{"id":1057,"date":"2026-10-06T09:00:00","date_gmt":"2026-10-06T07:00:00","guid":{"rendered":"https:\/\/coachperformance.fr\/?p=1057"},"modified":"2026-09-27T14:02:03","modified_gmt":"2026-09-27T12:02:03","slug":"programme-trail-plan-12-semaines","status":"publish","type":"post","link":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/","title":{"rendered":"Programme trail \u00e0 distance : plan sur 12 semaines"},"content":{"rendered":"<style>.h-hero{background-color:#14161a !important;background-image:none !important;}<\/style>\n<p><script>(function(){function applyBlackHero(){document.querySelectorAll('.h-hero, .overlay-image-layer').forEach(function(el){el.style.setProperty('background-color','#14161a','important');el.style.setProperty('background-image','none','important');el.style.setProperty('opacity','1','important');});}if(document.readyState==='loading'){document.addEventListener('DOMContentLoaded',applyBlackHero);}else{applyBlackHero();}})();<\/script><\/p>\n<style>.page-header .page-title h1{overflow-wrap:normal !important;word-break:normal !important;font-size:clamp(26px,7vw,40px) !important;line-height:1.3 !important;padding:0 16px;hyphens:none !important;}<\/style>\n<style>\ninput#submit,.form-submit input[type=\"submit\"]{background:#14161a !important;color:#fff !important;border:none !important;border-radius:56px !important;padding:13px 28px !important;font-family:'Open Sans',sans-serif !important;font-weight:700 !important;text-transform:none !important;cursor:pointer !important;letter-spacing:.3px !important;}\ninput#submit:hover,.form-submit input[type=\"submit\"]:hover{background:#BB993C !important;}\n.wp-block-latest-comments,.wp-block-latest-comments *,.no-comments{color:#888 !important;font-family:'Open Sans',sans-serif !important;}\n.wp-block-latest-comments a{color:#BB993C !important;}\n#comments,.comments-area{font-family:'Open Sans',sans-serif !important;}\n#comments h2,#comments h3,.comments-area h2,.comments-area h3{font-family:'Cinzel',serif !important;color:#14161a !important;}\n<\/style>\n<style>#cp-topnav-links br{display:none !important;}@media (min-width:1000px) and (max-width:1500px){#cp-topnav-links{gap:16px !important;}#cp-topnav-links a{font-size:13px !important;}}<\/style>\n<style>@media (min-width:769px){.cp-legal-bar{padding:14px 0 !important;}.page-footer{display:none !important;}.colibri-page-content .h-section{padding-bottom:0 !important;}}<\/style>\n<style class=\"cp-h1-wide\">@media (min-width:1000px){.h-hero .h-column-container{flex:0 0 100% !important;max-width:920px !important;}.h-hero h1{font-size:40px !important;line-height:1.3 !important;}}<\/style>\n<style class=\"cp-foot-side\">.cp-legal-bar{background:transparent !important;}.cp-legal-bar a{color:#14161a !important;text-decoration:none !important;}html body #blog-sidebar a,html body #blog-sidebar p,html body #blog-sidebar .no-comments,html body #blog-sidebar .wp-block-latest-comments,html body #blog-sidebar .wp-block-latest-comments *{color:#fff !important;}html body #blog-sidebar a:hover{color:#BB993C !important;}html body #blog-sidebar .wp-block-search__input{color:#fff !important;}html body #blog-sidebar .wp-block-search__input::placeholder{color:#fff !important;opacity:.7;}html body #blog-sidebar .search-icon,html body #blog-sidebar .search-icon path,html body #blog-sidebar .wp-block-search__button svg{fill:#BB993C !important;color:#BB993C !important;}<\/style>\n<style class=\"cp-side-light\">html body #blog-sidebar{background:#F4F5F7 !important;border:1px solid #e3e5e9;}html body #blog-sidebar h2,html body #blog-sidebar h3,html body #blog-sidebar .wp-block-heading{color:#14161a !important;}html body #blog-sidebar a,html body #blog-sidebar p,html body #blog-sidebar .no-comments,html body #blog-sidebar .wp-block-latest-comments,html body #blog-sidebar .wp-block-latest-comments *{color:#14161a !important;}html body #blog-sidebar a:hover{color:#BB993C !important;}html body #blog-sidebar li{border-bottom:1px solid #dcdfe4 !important;}html body #blog-sidebar li:last-child{border-bottom:none !important;}html body #blog-sidebar .wp-block-search__input{background:#fff !important;color:#14161a !important;border:1px solid #cfd3d9 !important;}html body #blog-sidebar .wp-block-search__input::placeholder{color:#777 !important;opacity:1;}<\/style>\n<p><script>(function(){if(window.cpTel){return;}window.cpTel=1;var N='06 34 20 79 46';function ok(){return window.matchMedia&&window.matchMedia('(hover:hover) and (pointer:fine)').matches&&window.innerWidth>=1000;}function init(){document.querySelectorAll('a[href^=\"tel:\"]').forEach(function(a){if(a.dataset.cpt){return;}a.dataset.cpt=1;var keep=Array.prototype.slice.call(a.childNodes);function clr(){while(a.firstChild){a.removeChild(a.firstChild);}}function set(t){clr();a.appendChild(document.createTextNode(t));}function back(){clr();keep.forEach(function(n){a.appendChild(n);});}a.addEventListener('mouseenter',function(){if(ok()){set(N);}});a.addEventListener('mouseleave',function(){if(ok()){back();}});a.addEventListener('click',function(e){if(!ok()){return;}e.preventDefault();try{navigator.clipboard.writeText(N.replace(\/ \/g,''));}catch(x){}set('Num\u00e9ro copi\u00e9');setTimeout(back,1500);});});}if(document.readyState==='loading'){document.addEventListener('DOMContentLoaded',init);}else{init();}window.addEventListener('load',init);})();<\/script><\/p>\n<div id=\"cp-topnav\" style=\"position:fixed;top:0;left:0;right:0;z-index:99998;background:#14161a;display:grid;grid-template-columns:1fr auto 1fr;align-items:center;padding:20px 32px;box-shadow:0 2px 12px rgba(0,0,0,.2);font-family:'Open Sans',sans-serif;\">\n<div style=\"display:flex;align-items:center;gap:10px;justify-self:start;\">\n    <button id=\"cp-hamburger\" aria-label=\"Menu\" style=\"display:none;background:none;border:none;color:#fff;font-size:26px;cursor:pointer;padding:4px 4px;line-height:1;\">\u2630<\/button><br \/>\n    <a href=\"https:\/\/coachperformance.fr\/\" style=\"display:flex;align-items:center;gap:10px;font-family:'Cinzel',serif;color:#fff;text-decoration:none;font-size:15px;font-weight:700;letter-spacing:.3px;white-space:nowrap;justify-self:start;\"><br \/>\n    <img decoding=\"async\" src=\"https:\/\/coachperformance.fr\/wp-content\/uploads\/2026\/09\/logo-coureur-dore-220.png\" alt=\"Coach Performance\" style=\"height:46px;width:auto;\"><br \/>\n    <span>Coach Performance<\/span><br \/>\n  <\/a>\n  <\/div>\n<div id=\"cp-topnav-links\" style=\"display:none;gap:26px;align-items:center;justify-self:center;\">\n    <a href=\"https:\/\/coachperformance.fr\/index.php\/coaching-toulon\/\" style=\"color:#e8e8e8;text-decoration:none;font-size:14px;\">Coaching Toulon<\/a><br \/>\n    <a href=\"https:\/\/coachperformance.fr\/index.php\/coaching-en-ligne\/\" style=\"color:#e8e8e8;text-decoration:none;font-size:14px;\">Suivi \u00e0 distance<\/a><br \/>\n    <a href=\"https:\/\/coachperformance.fr\/index.php\/entreprise\/\" style=\"color:#e8e8e8;text-decoration:none;font-size:14px;\">Entreprise<\/a><br \/>\n    <a href=\"https:\/\/coachperformance.fr\/index.php\/resultats\/\" style=\"color:#e8e8e8;text-decoration:none;font-size:14px;\">R\u00e9sultats<\/a><br \/>\n    <a href=\"https:\/\/coachperformance.fr\/index.php\/blog\/\" style=\"color:#e8e8e8;text-decoration:none;font-size:14px;\">Blog<\/a><br \/>\n    <a href=\"https:\/\/coachperformance.fr\/index.php\/contact\/\" style=\"color:#e8e8e8;text-decoration:none;font-size:14px;\">Contact<\/a>\n  <\/div>\n<\/div>\n<div id=\"cp-mobile-menu\" style=\"display:none;position:fixed;left:0;right:0;top:0;background:#14161a;z-index:99997;flex-direction:column;padding:80px 24px 24px;box-shadow:0 8px 20px rgba(0,0,0,.3);\">\n    <a href=\"https:\/\/coachperformance.fr\/index.php\/coaching-toulon\/\" style=\"color:#fff;text-decoration:none;font-size:17px;padding:14px 0;border-bottom:1px solid rgba(255,255,255,.1);\">Coaching Toulon<\/a><br \/>\n    <a href=\"https:\/\/coachperformance.fr\/index.php\/coaching-en-ligne\/\" style=\"color:#fff;text-decoration:none;font-size:17px;padding:14px 0;border-bottom:1px solid rgba(255,255,255,.1);\">Suivi \u00e0 distance<\/a><br \/>\n    <a href=\"https:\/\/coachperformance.fr\/index.php\/entreprise\/\" style=\"color:#fff;text-decoration:none;font-size:17px;padding:14px 