MARATHONTHE PREPARAT I O N

GU I DETABLE OF CONTENTSPART 01_PREPARE IN
THE RIGHT CONDITIONSTHE CHECKLIST

P. 04

THE MARATHON RUNNER’S FULL ARSENAL

P. 05

THE RIGHT DIET

P. 06

SHARPEN YOUR PREPARATION

P. 07

WATER, WATER AND MORE WATER

P. 08

PART 02_TRAININGEFFORT MANAGEMENT: SUCCESSFUL WORKOUT BASICS

P. 09

THE WORKOUT LOG

P. 10

TEST YOUR PROVISIONS

P. 11

TYPES OF WORKOUTS

P. 12

THE LONG TRIP

P. 13

SPLIT INTERVAL TRAINING

P. 14

GENERAL PHYSICAL PREPARATION

P. 15

MAIN GPP WORKOUTS

P. 16

SPECIFIC PHYSICAL PREPARATION

P. 17

PPS: HILL TRAINING

P. 18

CROSS-TRAINING

P. 19

PERFORMING SUCCESSFUL SIMULATIONSP. 20

RECOVERY

P. 21

PART 03_D-DAY!
IN THE RACE

P. 22

STATE OF MIND ON D-DAY

P. 23

THE RIGHT ATTITUDE

P. 24_MARATHON : LE GUIDE DE PRÉPARATION_2

42,195 KM
That’s what it takes to be a marathon finisher. This distance isa challenge unlike any other! Do you want to live or relive thisgreat thrill? To improve your time? To support other first-timerunners? Or maybe all of the above?
To succeed in this challenge, it is now time to prepare yourself
carefully... and get started! The good news is that we will be atyour side to support you during your training.
So, ready to be a finisher? Let’s meet at the finish line.

PART 01_PREPARE IN THE RIGHT CONDITIONSTHE CHECK-LIST
THE HEALTH CHECK-UPSLEEP: A RUNNER’S SANCTUARY

Before finalising your training plan, consult your generalpractitioner. He/she is the only one who can declare you fit
to take up the challenge. You’ll need a medical certificate forcompetitive running if you want to be assigned a bib number.

Training is good. Taking a break is even better. Preparing
for the marathon requires a particularly high level ofphysical efforts, meaning you need rest to remain effective.
A 20-minute nap and a good night’s sleep will become yourgreatest allies in moving forward. Don’t wait until you’re on
your knees to ease up!

ORTHOPEDIC INSOLES
Prescribed as a preventive measure or to relieve pain,
orthopedic insoles are part of the daily routine of manyrunners. Their mission: to rebalance the movement in orderto restore the natural movement. Check with your podiatrist to
see if you really need it. Once you get used to it, you rarely goback!

A COLD SNAPTop athletes regularly practice cryotherapy (involving the useof freezing of near-freezing temperatures) to recover more
quickly. At home, a cold water spray in the shower or a footbath with ice cubes is enough to relieve sore feet, ankles
and shins.

A HEALTHY LIFESTYLE
Get plenty of rest, eat healthily, get organised, avoid stress...
It is the basis for a healthy lifestyle, but also the lifeblood of
any effective marathon runner. So find your bearings and,above all, be regular: a well-rounded schedule means lessfrustration that would distract you in the middle of an effort.

_MARATHON THE PREPARATION GUIDE_04

PART 01_PREPARE IN THE RIGHT CONDITIONSTHE RUNNER’S KIT_TRAINERS_THE OUTFIT

The crux of every race! The choice of running shoes
is very important: you have to find the right fit bytrying different models while training. Comfort
should be a primary criterion. On D-Day, it’ll be toolate to try on new shoes!

It must be comfortable and adapted to yourappearance. Synthetic textiles are recommended:cotton is not suitable when drenched in sweat!

_SOCKS
Moulded to your foot, the sock must not be smoothand must adequately hold the foot and ankle.
Suitable socks = no blisters!

_MARATHON :THELE GUIDE
PREPARATION
DE PRÉPARATIONGUIDE_MUSICTo each their own, but many set up a playlist of
supercharged music for marathon training.
A good way to get a boost!

_THE HYDRATION BELT_ANTI-FRICTION CREAM

The true best friend of any marathon runner who
respects him/herself enough to stay hydrated
throughout the race! To be tested during training!

Before departure, apply generously to the armpits –or even the crotch – to avoid irritation.

_THE BIB_PLASTERSThe only proof of your registration for the race.
To be retrieved on time before the start, and worn
during the race.

This is a man’s trick to not finish the race with sorenipples! Small plasters protect them from friction
with the t-shirt.

_5_05PART 01_PREPARE IN THE RIGHT CONDITIONSHEALTHY EATING

You are what you eat! A balanced diet that
perfectly matches your needs is essential to run
fast and far. Focus on the basics to be efficient.

