PLANS FOND

ESTIMEZ VOS ALLURES SUIVANT VOTRE V.M.A.


Si vous ne connaissez pas votre Vitesse Maximale Aérobie, définissez là à l’aide du tableau suivant afin de déterminer vos allures

Évaluez votre Vitesse Maximale Aérobie à partir de votre temps sur 10 Km  

Temps réalisé sur 10 Km

Vitesse Maximale Aérobie

De 1h à 1h05’

12

De 57’ à 1 h

12,5

De 54’ à 57’

13

De 51’ à 54’

13,5

De 49’ à 51’

14

De 47’ à 49’

14,5

De 45’30’’ à 47’

15

De 44’ à 45’30’’

15,5

De 42’30’’ à 44’

16

De 41’ à 42’30’’

16,5

De 40’ à 41’

17

De 39’ à 40’

17,5

De 38’ à 39’

18

De 37’ à 38’

18,5

De 36’ à 37’

19

De 35’ à 36’

19,5

De 34’ à 35’

20

De 33’à 34’

20,5

De 32’ à 33’

21

 

 

 

 

 

 

 

 

Estimez vos allures suivant votre VMA (Temps au Km)

 

 

VMA/allure

allure 7

allure 6

allure 5

allure 4

allure 3

allure 2

allure 1

 

110%

100%

90%

88%

85%

75%

60%

9,5

05:44:30

06:18:57

07:01:03

07:10:37

07:25:49

08:25:16

10:31:35

10

05:27:16

06:00:00

06:40:00

06:49:05

07:03:32

08:00:00

10:00:00

10,5

05:11:41

05:42:51

06:20:57

06:29:37

06:43:22

07:37:09

09:31:26

11

04:57:31

05:27:16

06:03:38

06:11:54

06:25:02

07:16:22

09:05:27

11,5

04:44:35

05:13:03

05:47:50

05:55:44

06:08:17

06:57:23

08:41:44

12

04:32:44

05:00:00

05:33:20

05:40:55

05:52:56

06:40:00

08:20:00

12,5

04:21:49

04:48:00

05:20:00

05:27:16

05:38:49

06:24:00

08:00:00

13

04:11:45

04:36:55

05:07:42

05:14:41

05:25:48

06:09:14

07:41:32

13,5

04:02:25

04:26:40

04:56:18

05:03:02

05:13:44

05:55:33

07:24:27

14

03:53:46

04:17:09

04:45:43

04:52:12

05:02:31

05:42:51

07:08:34

14,5

03:45:42

04:08:17

04:35:52

04:42:08

04:52:05

05:31:02

06:53:48

15

03:38:11

04:00:00

04:26:40

04:32:44

04:42:21

05:20:00

06:40:00

15,5

03:31:09

03:52:15

04:18:04

04:23:56

04:33:15

05:09:41

06:27:06

16

03:24:33

03:45:00

04:10:00

04:15:41

04:24:42

05:00:00

06:15:00

16,5

03:18:21

03:38:11

04:02:25

04:07:56

04:16:41

04:50:55

06:03:38

17

03:12:31

03:31:46

03:55:18

04:00:39

04:09:08

04:42:21

05:52:56

17,5

03:07:01

03:25:43

03:48:34

03:53:46

04:02:01

04:34:17

05:42:51

18

03:01:49

03:20:00

03:42:13

03:47:16

03:55:18

04:26:40

05:33:20

18,5

02:56:54

03:14:36

03:36:13

03:41:08

03:48:56

04:19:28

05:24:19

19

02:52:15

03:09:28

03:30:32

03:35:19

03:42:55

04:12:38

05:15:47

19,5

02:47:50

03:04:37

03:25:08

03:29:47

03:37:12

04:06:09

05:07:42

20

02:43:38

03:00:00

03:20:00

03:24:33

03:31:46

04:00:00

05:00:00

20,5

02:39:39

02:55:37

03:15:07

03:19:33

03:26:36

03:54:09

04:52:41

21

02:35:51

02:51:26

03:10:29

03:14:48

03:21:41

03:48:34

04:45:43

21,5

02:32:13

02:47:27

03:06:03

03:10:16

03:16:59

03:43:15

04:39:04

22

02:28:46

02:43:38

03:01:49

03:05:57

03:12:31

03:38:11

04:32:44

22,5

02:25:27

02:40:00

02:57:47

03:01:49

03:08:14

03:33:20

04:26:40

23

02:22:18

02:36:31

02:53:55

02:57:52

03:04:09

03:28:42

04:20:52

 