0;border-bottom:1px solid rgba(255,255,255,.1);\">Entreprise<\/a><br \/>\n    <a href=\"https:\/\/coachperformance.fr\/index.php\/resultats\/\" style=\"color:#fff;text-decoration:none;font-size:17px;padding:14px 0;border-bottom:1px solid rgba(255,255,255,.1);\">R\u00e9sultats<\/a><br \/>\n    <a href=\"https:\/\/coachperformance.fr\/index.php\/blog\/\" style=\"color:#fff;text-decoration:none;font-size:17px;padding:14px 0;border-bottom:1px solid rgba(255,255,255,.1);\">Blog<\/a><br \/>\n    <a href=\"https:\/\/coachperformance.fr\/index.php\/contact\/\" style=\"color:#fff;text-decoration:none;font-size:17px;padding:14px 0;\">Contact<\/a>\n  <\/div>\n<style>\np:has(> script){display:none !important;}\n@media (max-width:1180px){#cp-hamburger{display:block !important;}}\n<\/style>\n<p><script>(function(){var btn=document.getElementById('cp-hamburger');var menu=document.getElementById('cp-mobile-menu');if(!btn||!menu)return;var open=false;function toggle(){open=!open;menu.style.display=open?'flex':'none';btn.textContent=open?'\u2715':'\u2630';}btn.addEventListener('click',toggle);menu.querySelectorAll('a').forEach(function(a){a.addEventListener('click',function(){open=false;menu.style.display='none';btn.textContent='\u2630';});});})();<\/script><\/p>\n<style>\n#cp-topnav{min-height:88px;}\n@media (max-width:1180px){#cp-topnav{padding-left:14px !important;}}\nbody{padding-top:94px !important;}\n.page-header{margin-top:0 !important;}\n.h-navigation_outer{display:none !important;}\nimg[src*=\"logoPNG\"]:not(#cp-topnav img){display:none !important;}\n@media (min-width:1000px){#cp-topnav-links{display:flex !important;}}\n<\/style>\n<div id=\"cp-sticky-bar\" style=\"position:fixed;bottom:0;left:0;right:0;z-index:99999;display:none;box-shadow:0 -4px 20px rgba(0,0,0,.25);\">\n  <a href=\"https:\/\/wa.me\/33634207946?text=Bonjour%20Baudouin%2C%20je%20souhaite%20plus%20d'informations%20sur%20le%20coaching%20Coach%20Performance.\" target=\"_blank\" rel=\"noopener\" style=\"flex:1;text-align:center;padding:14px 8px;color:#fff !important;text-decoration:none;font-weight:700;background:linear-gradient(135deg,#E0BC72,#BB993C 55%,#8F701F);font-family:'Open Sans',sans-serif;font-size:15px;\">\ud83d\udcac Bilan gratuit<\/a><br \/>\n  <a href=\"tel:+33634207946\" style=\"flex:1;text-align:center;padding:14px 8px;color:#E0BC72 !important;text-decoration:none;font-weight:700;background:#2B2E35;border:1px solid #BB993C;box-sizing:border-box;font-family:'Open Sans',sans-serif;font-size:15px;\"><svg width=\"16\" height=\"16\" viewBox=\"0 0 24 24\" fill=\"currentColor\" style=\"vertical-align:-2px;margin-right:6px;\" aria-hidden=\"true\"><path d=\"M6.6 10.8c1.4 2.8 3.8 5.1 6.6 6.6l2.2-2.2c.3-.3.7-.4 1-.2 1.1.4 2.3.6 3.6.6.6 0 1 .4 1 1V20c0 .6-.4 1-1 1C10.6 21 3 13.4 3 4c0-.6.4-1 1-1h3.5c.6 0 1 .4 1 1 0 1.3.2 2.5.6 3.6.1.3 0 .7-.2 1L6.6 10.8z\"\/><\/svg>Appeler<\/a>\n<\/div>\n<style>\n@media (max-width:768px){#cp-sticky-bar{display:flex !important;}}\n<\/style>\n<style>\n.cp-wrap{font-family:'Open Sans',sans-serif;color:#333;max-width:760px;margin:0 auto;}\n.cp-wrap h2{font-family:'Cinzel',serif;color:#14161a;font-size:26px;margin-top:36px;}\n.cp-wrap p{line-height:1.7;font-size:17px;}\n.cp-wrap ul,.cp-wrap ol{line-height:1.8;font-size:17px;}\n.cp-cta{background:#14161a;color:#fff;border-radius:12px;padding:30px;text-align:center;margin-top:40px;}\n.cp-cta a{display:inline-block;background:#BB993C;color:#fff !important;text-decoration:none;font-weight:600;padding:14px 30px;border-radius:56px;margin-top:10px;}\n.cp-related{margin-top:30px;font-size:15px;color:#777;}\n.cp-related a{color:#BB993C;}\n<\/style>\n<div class=\"cp-wrap\">\n<p><strong>Un plan trail sur 12 semaines alterne sorties \u00e0 allure facile, travail de c\u00f4tes, renforcement et r\u00e9cup\u00e9ration, avec une hausse progressive du volume.<\/strong> Voici la structure \u00e0 suivre, et comment un coach \u00e0 distance l&rsquo;ajuste \u00e0 votre niveau.<\/p>\n<h2>Avant de commencer<\/h2>\n<p>Ce plan suppose que vous courez d\u00e9j\u00e0 2 \u00e0 3 fois par semaine, environ 45 minutes \u00e0 1 heure. Si vous partez de z\u00e9ro, commencez par un plan de reprise. Si vous avez une douleur, consultez un professionnel de sant\u00e9 avant de d\u00e9marrer.