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Tu cours sur la même allure quelle que soit la distance, et tu te demandes pourquoi tu exploses. . 5 km et 21 km, ce sont deux efforts totalement différents à gérer. ❌ Partir vite sur un 21 km comme sur un 5 km : tu paies cash en fin de course. ❌ Négliger les glucides sur la longue distance : sur 21 km, l'hydratation seule ne suffit pas. ✅ Adapter ta stratégie à la distance : 5 km c'est intense et court, 21 km c'est contrôle et régularité. Concrètement : sur 5 km, les 2 derniers kilomètres tu po
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