THE BASIS:FRESH FRUIT & VEG
Fill up on fibre and vitamins with seasonal fruits
and vegetables – they’ll serve as real energy
boosters. The right ratio? Eat twice as muchvegetables as fruit, so as not to overwhelm thequota of fast-acting sugar. And remember:potatoes are not vegetables, but starchy food!

ENERGYThe second half of the plate is divided into two partsof equal importance.
• Carbohydrates: these slow sugars provide mostof the glycogen stored in the muscles. Preferwholemeal foods (bread, rice, pasta), which arericher in fibre. Eat carbohydrates with every meal,and not just the day before long outings – this way,
you’ll maintain a balanced diet.

_MARATHON :THELE GUIDE
PREPARATION
DE PRÉPARATION
GUIDE• Proteins: no distinction between animal andvegetable proteins. However, don’t overdo your redmeat intake and avoids cold cuts as they are moredifficult to digest.
Favour olive and rapeseed oils for cooking or
seasoning. Limit butter and say no to saturated
fats. Drink water, tea and coffee, limit yourself toa small glass of fruit juice and one or two glassesof milk per day. Finally, when it comes to alcohol,
moderation is advised.

BEFORE THE MARATHONGLYCOGEN,
WHAT IS IT?
Simply the “fuel of effort”,
the one that will giveyou energy to last therace. If you don’t haveenough, you’ll see yourperformance drop at
full speed. Hence theimportance of not skipping
supplies during the race!

A healthy lifestyle is essential to run a marathon,and nutrition is a key point. The ideal, of course, isto have an adapted diet all year round, but since
it’s not always easy, think about your habits when
preparing for the marathon. Don’t forget to eat
fruits, vegetables, starches and proteins to enjoy
this good energy. The aim is to fill up with glycogen.
And above all, avoid foods that are too fatty:
they will impact your digestion... As well as yourperformance.
During your long outings, determine the type offuel you need: dried fruit, energy gels... Just to geteverything you need for D-Day.

_6_06

PART 01_PREPARE IN THE RIGHT CONDITIONSSHARPEN YOUR PREPARATION!
To help you rebalance your diet, here is a chart to guide you during your preparation. The concept is simple: try to tick all the boxes while
training! To start, check all the statements that match your current habits. By setting yourself 4 to 5 new goals per month, you should approach
100% by the time you reach your goal!

HYDRATIONDAILY HABITSDrink at least 1.5 litres of water per day + 500 ml per workout hour.

NEVER skip the 3 main meals.

Do not consume any sweet drinks (sodas, hot sweet drinks
from vending machines, fruit juices, syrup).

In you need a snack, consume the fruit or dairy product that was
initially planned for the next meal.

Do not consume alcohol.

The meal lasts at least 20 minutes: the time necessary for satiety.
Include an appetizer (e.g.: soup).

Limit sparkling water which contains salt (except after a sessionof more than 1 hour and 1/2).

MEAL BALANCECEREAL PRODUCTS
Consume mainly whole grain products: pasta, rice, bulgur, wheat,
wholemeal bread, sourdough, country bread.
In the evening, consume half as much cereal products unless you
are on the eve of a long outing of more than 1 hour and a half.
The plate always contains more vegetables than it does starchy
foods.
Do not combine bread and starches on the same meal.
Always keep a grain product, real fuel.
Even at breakfast, avoid foods such as rusks and cookies
that do not stall in the long term.
Choose muesli with no added sugar (with nuts and dried fruit
integrated, or chocolate chips) over sweetened or processedcereals.

_MARATHON THE PREPARATION GUIDETo preserve your muscles, consume a source of protein at each
meal: meat, low-fat sausages, fish, eggs, shellfish, legumes (lentils,
kidney beans, beans), quinoa, tofu...
Eat raw vegetables and fruits to ensure your intake of vitamins andantioxidants.
Add a raw vegetables starter if the main course does not containvegetables.
Consume a plain dairy product (1⁄2 skimmed or soya) per meal(i.e. three times a day). Ideally, postpone it as a snack after exercise.
At most once every two days, consume a portion of cheese(mozzarella, swiss cheese, feta, camembert) instead of the dairy
product.
Eat a portion of fresh fruit per meal (i.e. three times a day).
Replace the fresh cream, butter and frying of main meals
with one tablespoon of oil (rapeseed or olive oil).

_07_7

PART 01_PREPARE IN THE RIGHT CONDITIONSWATER, WATER AND MORE WATER
DAILY
On average, every day, we consume between one and one anda half litres of water. This is the bare minimum to be healthy.

DURING WORKOUT
To workout is to sweat, and therefore to eliminate at fullspeed the water present in our bodies. Hence the obligation
to drink regularly: if you’re thirsty, it’s because you’re alreadydehydrated. The ideal is to drink a few small sips regularly
rather than a large drink every hour. The right calculation?
Count 500 ml per hour of sports activity. A good reason to stopat each refuelling.