 

 

 

 

 

 

 

Votre temps au 100 m, 200 m, 300 m, 400 m, 500 m, km et sur la cendrée

allure 1

100 m

200 m

300 m

400 m

500 m

cendrée

12

00:50:00

01:40:00

02:30:00

03:20:00

04:10:00

02:46:40

12,5

00:48:00

01:36:00

02:24:00

03:12:00

04:00:00

02:40:00

13

00:46:09

01:32:18

02:18:28

03:04:37

03:50:46

02:33:51

13,5

00:44:27

01:28:53

02:13:20

02:57:47

03:42:13

02:28:09

14

00:42:51

01:25:43

02:08:34

02:51:26

03:34:17

02:22:51

14,5

00:41:23

01:22:46

02:04:08

02:45:31

03:26:54

02:17:56

15

00:40:00

01:20:00

02:00:00

02:40:00

03:20:00

02:13:20

15,5

00:38:43

01:17:25

01:56:08

02:34:50

03:13:33

02:09:02

16

00:37:30

01:15:00

01:52:30

02:30:00

03:07:30

02:05:00

16,5

00:36:22

01:12:44

01:49:05

02:25:27

03:01:49

02:01:13

17

00:35:18

01:10:35

01:45:53

02:21:11

02:56:28

01:57:39

17,5

00:34:17

01:08:34

01:42:51

02:17:09

02:51:26

01:54:17

18

00:33:20

01:06:40

01:40:00

02:13:20

02:46:40

01:51:07

18,5

00:32:26

01:04:52

01:37:18

02:09:44

02:42:10

01:48:06

19

00:31:35

01:03:09

01:34:44

02:06:19

02:37:54

01:45:16

19,5

00:30:46

01:01:32

01:32:18

02:03:05

02:33:51

01:42:34

20

00:30:00

01:00:00

01:30:00

02:00:00

02:30:00

01:40:00

20,5

00:29:16

00:58:32

01:27:48

01:57:04

02:26:20

01:37:34

21

00:28:34

00:57:09

01:25:43

01:54:17

02:22:51

01:35:14

21,5

00:27:54

00:55:49

01:23:43

01:51:38

02:19:32

01:33:01

22

00:27:16

00:54:33

01:21:49

01:49:05

02:16:22

01:30:55

 

 

 

 

 

 

 

 

 

 

 

 

 

 

