoi ta t\u00eate l\u00e2che avant tes jambes <span style=\"color:#00FFFF;\">&#8594;<\/span><\/a><\/p>\n<\/div>\n[\/vc_column_text][\/vc_column][\/vc_row]\n[vc_row css_animation=\u00a0\u00bb\u00a0\u00bb row_type=\u00a0\u00bbrow\u00a0\u00bb use_row_as_full_screen_section=\u00a0\u00bbno\u00a0\u00bb type=\u00a0\u00bbfull_width\u00a0\u00bb angled_section=\u00a0\u00bbno\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb background_image_as_pattern=\u00a0\u00bbwithout_pattern\u00a0\u00bb][vc_column][vc_column_text]\n<p>&nbsp;<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row]\n<!-- ibs_difficulty: beginner --><\/p>\n<style>\n.wpb_wrapper details summary::-webkit-details-marker,.wpb_wrapper details summary::marker{display:none !important;content:\"\" !important;}\n.wpb_wrapper details[open] .ibs-faq-arrow{transform:rotate(0deg) !important;opacity:1 !important;}\n.wpb_wrapper details summary:hover{color:#00D4D4 !important;}\n.wpb_wrapper details[open]>summary{color:#00D4D4 !important;}\n.wpb_wrapper details::after,.wpb_wrapper details::before,.wpb_wrapper summary::after,.wpb_wrapper summary::before{display:none !important;content:none !important;background:none !important;width:0 !important;height:0 !important;}\n<\/style>\n<p style=\"text-align:right;color:#868e96;font-size:0.85em;margin-top:48px;\"><em>Source de l&rsquo;image : Image de couverture et images de l&rsquo;article g\u00e9n\u00e9r\u00e9es par IA (juin 2026)<\/em><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Premier marathon sans drame : le principe 80\/20, une progression r\u00e9aliste sur 16 semaines et les trois erreurs qui co\u00fbtent leur objectif aux d\u00e9butants.<\/p>","protected":false},"author":84,"featured_media":69522,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"Premier marathon sans drame : le principe 80\/20, une progression r\u00e9aliste sur 16 semaines et les trois erreurs qui co\u00fbtent leur objectif aux d\u00e9butants.","_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":"beginner","_evm_slot_owner":"","_wp_old_slug":[],"footnotes":""},"categories":[796],"tags":[],"class_list":["post-70066","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-yoga"],"wpml_language":"fr","wpml_translation_of":69521,"yoast_head":"<!-- This site is optimized with the Yoast SEO 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