AFTER THE EFFORTThe body continues to lose water, even once the effort is over.
That’s why you need to keep drinking regularly, even at rest.

_MARATHON THE PREPARATION GUIDE_08

PART 02_TRAININGEFFORT MANAGEMENT: SUCCESSFUL WORKOUT BASICS

You don’t start a marathon overnight. A race of thislength is a physical exercise that requires training,
endurance and rigour. If you have continued to run
regularly since your last long-distance run, you
shouldn’t have any problems, as long as you follow
your training program carefully.
To be sure to keep the distance, you will have to go
through different phases, both to determine yourcruising speed and to recognize the terrain before
you start the race on D-Day. So don’t hesitate tomultiply the experiences: it’s the best way to go all
the way.

WHAT IS MAS?
The Maximal Aerobic Speed (MAS) is the running speed at which your oxygen consumption reaches its
maximum. On average, people last 4 to 8 minutes at this continuous speed. Knowing your MAS is oneof the bases for correctly calibrating your training intensities. But don’t worry, it’s not necessary to run
a marathon!
HOW TO CALCULATE YOUR MAS?
One of the simple methods is the Cooper Test: after a warm-up, the longest possible distance iscovered in 6 min at maximum speed and continuously. Divide this result by 100 and you will have yourMAS in km/h. For example, if you have covered 1,420m, your MAS is 14.20km/h.
For an even more reliable and accurate result, you can also contact an athletics club that can calculate
your MAS professionally.

_MARATHON THE PREPARATION GUIDE_09

PART 02_TRAINING

THE TRAINING LOG
As an attentive witness to the daily practice of endurance disciplines, your training log makes it possible to accurately
measure the quantity and quality of the work performed. It can also take on a more personal, even intimate dimension...

THE FUNDAMENTALSSENSATIONSDON’T OVERTRAIN!

Whatever its form, your training log mustfirst report on the programme of eachsession:A lot of information beyond the strict
framework of training can and must findits place in the log. For example:• The total time of the day’s session;• Your weight, if it varies;• The mileage run;

• Any deviations from your balanced
nutritional diet;

The negative effects of overtraining
are known: fatigue, poor sleep quality,
decreased motivation, decreased
performance and immunosuppression.
Over-trained athletes are more likely tobe affected by infections or diseases,
especially after a competition.

• The respect (or not) of the plan
• The potential cross-training
programme (swimming, weight lifting,sheathing, general or specific physicalpreparation...).
Also remember to note your split session
times so you can admire your progress.

_MARATHON_MARATHONTHE: LE PREPARATIONGUIDE DE PRÉPARATIONGUIDE Sleep, stress, personal or professional•
worries...;• Pain before, during or after exercise.
The training log plays an important role asa sentinel here. When an Achilles heel ispainful when waking or when significant
muscle pain in the hamstrings follows thedemanding sessions, write it down. This
may well allow you to detect the first signsof an injury. An ounce of prevention is
worth a pound of cure...

Therefore, respect the progressivenessof your training volume. It is advisable tofollow a balanced plan that is consistent
with your level and that starts with theset objective. This plan should respect
the alternation between more or lessintense work phases and recovery.
Accelerated heart rate when waking up
and mood disorders are signs of severe
overtraining.

_10PART 02_TRAININGTEST YOUR PROVISIONS

Exercise products, mainly gels and energy drinks, are
now widely used in semi-marathons and marathons. They
are an excellent way to consume carbohydrates quickly
assimilated by the body to replenish its strength as the effort
progresses.

LONG OUTINGS?
A TEST PHASE
To be sure that the snacks provided for runners work for you;
don’t hesitate to test them during your long sessions, even if itmeans being very cautious. Doesn’t like the taste or texture?
Did you have trouble digesting them? Skip that and findanother product. Don’t take any risks on D-day.
Ready yourself for a race, even months before D-Day. Correct
and refine certain points according to effort sensations. Not
letting a stomach problem spoil months of effort is a priority.

_MARATHON THE PREPARATION GUIDE_11

PART 02_TRAINING

THE DIFFERENT TYPES OF TRAINING
All training plans can be foundon the time to website

Training for a marathon is not just about running, running and runningagain. There are several types of training that aim to increase yourendurance – both to last the distance and improve your speed. Avoid
injuries, learn how to handle pump strokes or extra effort on the way. And
that doesn’t always involve running!
Don’t worry, it’s not that complicated, especially now that we’re here to
help. In order to help beginners and advanced runners alike, we haveworked with professionals to design training that is adapted to the different
objectives. This support will accompany you during the 10 weeks of
preparation preceding D-day.