allure 2

100 m

200 m

300 m

400 m

500 m

cendrée

12

00:40:00

01:20:00

02:00:00

02:40:00

03:20:00

02:13:20

12,5

00:38:24

01:16:48

01:55:12

02:33:36

03:12:00

02:08:00

13

00:36:55

01:13:51

01:50:46

02:27:42

03:04:37

02:03:05

13,5

00:35:33

01:11:07

01:46:40

02:22:13

02:57:47

01:58:31

14

00:34:17

01:08:34

01:42:51

02:17:09

02:51:26

01:54:17

14,5

00:33:06

01:06:12

01:39:19

02:12:25

02:45:31

01:50:21

15

00:32:00

01:04:00

01:36:00

02:08:00

02:40:00

01:46:40

15,5

00:30:58

01:01:56

01:32:54

02:03:52

02:34:50

01:43:14

16

00:30:00

01:00:00

01:30:00

02:00:00

02:30:00

01:40:00

16,5

00:29:05

00:58:11

01:27:16

01:56:22

02:25:27

01:36:58

17

00:28:14

00:56:28

01:24:42

01:52:56

02:21:11

01:34:07

17,5

00:27:26

00:54:51

01:22:17

01:49:43

02:17:09

01:31:26

18

00:26:40

00:53:20

01:20:00

01:46:40

02:13:20

01:28:53

18,5

00:25:57

00:51:54

01:17:50

01:43:47

02:09:44

01:26:29

19

00:25:16

00:50:32

01:15:47

01:41:03

02:06:19

01:24:13

19,5

00:24:37

00:49:14

01:13:51

01:38:28

02:03:05

01:22:03

20

00:24:00

00:48:00

01:12:00

01:36:00

02:00:00

01:20:00

20,5

00:23:25

00:46:50

01:10:15

01:33:40

01:57:04

01:18:03

21

00:22:51

00:45:43

01:08:34

01:31:26

01:54:17

01:16:11

21,5

00:22:20

00:44:39

01:06:59

01:29:18

01:51:38

01:14:25

22

00:21:49

00:43:38

01:05:27

01:27:16

01:49:05

01:12:44

allure 3

100 m

200 m

300 m

400 m

500 m

cendrée

12

00:35:18

01:10:35

01:45:53

02:21:11

02:56:28

01:57:39

12,5

00:33:53

01:07:46

01:41:39

02:15:32

02:49:25

01:52:56

13

00:32:35

01:05:10

01:37:44

02:10:19

02:42:54

01:48:36

13,5

00:31:22

01:02:45

01:34:07

02:05:29

02:36:52

01:44:35

14

00:30:15

01:00:30

01:30:45

02:01:01

02:31:16

01:40:50

14,5

00:29:13

00:58:25

01:27:38

01:56:50

02:26:03

01:37:22

15

00:28:14

00:56:28

01:24:42

01:52:56

02:21:11

01:34:07

15,5

00:27:19

00:54:39

01:21:58

01:49:18

02:16:37

01:31:05

16

00:26:28

00:52:56

01:19:25

01:45:53

02:12:21

01:28:14

16,5

00:25:40

00:51:20

01:17:00

01:42:40

02:08:21

01:25:34

17

00:24:55

00:49:50

01:14:44

01:39:39

02:04:34

01:23:03

17,5

00:24:12

00:48:24

01:12:36

01:36:48

02:01:01

01:20:40

18

00:23:32

00:47:04

01:10:35

01:34:07

01:57:39

01:18:26

18,5

00:22:54

00:45:47

01:08:41

01:31:34

01:54:28

01:16:19

19

00:22:17

00:44:35

01:06:52

01:29:10

01:51:27

01:14:18

19,5

00:21:43

00:43:26

01:05:10

01:26:53

01:48:36

01:12:24

20

00:21:11

00:42:21

01:03:32

01:24:42

01:45:53

01:10:35

20,5

00:20:40

00:41:19

01:01:59

01:22:38

01:43:18

01:08:52

21

00:20:10

00:40:20

01:00:30

01:20:40

01:40:50

01:07:14

21,5

00:19:42

00:39:24

00:59:06

01:18:48

01:38:30

01:05:40

22

00:19:15

00:38:30

00:57:45

01:17:00

01:36:15

01:04:10

 

 

 

 

 

 

 

 

 

 

 

 

 

 

allure 4

100 m

200 m

300 m

400 m

500 m

cendrée

12

00:34:05

01:08:11

01:42:16

02:16:22

02:50:27

01:53:38

12,5

00:32:44

01:05:27

01:38:11

02:10:55

02:43:38

01:49:05

13

00:31:28

01:02:56

01:34:24

02:05:52

02:37:21

01:44:54

13,5

00:30:18

01:00:36

01:30:55

02:01:13

02:31:31

01:41:01

14

00:29:13

00:58:26

01:27:40

01:56:53

02:26:06

01:37:24

14,5

00:28:13

00:56:26

01:24:38

01:52:51

02:21:04

01:34:03

15

00:27:16

00:54:33

01:21:49

01:49:05

02:16:22

01:30:55

15,5

00:26:24

00:52:47

01:19:11

01:45:34

02:11:58

01:27:59

16

00:25:34

00:51:08

01:16:42

01:42:16

02:07:50

01:25:14

16,5

00:24:48

00:49:35

01:14:23

01:39:10

02:03:58

01:22:39

17

00:24:04

00:48:08

01:12:12

01:36:15

02:00:19

01:20:13

17,5

00:23:23

00:46:45

01:10:08

01:33:30

01:56:53

01:17:55

18

00:22:44

00:45:27

01:08:11

01:30:55

01:53:38

01:15:45

18,5

00:22:07

00:44:14

01:06:20

01:28:27

01:50:34

01:13:43

19

00:21:32

00:43:04

01:04:36

01:26:07

01:47:39

01:11:46

19,5

00:20:59

00:41:57

01:02:56

01:23:55

01:44:54

01:09:56

20

00:20:27

00:40:55

01:01:22

01:21:49

01:42:16

01:08:11

20,5

00:19:57

00:39:55

00:59:52

01:19:49

01:39:47

01:06:31

21

00:19:29

00:38:58

00:58:26

01:17:55

01:37:24

01:04:56

21,5

00:19:02

00:38:03

00:57:05

01:16:07

01:35:08

01:03:25

22

00:18:36

00:37:11

00:55:47

01:14:23

01:32:59

01:01:59

 