<\/p>\n<h2>Semaines 1 \u00e0 4 : construire la base<\/h2>\n<ul>\n<li>3 sorties par semaine, la plus longue \u00e0 allure facile.<\/li>\n<li>1 s\u00e9ance de renforcement : squats, fentes, mont\u00e9es sur banc, mollets, gainage.<\/li>\n<li>Augmentez le volume d&rsquo;environ 10 % par semaine, avec une semaine plus l\u00e9g\u00e8re en semaine 4.<\/li>\n<\/ul>\n<h2>Semaines 5 \u00e0 8 : travailler le d\u00e9nivel\u00e9<\/h2>\n<ul>\n<li>Une s\u00e9ance de c\u00f4tes par semaine : mont\u00e9es de 2 \u00e0 4 minutes, descente en r\u00e9cup\u00e9ration.<\/li>\n<li>Une sortie longue avec du d\u00e9nivel\u00e9 proche de celui de votre course.<\/li>\n<li>Deux s\u00e9ances de renforcement par semaine.<\/li>\n<\/ul>\n<h2>Semaines 9 \u00e0 11 : se rapprocher de la course<\/h2>\n<ul>\n<li>Sorties longues plus sp\u00e9cifiques : ravitaillement, mat\u00e9riel, rythme pr\u00e9vu.<\/li>\n<li>Travail des descentes, souvent le point faible.<\/li>\n<li>Le volume plafonne en semaine 10.<\/li>\n<\/ul>\n<h2>Semaine 12 : l&rsquo;aff\u00fbtage<\/h2>\n<p>R\u00e9duisez fortement le volume, gardez quelques rappels d&rsquo;allure courts, dormez bien et testez votre plan de course. L&rsquo;objectif est d&rsquo;arriver frais, pas de faire une derni\u00e8re grosse sortie.<\/p>\n<h2>Les erreurs fr\u00e9quentes<\/h2>\n<ul>\n<li>Augmenter trop vite le volume ou le d\u00e9nivel\u00e9.<\/li>\n<li>Faire toutes les sorties trop vite.<\/li>\n<li>Oublier le renforcement et la r\u00e9cup\u00e9ration.<\/li>\n<li>D\u00e9couvrir le ravitaillement le jour de la course.<\/li>\n<\/ul>\n<h2>Pourquoi un suivi \u00e0 distance aide<\/h2>\n<p>Un plan type ne tient pas compte de votre fatigue, de vos blessures pass\u00e9es ou de votre emploi du temps. Avec le suivi \u00e0 distance, je regarde vos s\u00e9ances chaque semaine (donn\u00e9es via Strava Premium) et j&rsquo;ajuste le plan. Voir la page <a href=\"https:\/\/coachperformance.fr\/index.php\/coaching-en-ligne\/\">suivi \u00e0 distance<\/a> et l&rsquo;article <a href=\"https:\/\/coachperformance.fr\/index.php\/2026\/09\/26\/preparation-trail-hyrox-en-ligne\/\">pr\u00e9paration trail et hyrox en ligne<\/a>.<\/p>\n<div class=\"cp-cta\">\n<p>Une course trail en vue ? Parlons de votre objectif, sans engagement.<\/p>\n<p><a href=\"https:\/\/wa.me\/33634207946?text=Bonjour%20Baudouin%2C%20je%20souhaite%20mon%20bilan%20gratuit.\" target=\"_blank\" rel=\"noopener\">Bilan gratuit sur WhatsApp<\/a><\/p>\n<p style=\"margin:14px 0 0;font-size:15px;\"><a href=\"tel:+33634207946\" style=\"background:none;padding:0;margin:0;color:#E0BC72 !important;font-weight:600;\"><svg width=\"16\" height=\"16\" viewBox=\"0 0 24 24\" fill=\"currentColor\" style=\"vertical-align:-2px;margin-right:6px;\" aria-hidden=\"true\"><path d=\"M6.6 10.8c1.4 2.8 3.8 5.1 6.6 6.6l2.2-2.2c.3-.3.7-.4 1-.2 1.1.4 2.3.6 3.6.6.6 0 1 .4 1 1V20c0 .6-.4 1-1 1C10.6 21 3 13.4 3 4c0-.6.4-1 1-1h3.5c.6 0 1 .4 1 1 0 1.3.2 2.5.6 3.6.1.3 0 .7-.2 1L6.6 10.8z\"\/><\/svg>06 34 20 79 46<\/a><\/p>\n<\/div>\n<p class=\"cp-related\">\u00c0 lire aussi : <a href=\"https:\/\/coachperformance.fr\/index.php\/preparation-physique-par-ou-commencer\/\">Pr\u00e9paration physique : par o\u00f9 commencer<\/a> \u00b7 <a href=\"https:\/\/coachperformance.fr\/index.php\/comment-ne-plus-se-blesser-en-sport\/\">Comment ne plus se blesser<\/a><\/p>\n<\/div>\n<style>body.admin-bar #cp-topnav{top:32px !important;}@media (max-width:782px){body.admin-bar #cp-topnav{top:46px !important;}}<\/style>\n<style class=\"cp-topnav-nowrap-fix\">#cp-topnav-links{flex-wrap:nowrap !important;}#cp-topnav-links a{white-space:nowrap !important;}@media (min-width:1000px) and (max-width:1180px){#cp-topnav-links a{font-size:12px !important;}#cp-topnav-links{gap:14px !important;}}@media (max-width:1180px){#cp-topnav-links{display:none !important;}}<\/style>\n<p style=\"text-align:center;margin-top:32px;margin-bottom:8px;\"><a href=\"https:\/\/coachperformance.fr\/index.php\/resultats\/\" style=\"display:inline-block;background:#14161a;color:#fff !important;text-decoration:none;font-weight:700;padding:15px 34px;border-radius:56px;font-family:'Cinzel',serif;font-size:16px;letter-spacing:.5px;box-shadow:0 8px 24px rgba(0,0,0,.18);\">Voir nos r\u00e9sultats concrets \u2192<\/a><\/p>\n<style>\n#blog-sidebar{background:#14161a !important;border-radius:16px;padding:32px 24px;margin:20px 0;}\n#blog-sidebar .h-widget-area{background:transparent !important;}\n#blog-sidebar h2,#blog-sidebar h3,#blog-sidebar .wp-block-heading{font-family:'Cinzel',serif !important;color:#fff !important;text-align:center;font-size:22px !important;margin-bottom:16px;}\n#blog-sidebar ul{list-style:none !important;padding:0 !important;margin:0 !important;}\n#blog-sidebar li{padding:10px 0 !important;border-bottom:1px solid rgba(255,255,255,.1);text-align:center;}\n#blog-sidebar li:last-child{border-bottom:none;}\n#blog-sidebar a{color:#BB993C !important;text-decoration:none !important;font-weight:600;}\n#blog-sidebar a:hover{text-decoration:underline !important;}\n#blog-sidebar p{color:#d7dae0 !important;text-align:center;margin:0;}\n#blog-sidebar .wp-block-search__input{border-radius:8px !important;border:1px solid rgba(255,255,255,.2) !important;background:#1f222a !important;color:#fff !important;padding:10px 14px !important;}\n#blog-sidebar .wp-block-search__input::placeholder{color:#9096a3;}\n#blog-sidebar .search-icon{fill:#BB993C;}\n#blog-sidebar .wp-block-search__button{background:transparent !important;border:none !important;}\n#blog-sidebar > div{margin-bottom:24px;}\n#blog-sidebar > div:last-child{margin-bottom:0;}\n<\/style>\n<p><script id=\"cp-consent-js\">(function(){var GA='G-1W7EPPKCB6';if(!GA||window.cpTrack){return;}window.cpTrack=1;var K='cp_consent',L=null;try{L=localStorage.getItem(K);}catch(e){}function ev(n,p){if(window.gtag){window.gtag('event',n,p||{});}}function bind(){document.addEventListener('click',function(e){var a=e.target.closest?e.target.closest('a'):null;if(!a){return;}var h=a.getAttribute('href')||'';if(h.indexOf('tel:')===0){ev('click_phone');}else if(h.indexOf('wa.me')>-1){ev('click_whatsapp');}else if(h.indexOf('mailto:')===0){ev('click_email');}else if(h.indexOf('share.google')>-1){ev('click_avis_google');}},true);var f=document.getElementById('cp-callback-form');if(f){f.addEventListener('submit',function(){ev('generate_lead',{method:'rappel'});});}}function load(){if(window.gtag){return;}var s=document.createElement('script');s.async=true;s.src='https:\/\/www.googletagmanager.com\/gtag\/js?id='+GA;document.head.appendChild(s);window.dataLayer=window.dataLayer||[];window.gtag=function(){window.dataLayer.push(arguments);};window.gtag('js',new Date());window.gtag('config',GA,{anonymize_ip:true,allow_google_signals:false,allow_ad_personalization_signals:false});bind();}function save(v){try{localStorage.setItem(K,v);}catch(e){}}if(L==='yes'){load();return;}if(L==='no'){return;}function el(t,c,x){var e=document.createElement(t);if(c){e.style.cssText=c;}if(x){e.textContent=x;}return e;}function show(){var bt=window.innerWidth>768?'16px':'70px';var b=el('div','position:fixed;left:16px;right:16px;bottom:'+bt+';max-width:560px;margin:0 auto;background:#14161a;color:#fff;padding:18px 20px;border-radius:14px;box-shadow:0 8px 30px rgba(0,0,0,.35);z-index:100000;font-size:14px;line-height:1.5;font-family:Open Sans,sans-serif;');b.id='cp-cookie';b.setAttribute('role','dialog');b.setAttribute('aria-label','Cookies');var m=el('div','margin-bottom:14px;','Ce site utilise Google Analytics pour mesurer son audience, uniquement avec votre accord. ');var a=el('a','color:#BB993C;text-decoration:underline;','En savoir plus');a.href='https:\/\/coachperformance.fr\/index.php\/mentions-legales\/#cookies';m.appendChild(a);var r=el('div','display:flex;gap:10px;justify-content:flex-end;flex-wrap:wrap;');var no=el('button','background:transparent;color:#fff;border:1px solid #888;border-radius:50px;padding:9px 22px;font-weight:600;font-size:14px;font-family:Open Sans,sans-serif;cursor:pointer;','Refuser');no.type='button';id2(no,'cp-no');var yes=el('button','background:#BB993C;color:#fff;border:0;border-radius:50px;padding:10px 