MARATHON TRAINING PROGRAMOBJECTIVE 4H30

WEEK 01

01

Specific Physical Preparedness

3 to 4 training sessions per week for 10 weeks

02

WEEK 02

FRACTIONEDSession 01 FRACTIONEDSession 01

Warming up+ 4x1500m between 8min15
and 7min50
2min recovery jog
Calm pace 15min at pace 1

Warming up+ 3000m in 18min / 2000m in
10min42 / 2000m in 10min42
Calm pace 15min at pace 1

Session 02 HILL

Warming up+ 15x20sec on slope
Recovery downhill jog (on amoderate slope- Run fast and relaxed withoutsprinting)Calm pace 15min at pace 1
Session 03 LONG OUTING1H30 ENDURANCE AT PACE 2

Session 02

HILL

Warming up+ 2 series of 6x30sec on amoderate slope
Recovery downhill jog and 3minbetween each serie
Calm pace 15min at pace 1
Session 03 LONG OUTING

1h45 endurance at pace 2

WEEK 03

03

WEEK 040405

WEEK 05

Session 01 FRACTIONEDSession 01 FRACTIONED

Session 01

Warming up+ 7x1000m between 5min45
and 5min25
1min45 recovery jog between
eachCalm pace 15min at pace 1

Warming up+ 3x2000m in 12min
3min recovery jog
Calm pace 10min at pace 1

Warming up+ 5000m in 30min (2minrecovery jog) / 2000m in
11min40 (2min recovery jog) /1000m in 5min25
Calm pace 15min at pace 1

Session 02 HILL

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

Warming up+ 10x40sec on a moderateslope
Recovery downhill jog
Calm pace 15min at pace 1
Session 03 LONG OUTING

2h00 endurance at pace 2

Paces endurance > Pace 1 : between 6min00 and 5min07 per km / Pace 2 : between 5min07 and 4min26 per kmFRACTIONEDSession 02 HILLSession 03 LONG OUTINGSession 02 PRE-COMPETITION

30min at pace 2 including 1kmat half-marathon speed
 REPARATORYSession 03 P
COMPETITION

12min warming up+ half-marathon in 2h08
TOTAL 2H20

1h45 endurance at pace 2_01

MARATHON TRAINING PROGRAMOBJECTIVE 4H30

WEEK 06

06

WEEK 07

Specific Physical Preparedness

3 to 4 training sessions per week for 10 weeks

07

WEEK 08

08

09

WEEK 09

10WEEK 10Session 01 MARATHON

Session 01

FRACTIONEDSession 01 FRACTIONEDSession 01 MARATHON
Session 01 MARATHON1h15 endurance at pace 1 or 2
including 20min at marathon
speed

Warming up+ 2x3000m in 18min and17min30
400m recovery jog
Calm pace 15min at pace 1

Warming up+ 2x4000m in 23min
400m recovery jog
Calm pace 15min at pace 1

30min at pace 2+ 5000m in 30min50
Calm pace 10min at pace 2

20min at pace 2+ 2000m in 12min20
Calm pace 10min at pace 1

Session 02 FRACTIONEDSession 02 FRACTIONEDSession 02 PRE-COMPETITION

Warming up+ 8x600m in 3min18200m recovery jog
Calm pace 15min at pace 1

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

20min endurance at pace 2
10mn stretches

SPEEDSession 02 FRACTIONEDWarming up+ 7x800m in 4min30
2min recovery jog
Calm pace 15min at pace 1

Session 02 FRACTIONEDWarming up+ 8x500m in 2min25
1min15 recovery jog
Calm pace 15min at pace 1

Session 03 LONG OUTING

2h10 endurance at pace 2

Session 03

LONG OUTING

2h20 endurance at pace 2

JOGGING

Session 03 LONG OUTING
Session 03 LONG OUTING

1h20 endurance at pace 222h00 endurance at pace 2

JOGGING

Session 03

COMPETITIONMARATHONOBJECTIVE 4H30

COACH’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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