 

 

 

 

 

 

 

allure 5

100 m

200 m

300 m

400 m

500 m

cendrée

12

00:33:20

01:06:40

01:40:00

02:13:20

02:46:40

01:51:07

12,5

00:32:00

01:04:00

01:36:00

02:08:00

02:40:00

01:46:40

13

00:30:46

01:01:32

01:32:18

02:03:05

02:33:51

01:42:34

13,5

00:29:38

00:59:16

01:28:53

01:58:31

02:28:09

01:38:46

14

00:28:34

00:57:09

01:25:43

01:54:17

02:22:51

01:35:14

14,5

00:27:35

00:55:10

01:22:46

01:50:21

02:17:56

01:31:57

15

00:26:40

00:53:20

01:20:00

01:46:40

02:13:20

01:28:53

15,5

00:25:48

00:51:37

01:17:25

01:43:14

02:09:02

01:26:01

16

00:25:00

00:50:00

01:15:00

01:40:00

02:05:00

01:23:20

16,5

00:24:15

00:48:29

01:12:44

01:36:58

02:01:13

01:20:48

17

00:23:32

00:47:04

01:10:35

01:34:07

01:57:39

01:18:26

17,5

00:22:51

00:45:43

01:08:34

01:31:26

01:54:17

01:16:11

18

00:22:13

00:44:27

01:06:40

01:28:53

01:51:07

01:14:04

18,5

00:21:37

00:43:15

01:04:52

01:26:29

01:48:06

01:12:04

19

00:21:03

00:42:06

01:03:09

01:24:13

01:45:16

01:10:11

19,5

00:20:31

00:41:02

01:01:32

01:22:03

01:42:34

01:08:23

20

00:20:00

00:40:00

01:00:00

01:20:00

01:40:00

01:06:40

20,5

00:19:31

00:39:01

00:58:32

01:18:03

01:37:34

01:05:02

21

00:19:03

00:38:06

00:57:09

01:16:11

01:35:14

01:03:30

21,5

00:18:36

00:37:13

00:55:49

01:14:25

01:33:01

01:02:01

22

00:18:11

00:36:22

00:54:33

01:12:44

01:30:55

01:00:36

 

 

 

 

 

 

 

 

 

 

 

 

 

 

allure 6

100 m

200 m

300 m

400 m

500 m

cendrée

12

00:30:00

01:00:00

01:30:00

02:00:00

02:30:00

01:40:00

12,5

00:28:48

00:57:36

01:26:24

01:55:12

02:24:00

01:36:00

13

00:27:42

00:55:23

01:23:05

01:50:46

02:18:28

01:32:18

13,5

00:26:40

00:53:20

01:20:00

01:46:40

02:13:20

01:28:53

14

00:25:43

00:51:26

01:17:09

01:42:51

02:08:34

01:25:43

14,5

00:24:50

00:49:39

01:14:29

01:39:19

02:04:08

01:22:46

15

00:24:00

00:48:00

01:12:00

01:36:00

02:00:00

01:20:00

15,5

00:23:14

00:46:27

01:09:41

01:32:54

01:56:08

01:17:25

16

00:22:30

00:45:00

01:07:30

01:30:00

01:52:30

01:15:00

16,5

00:21:49

00:43:38

01:05:27

01:27:16

01:49:05

01:12:44

17

00:21:11

00:42:21

01:03:32

01:24:42

01:45:53

01:10:35

17,5

00:20:34

00:41:09

01:01:43

01:22:17

01:42:51

01:08:34

18

00:20:00

00:40:00

01:00:00

01:20:00

01:40:00

01:06:40

18,5

00:19:28

00:38:55

00:58:23

01:17:50

01:37:18

01:04:52

19

00:18:57

00:37:54

00:56:51

01:15:47

01:34:44

01:03:09

19,5

00:18:28

00:36:55

00:55:23

01:13:51

01:32:18

01:01:32

20

00:18:00

00:36:00

00:54:00

01:12:00

01:30:00

01:00:00

20,5

00:17:34

00:35:07

00:52:41

01:10:15

01:27:48

00:58:32

21

00:17:09

00:34:17

00:51:26

01:08:34

01:25:43

00:57:09

21,5

00:16:45

00:33:29

00:50:14

01:06:59

01:23:43

00:55:49

22

00:16:22

00:32:44

00:49:05

01:05:27

01:21:49

00:54:33

 