24px;font-weight:700;font-size:14px;font-family:Open Sans,sans-serif;cursor:pointer;','Accepter');yes.type='button';id2(yes,'cp-yes');r.appendChild(no);r.appendChild(yes);b.appendChild(m);b.appendChild(r);document.body.appendChild(b);yes.onclick=function(){save('yes');b.remove();load();};no.onclick=function(){save('no');b.remove();};}function id2(e,i){e.id=i;}if(document.readyState==='loading'){document.addEventListener('DOMContentLoaded',show);}else{show();}})();<\/script><\/p>\n<p class=\"cp-legal-bar\" style=\"text-align:center;font-size:13px;margin:0;padding:18px 24px 8px;background:#14161a;\"><a href=\"https:\/\/coachperformance.fr\/index.php\/mentions-legales\/\" style=\"color:#9aa0a8;text-decoration:underline;\">Mentions l\u00e9gales<\/a><\/p>\n<p><script>(function(){function f(){var el=document.querySelector('.cp-legal-bar');if(!el)return;var s=el.closest('.h-section-global-spacing');if(s){s.style.setProperty('padding-bottom','0px','important');}}if(document.readyState==='loading'){document.addEventListener('DOMContentLoaded',f);}else{f();}})();<\/script><!--cp-legalpb-fix--><\/p>\n<style>a[href=\"https:\/\/seabersecurity.com\/\"]{display:none !important;}@media (max-width:768px){#copyright{padding-top:6px !important;padding-bottom:16px !important;}}<\/style>\n<p><!--cp-footer-tighten--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Un plan trail sur 12 semaines : base, d\u00e9nivel\u00e9, sp\u00e9cifique et aff\u00fbtage, avec un suivi \u00e0 distance.<\/p>\n","protected":false},"author":3,"featured_media":576,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,5],"tags":[],"class_list":["post-1057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaching-a-distance","category-preparation-physique"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Programme trail \u00e0 distance : plan sur 12 semaines - Coach Performance<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programme trail \u00e0 distance : plan sur 12 semaines - Coach Performance\" \/>\n<meta property=\"og:description\" content=\"Un plan trail sur 12 semaines : base, d\u00e9nivel\u00e9, sp\u00e9cifique et aff\u00fbtage, avec un suivi \u00e0 distance.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/\" \/>\n<meta property=\"og:site_name\" content=\"Coach Performance\" \/>\n<meta property=\"article:published_time\" content=\"2026-10-06T07:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/coachperformance.fr\/wp-content\/uploads\/2026\/08\/preparation-trail.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"835\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"bmenu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"bmenu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/2026\\\/10\\\/06\\\/programme-trail-plan-12-semaines\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/2026\\\/10\\\/06\\\/programme-trail-plan-12-semaines\\\/\"},\"author\":{\"name\":\"bmenu\",\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/#\\\/schema\\\/person\\\/a18cc28f43cb2941a7179debc1eb3015\"},\"headline\":\"Programme trail \u00e0 distance : plan sur 12 semaines\",\"datePublished\":\"2026-10-06T07:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/2026\\\/10\\\/06\\\/programme-trail-plan-12-semaines\\\/\"},\"wordCount\":383,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/2026\\\/10\\\/06\\\/programme-trail-plan-12-semaines\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/coachperformance.fr\\\/wp-content\\\/uploads\\\/2026\\\/08\\\/preparation-trail.jpg\",\"articleSection\":[\"Coaching \u00e0 distance\",\"Pr\u00e9paration physique\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/2026\\\/10\\\/06\\\/programme-trail-plan-12-semaines\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/2026\\\/10\\\/06\\\/programme-trail-plan-12-semaines\\\/\",\"url\":\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/2026\\\/10\\\/06\\\/programme-trail-plan-12-semaines\\\/\",\"name\":\"Programme trail \u00e0 distance : plan sur 12 semaines - Coach