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La bonne proportion dépend du niveau, de l’historique et de la tolérance.",{"type":21,"tag":56,"props":699,"children":701},{"id":700},"_9-exemples-de-séances-en-endurance-fondamentale",[702],{"type":27,"value":703},"9) Exemples de séances en endurance fondamentale",{"type":21,"tag":156,"props":705,"children":707},{"id":706},"séance-ef-simple",[708],{"type":27,"value":709},"Séance EF simple",{"type":21,"tag":68,"props":711,"children":712},{},[713,718],{"type":21,"tag":72,"props":714,"children":715},{},[716],{"type":27,"value":717},"45 à 75 min en EF (Z2)",{"type":21,"tag":72,"props":719,"children":720},{},[721],{"type":27,"value":722},"objectif : régularité, respiration calme",{"type":21,"tag":156,"props":724,"children":726},{"id":725},"ef-éducatifs-technique-sans-intensité",[727],{"type":27,"value":728},"EF + éducatifs (technique sans intensité)",{"type":21,"tag":68,"props":730,"children":731},{},[732,737],{"type":21,"tag":72,"props":733,"children":734},{},[735],{"type":27,"value":736},"40 à 60 min EF",{"type":21,"tag":72,"props":738,"children":739},{},[740],{"type":21,"tag":68,"props":741,"children":742},{},[743],{"type":21,"tag":72,"props":744,"children":745},{},[746],{"type":27,"value":747},"6 à 8 lignes droites faciles (10–15 s), récupération complète",{"type":21,"tag":156,"props":749,"children":751},{"id":750},"sortie-longue-ef",[752],{"type":27,"value":753},"Sortie longue (EF)",{"type":21,"tag":68,"props":755,"children":756},{},[757,762],{"type":21,"tag":72,"props":758,"children":759},{},[760],{"type":27,"value":761},"75 min à 2h (selon niveau)",{"type":21,"tag":72,"props":763,"children":764},{},[765],{"type":27,"value":766},"EF stable ; accepter une légère dérive FC",{"type":21,"tag":156,"props":768,"children":770},{"id":769},"ef-en-côtes-sans-basculer-au-seuil",[771],{"type":27,"value":772},"EF en côtes (sans basculer au seuil)",{"type":21,"tag":68,"props":774,"children":775},{},[776],{"type":21,"tag":72,"props":777,"children":778},{},[779,781,786],{"type":27,"value":780},"terrain vallonné, mais ",{"type":21,"tag":36,"props":782,"children":783},{},[784],{"type":27,"value":785},"on contrôle l’intensité",{"type":27,"value":787}," (marche si nécessaire)",{"type":21,"tag":56,"props":789,"children":791},{"id":790},"_10-erreurs-fréquentes-et-comment-les-éviter",[792],{"type":27,"value":793},"10) Erreurs fréquentes (et comment les éviter)",{"type":21,"tag":68,"props":795,"children":796},{},[797,807,817,827],{"type":21,"tag":72,"props":798,"children":799},{},[800,805],{"type":21,"tag":36,"props":801,"children":802},{},[803],{"type":27,"value":804},"Courir trop vite “facilement”",{"type":27,"value":806}," : c’est l’erreur n°1. Si vous finissez toutes vos EF essoufflé, vous êtes trop haut.",{"type":21,"tag":72,"props":808,"children":809},{},[810,815],{"type":21,"tag":36,"props":811,"children":812},{},[813],{"type":27,"value":814},"La zone grise",{"type":27,"value":816}," (Z3) en permanence : trop dur pour récupérer, pas assez ciblé pour progresser vite.",{"type":21,"tag":72,"props":818,"children":819},{},[820,825],{"type":21,"tag":36,"props":821,"children":822},{},[823],{"type":27,"value":824},"Ignorer la dérive",{"type":27,"value":826}," : sur sortie longue, adaptez l’allure au ressenti\u002FFC.",{"type":21,"tag":72,"props":828,"children":829},{},[830,835],{"type":21,"tag":36,"props":831,"children":832},{},[833],{"type":27,"value":834},"Pas de progressivité",{"type":27,"value":836}," : volume + intensité + dénivelé en même temps = surcharge.",{"type":21,"tag":56,"props":838,"children":840},{"id":839},"_11-faq-rapide",[841],{"type":27,"value":842},"11) FAQ rapide",{"type":21,"tag":156,"props":844,"children":846},{"id":845},"ef-courir-très-lentement",[847],{"type":27,"value":848},"EF = courir très lentement ?",{"type":21,"tag":30,"props":850,"children":851},{},[852],{"type":27,"value":853},"Parfois oui… surtout au début ou en reprise. C’est normal : en renforçant l’aérobie, l’allure EF remontera progressivement.",{"type":21,"tag":156,"props":855,"children":857},{"id":856},"peut-on-progresser-uniquement-avec-lef",[858],{"type":27,"value":859},"Peut-on progresser uniquement avec l’EF ?",{"type":21,"tag":30,"props":861,"children":862},{},[863],{"type":27,"value":864},"Oui, pendant un temps (surtout débutant\u002Fintermédiaire). À terme, une petite dose de travail au seuil\u002FVO2 améliore la performance, mais l’EF reste la base.",{"type":21,"tag":156,"props":866,"children":868},{"id":867},"et-si-ma-fc-est-trop-haute-dès-que-je-cours",[869],{"type":27,"value":870},"Et si ma FC est trop haute dès que je cours ?",{"type":21,"tag":30,"props":872,"children":873},{},[874],{"type":27,"value":875},"Terrain plat, chaleur maîtrisée, hydratation, sommeil, et n’hésitez pas à alterner course\u002Fmarche. 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