 

 

 

 

 

 

 

 

 

 

 

 

 

allure 7

100 m

200 m

300 m

400 m

500 m

cendrée

12

00:27:16

00:54:33

01:21:49

01:49:05

02:16:22

01:30:55

12,5

00:26:11

00:52:22

01:18:33

01:44:44

02:10:55

01:27:16

13

00:25:10

00:50:21

01:15:31

01:40:42

02:05:52

01:23:55

13,5

00:24:15

00:48:29

01:12:44

01:36:58

02:01:13

01:20:48

14

00:23:23

00:46:45

01:10:08

01:33:30

01:56:53

01:17:55

14,5

00:22:34

00:45:08

01:07:43

01:30:17

01:52:51

01:15:14

15

00:21:49

00:43:38

01:05:27

01:27:16

01:49:05

01:12:44

15,5

00:21:07

00:42:14

01:03:21

01:24:27

01:45:34

01:10:23

16

00:20:27

00:40:55

01:01:22

01:21:49

01:42:16

01:08:11

16,5

00:19:50

00:39:40

00:59:30

01:19:20

01:39:10

01:06:07

17

00:19:15

00:38:30

00:57:45

01:17:00

01:36:15

01:04:10

17,5

00:18:42

00:37:24

00:56:06

01:14:48

01:33:30

01:02:20

18

00:18:11

00:36:22

00:54:33

01:12:44

01:30:55

01:00:36

18,5

00:17:41

00:35:23

00:53:04

01:10:46

01:28:27

00:58:58

19

00:17:13

00:34:27

00:51:40

01:08:54

01:26:07

00:57:25

19,5

00:16:47

00:33:34

00:50:21

01:07:08

01:23:55

00:55:57

20

00:16:22

00:32:44

00:49:05

01:05:27

01:21:49

00:54:33

20,5

00:15:58

00:31:56

00:47:54

01:03:51

01:19:49

00:53:13

21

00:15:35

00:31:10

00:46:45

01:02:20

01:17:55

00:51:57

21,5

00:15:13

00:30:27

00:45:40

01:00:53

01:16:07

00:50:44

22

00:14:53

00:29:45

00:44:38

00:59:30

01:14:23

00:49:35

 

 

 

 

 

 

 

 

 

 

 

 

 

 

temps/km

allure 1

allure 2

allure 3

allure 4

allure 5

allure 6

12

08:20:00

06:40:00

05:52:56

05:40:55

05:33:20

05:00:00

12,5

08:00:00

06:24:00

05:38:49

05:27:16

02:24:00

04:48:00

13

07:41:32

06:09:14

05:25:48

05:14:41

02:18:28

04:36:55

13,5

07:24:27

05:55:33

05:13:44

05:03:02

02:13:20

04:26:40

14

07:08:34

05:42:51

05:02:31

04:52:12

02:08:34

04:17:09

14,5

06:53:48

05:31:02

04:52:05

04:42:08

02:04:08

04:08:17

15

06:40:00

05:20:00

04:42:21

04:32:44

02:00:00

04:00:00

15,5

06:27:06

05:09:41

04:33:15

04:23:56

01:56:08

03:52:15

16

06:15:00

05:00:00

04:24:42

04:15:41

01:52:30

03:45:00

16,5

06:03:38

04:50:55

04:16:41

04:07:56

01:49:05

03:38:11

17

05:52:56

04:42:21

04:09:08

04:00:39

01:45:53

03:31:46

17,5

05:42:51

04:34:17

04:02:01

03:53:46

01:42:51

03:25:43

18

05:33:20

04:26:40

03:55:18

03:47:16

01:40:00

03:20:00

18,5

05:24:19

04:19:28

03:48:56

03:41:08

01:37:18

03:14:36

19

05:15:47

04:12:38

03:42:55

03:35:19

01:34:44

03:09:28

19,5

05:07:42

04:06:09

03:37:12

03:29:47

01:32:18

03:04:37

20

05:00:00

04:00:00

03:31:46

03:24:33

01:30:00

03:00:00

20,5

04:52:41

03:54:09

03:26:36

03:19:33

01:27:48

02:55:37

21

04:45:43

03:48:34

03:21:41

03:14:48

01:25:43

02:51:26

21,5

04:39:04

03:43:15

03:16:59

03:10:16

01:23:43

02:47:27

22

04:32:44

03:38:11

03:12:31

03:05:57

01:21:49

02:43:38