MARATHON TRAINING PROGRAMOBJECTIVE 4H15

WEEK 01

01

Specific Physical Preparedness

3 to 4 training sessions per week for 10 weeks

02

WEEK 02

WEEK 03

03

04

WEEK 0405

WEEK 05

Session 01 FRACTIONEDSession 01 FRACTIONEDSession 01 FRACTIONEDSession 01 FRACTIONEDSession 01

Warming up+ 4x1500m between 8min15
and 7min
2min recovery jog
Calm pace 15min at pace 1

Warming up+ 3000m in 17min30 / 2000m in
10min42 / 2000m in 10min06
Calm pace 15min at pace 1

Warming up+ 7x1000m, between 5min30
and 5min10
1min30 recovery jog between
eachCalm pace 15min at pace 1

Warming up+ 3x2000m in 11min22
3min recovery jog
Calm pace 10min at pace 1

Warming up+ 5000m in 29min30 (2minrecovery jog) / 2000m in11min06 (2min recovery jog) /1000m in 5min10
Calm pace 15min at pace 1

Session 02 REPOS/FOOTING

Warming up+ 4 series of 30sec/20sec/10sec
on a moderate slope
Recovery downhill jog (on amoderate slope- Run fast and relaxed withoutsprinting)Calm pace 15min at pace 1

Session 02 REST/JOG

Rest or 1h endurance at pace
1 or 2
10min abdominals/sheathing
10mn stretches
Session 03 HILLWarming up+ 15x20sec on slope
Recovery downhill jog (on amoderate slope- Run fast and relaxed withoutsprinting)Calm pace 15min at pace 1
Session 04 LONG OUTING

1h30min endurance at pace 2
including 40min at a speed of
6min per km

Session 02

REST/JOG

Rest or 1h endurance at pace
1 or 2
10min abdominals/sheathing
10mn stretches
Session 03 HILL

Warming up+ 2 series of 6x30sec on amoderate slope
Recovery downhill jog and 3min
between each serie
Calm pace 15min at pace 1
Session 04 LONG OUTING

1h45min endurance at pace 2including 50min at a speed of
6min per km

Rest or 1h15 endurance at pace
1 or 2
10min abdominals/sheathing
10mn stretches
Session 03 HILL

Warming up+ 10x40sec on a moderate
slope
Recovery downhill jogt
Calm pace 15min at pace 1
Session 04 LONG OUTING

2h00 endurance at pace 2
including 60min at a speed of
6min per km

Paces endurance > Pace 1 : between 8min00 and 6min35 per km / Pace 2 : between 6min35 and 5min55 per km

FRACTIONED

Session 02 HILL

Session 03 REST/JOG

Rest or 1h15 endurance at pace
1 or 2
10min abdominals/sheathing
10mn stretches
Session 04

LONG OUTING

Session 02 JOGGING

1h15 endurance at pace 1 or 2
10min abdominals/sheathing
10mn stretches
Session 03 PRE-COMPETITION

30min at pace 2 including 1km
at half-marathon speed
Session 04 PREPARATORYCOMPETITION

15min endurance at pace 2+ a half marathon in 2h00
Calm pace 5mn at pace 1
TOTAL 2H20

1h45min endurance at pace 2including 50min at a speed of
6min per km_01

MARATHON TRAINING PROGRAMOBJECTIVE 4H1506

WEEK 06

Specific Physical Preparedness

3 to 4 training sessions per week for 10 weeks

07

WEEK 07

FRACTIONED

Warming up+ 2x4000m en 22min
400m recovery jog
Calm pace 15min at pace 1

30min at pace 2+ 5000m in 30min
Calm pace 10min at pace 2

20min at pace 2+ 2000m in 12min
Calm pace 10min at pace 1

Session 02 REST/JOG

Session 02 FRACTIONED

Session 02 JOGGING

1h15 endurance at pace 2
10min abdominals/sheathing
10mn stretches

1h15 endurance at pace 2
10min abdominals/sheathing
10mn stretches

Warming up+ 6x500m in 2min28
1min10 recovery jog

30 à 40min à l’allure 1 ou 2
10mn stretchesSession 03 FRACTIONED

Session 03

Warming up+ 8x500m en 2min13
1min15 recovery jog
Calm pace 15min at pace 1

Warming up+ 8x600m de 2min57
200m recovery jog

Warming up+ 2x3000m in 17min and 16min
400m recovery jog
Calm pace 15min at pace 1

Session 03 FRACTIONED

Warming up+ 8x800m en 4min15
2min recovery jog
Calm pace 15min at pace 1
Session 04 LONG OUTING

2h10 endurance at pace 2
including 60min at a speed of
6min per km

10WEEK 10
Session 01

Rest or 1h endurance at pace 1

1h15 endurance at pace 1 or 2
including 20min at marathonspeed09

WEEK 09

Session 01 MARATHON

Session 01SPEED08

Session 01 FRACTIONED

Session 01 REST/JOG

Session 02 MARATHONWEEK 08

Session 02

JOGGING

Session 04 LONG OUTING

2h20 at pace 2

FRACTIONEDJOGGING

Session 03 JOGGING

1h20 endurance at pace 2Session 04 LONG OUTING

2h00 endurance at pace 2
including 60min at a speed of6min per km

MARATHONJOGGING

Session 03 PRE-COMPETITION

20min endurance at pace 2
10mn stretches
Session 04 COMPETITIONMARATHONOBJECTIVE 4H15COACH’S ADVICETake advantage of some long outings to test the supplies and clothing you will use on race day. And do some jogging
sessions on an empty stomach for your body to get use to working with reduced carbohydrate reserves. However,be careful to run at low intensity and avoid exceeding 1 hour of running time.

Training plan proposed by Olivier Gaillard - Coach and head of Urban Running. STAPS degree and coach out of stadium 2nd degree FFA.

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