Performance\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/2026\\\/10\\\/06\\\/programme-trail-plan-12-semaines\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/2026\\\/10\\\/06\\\/programme-trail-plan-12-semaines\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/coachperformance.fr\\\/wp-content\\\/uploads\\\/2026\\\/08\\\/preparation-trail.jpg\",\"datePublished\":\"2026-10-06T07:00:00+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/2026\\\/10\\\/06\\\/programme-trail-plan-12-semaines\\\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/2026\\\/10\\\/06\\\/programme-trail-plan-12-semaines\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/2026\\\/10\\\/06\\\/programme-trail-plan-12-semaines\\\/#primaryimage\",\"url\":\"https:\\\/\\\/coachperformance.fr\\\/wp-content\\\/uploads\\\/2026\\\/08\\\/preparation-trail.jpg\",\"contentUrl\":\"https:\\\/\\\/coachperformance.fr\\\/wp-content\\\/uploads\\\/2026\\\/08\\\/preparation-trail.jpg\",\"width\":1200,\"height\":835},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/2026\\\/10\\\/06\\\/programme-trail-plan-12-semaines\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/coachperformance.fr\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Programme trail \u00e0 distance : plan sur 12 semaines\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/#website\",\"url\":\"https:\\\/\\\/coachperformance.fr\\\/\",\"name\":\"Coach Performance\",\"description\":\"Reprenez le contr\u00f4le de votre vie et de votre corps\",\"publisher\":{\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/coachperformance.fr\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/#organization\",\"name\":\"Coach Performance\",\"url\":\"https:\\\/\\\/coachperformance.fr\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/coachperformance.fr\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/logo-coureur-blanc-400.png\",\"contentUrl\":\"https:\\\/\\\/coachperformance.fr\\\/wp-content\\\/uploads\\\/2026\\\/09\\\/logo-coureur-blanc-400.png\",\"width\":400,\"height\":349,\"caption\":\"Coach Performance\"},\"image\":{\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/#\\\/schema\\\/person\\\/a18cc28f43cb2941a7179debc1eb3015\",\"name\":\"bmenu\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\\\/\\\/coachperformance.fr\\\/wp-content\\\/wphb-cache\\\/gravatar\\\/520\\\/520e2aed60cc66bd3889f9cfb42920bax96.jpg\",\"url\":\"https:\\\/\\\/coachperformance.fr\\\/wp-content\\\/wphb-cache\\\/gravatar\\\/520\\\/520e2aed60cc66bd3889f9cfb42920bax96.jpg\",\"contentUrl\":\"https:\\\/\\\/coachperformance.fr\\\/wp-content\\\/wphb-cache\\\/gravatar\\\/520\\\/520e2aed60cc66bd3889f9cfb42920bax96.jpg\",\"caption\":\"bmenu\"},\"url\":\"https:\\\/\\\/coachperformance.fr\\\/index.php\\\/author\\\/bmenu\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Programme trail \u00e0 distance : plan sur 12 semaines - Coach Performance","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/","og_locale":"fr_FR","og_type":"article","og_title":"Programme trail \u00e0 distance : plan sur 12 semaines - Coach Performance","og_description":"Un plan trail sur 12 semaines : base, d\u00e9nivel\u00e9, sp\u00e9cifique et aff\u00fbtage, avec un suivi \u00e0 distance.","og_url":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/","og_site_name":"Coach Performance","article_published_time":"2026-10-06T07:00:00+00:00","og_image":[{"width":1200,"height":835,"url":"https:\/\/coachperformance.fr\/wp-content\/uploads\/2026\/08\/preparation-trail.jpg","type":"image\/jpeg"}],"author":"bmenu","twitter_card":"summary_large_image","twitter_misc":{"\u00c9crit par":"bmenu","Dur\u00e9e de lecture estim\u00e9e":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/#article","isPartOf":{"@id":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/"},"author":{"name":"bmenu","@id":"https:\/\/coachperformance.fr\/#\/schema\/person\/a18cc28f43cb2941a7179debc1eb3015"},"headline":"Programme trail \u00e0 distance : plan sur 12 semaines","datePublished":"2026-10-06T07:00:00+00:00","mainEntityOfPage":{"@id":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/"},"wordCount":383,"commentCount":0,"publisher":{"@id":"https:\/\/coachperformance.fr\/#organization"},"image":{"@id":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/#primaryimage"},"thumbnailUrl":"https:\/\/coachperformance.fr\/wp-content\/uploads\/2026\/08\/preparation-trail.jpg","articleSection":["Coaching \u00e0 distance","Pr\u00e9paration physique"],"inLanguage":"fr-FR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/","url":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/","name":"Programme trail \u00e0 distance : plan sur 12 semaines - Coach Performance","isPartOf":{"@id":"https:\/\/coachperformance.fr\/#website"},"primaryImageOfPage":{"@id":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/#primaryimage"},"image":{"@id":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/#primaryimage"},"thumbnailUrl":"https:\/\/coachperformance.fr\/wp-content\/uploads\/2026\/08\/preparation-trail.jpg","datePublished":"2026-10-06T07:00:00+00:00","breadcrumb":{"@id":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/"]}]},{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/#primaryimage","url":"https:\/\/coachperformance.fr\/wp-content\/uploads\/2026\/08\/preparation-trail.jpg","contentUrl":"https:\/\/coachperformance.fr\/wp-content\/uploads\/2026\/08\/preparation-trail.jpg","width":1200,"height":835},{"@type":"BreadcrumbList","@id":"https:\/\/coachperformance.fr\/index.php\/2026\/10\/06\/programme-trail-plan-12-semaines\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/coachperformance.fr\/"},{"@type":"ListItem","position":2,"name":"Programme trail \u00e0 distance : plan sur 12 semaines"}]},{"@type":"WebSite","@id":"https:\/\/coachperformance.fr\/#website","url":"https:\/\/coachperformance.fr\/","name":"Coach Performance","description":"Reprenez le contr\u00f4le de votre vie et de votre corps","publisher":{"@id":"https:\/\/coachperformance.fr\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/coachperformance.fr\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"fr-FR"},{"@type":"Organization","@id":"https:\/\/coachperformance.fr\/#organization","name":"Coach Performance","url":"https:\/\/coachperformance.fr\/","logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/coachperformance.fr\/#\/schema\/logo\/image\/","url":"https:\/\/coachperformance.fr\/wp-content\/uploads\/2026\/09\/logo-coureur-blanc-400.png","contentUrl":"https:\/\/coachperformance.fr\/wp-content\/uploads\/2026\/09\/logo-coureur-blanc-400.png","width":400,"height":349,"caption":"Coach Performance"},"image":{"@id":"https:\/\/coachperformance.fr\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/coachperformance.fr\/#\/schema\/person\/a18cc28f43cb2941a7179debc1eb3015","name":"bmenu","image":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/coachperformance.fr\/wp-content\/wphb-cache\/gravatar\/520\/520e2aed60cc66bd3889f9cfb42920bax96.jpg","url":"https:\/\/coachperformance.fr\/wp-content\/wphb-cache\/gravatar\/520\/520e2aed60cc66bd3889f9cfb42920bax96.jpg","contentUrl":"https:\/\/coachperformance.fr\/wp-content\/wphb-cache\/gravatar\/520\/520e2aed60cc66bd3889f9cfb42920bax96.jpg","caption":"bmenu"},"url":"https:\/\/coachperformance.fr\/index.php\/author\/bmenu\/"}]}},"_links":{"self":[{"href":"https:\/\/coachperformance.fr\/index.php\/wp-json\/wp\/v2\/posts\/1057","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/coachperformance.fr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/coachperformance.fr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/coachperformance.fr\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/coachperformance.fr\/index.php\/wp-json\/wp\/v2\/comments?post=1057"}],"version-history":[{"count":0,"href":"https:\/\/coachperformance.fr\/index.php\/wp-json\/wp\/v2\/posts\/1057\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/coachperformance.fr\/index.php\/wp-json\/wp\/v2\/media\/576"}],"wp:attachment":[{"href":"https:\/\/coachperformance.fr\/index.php\/wp-json\/wp\/v2\/media?parent=1057"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/coachperformance.fr\/index.php\/wp-json\/wp\/v2\/categories?post=1057"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/coachperformance.fr\/index.php\/wp-json\/wp\/v2\/tags?post=1057"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}