FIRST STEP?
Set your goal: how much time do you want to spend running the 42,195 kmof this marathon? The program will not be the same if you choose to do it
in 3 hours and 15 minutes, 3 hours and 45 minutes, 4 hours and 15 minutes
or even more. All you have to do is follow the daily schedule. Warm-ups,
training sessions, days of rest: everything is indicated down to the lastdetail.

_MARATHON THE PREPARATION GUIDE_12

PART 02_TRAINING

THE ESSENTIALSTHE LONG RUN

WHAT ISA LONG RUN?
Long runs are an essential part of amarathon preparation. They allow you
to get used to long distances before
tackling the 42.195 km of a marathon.
The idea is to go gradually. Do you
usually run 10 kilometers? Gradually
increase the distance, move step bystep, and above all: go at your own pace.
Little by little, you will find the perfect
rhythm for you.
Be careful not to be too greedy byrunning 30km if you have neverexceeded 10....

THE SECRETS OFA SUCCESSFUL LONG RUN
The key word to remember: PROGRESSIVENESS!
The idea is to increase the distance and duration alittle bit each week. It’s up to you to choose the rightpace, but generally, experts recommend increasingby 10 to 15 minutes each week until you reachan average duration of 2 hours and 30 minutes(respecting the adapted training plan). Beyond that,recovery may be too important, as well as the riskof injury.
ATTENTION: one week before the marathon, don’t
push it: the ideal long run is 1 hour and 20 minutes,
so as not to consume all your energy before the big
day.
Example of progressive training
For a running speed between 6’35min
and 5’55min per km:• Week 1: 1h30mins at a fixed speed including 40

minutes at 6’00/km• Week 2: 1h45mins at a fixed speed, including 50
minutes at 6’00/km
All training plans can be foundon the time to website• Week 3: 2 hours at a fixed speed, including 60
minutes at 6’00/km

SOME TIPS• Unity is strength: running in pairs, even ingroups, will ensure shared motivation andwill prevent you from finding excuses to skip
training• Running at least 3 times a week isnecessary to put yourself in the best physicalcondition to run a marathon.
• Adapt your diet for an effort that sometimes
exceeds two hours: dinner rich in slow sugars
the day before and a balanced snack at theend of the long run.
• Change your running path regularly so you
don’t let routine get in the way.
• Dress according to the weather: this is yourchance to test your outfit for D-Day.
• Use energy products to get your body used
to this feeding technique.
• Be patient and progressive: increase yourdistance in steps.
• Write down your results every week toevaluate your progress!

_MARATHON THE PREPARATION GUIDE_13

PART 02_TRAINING

THE ESSENTIALSSPLIT INTERVAL TRAINING

WHAT ISSPLIT TRAINING?
Split training allows you to progress
both in terms of cardiovascular healthand running technique. Quick sessions
improve the quality of support andsheathing. Different types of split
sessions exist with more or lesslong effort repetitions, at different
intensities. Recovery times between
each effort also vary according to
the sessions, but are always done
actively (jogging). The split practiceis THE ultimate method to succeed in
optimising your cross-country runningpotential. With one goal in mind: to run
faster and longer!

There are different types of split trainings, which
are independent but complementary. All have thesame objective: to help you prepare yourself as welland last the course on the big day.
3 examples of split training• The 30/30:
12 x 30 seconds of fast running, alternated with30 seconds of slow running. The effort is short,intense, but it’s not a sprint: you have to make sure
you cover the same distance every time.
• The threshold session:
3 x 10 minutes of running at your record pace on ahalf-marathon, with 3 minutes of trot between eachrehearsal.
• The hill session:
12 x 20 seconds of fast climbing alternating witha recovery break by reaching the start line. Do
not choose a slope that is too steep and ensure
regularity with each effort. This kind of work will
help improve your muscle power.

SOME TIPS• Train on an athletics track OR on acalibrated course to be able to calibrate yourgaits during your split sessions.
• Always remember to warm up before yoursession to avoid injuries. Increasing thetemperature of your muscles will also makethem more effective.
• Regularly check your passage times
during the effort phases, to work in the rightintensities.
• After each split session, take the time torun slowly for about ten minutes to cooldown.

All training plans can be foundon the time to website_MARATHON THE PREPARATION GUIDE_14

PART 02_TRAINING

THE ESSENTIALSGENERAL PHYSICAL PREPAREDNESSWHAT IS GENERAL PHYSICALPREPAREDNESS (GPP)?
GPP helps you strengthen your muscles
and become more effective during
exercise. This physical preparation canalso help you avoid some injuries. While
splits improve the performance of yourengine, the GPP is there to take care ofyour body!
It can consist of several simple
exercises that do not necessarily require
equipment. They are for everyone,
regardless of your age or level!

THE SECRETS OF A
SUCCESSFUL GPP
GPP is done long before the competition. Exercises
are an excellent way to start marathon preparation
to boost muscle strength. They must then be
replaced by lighter exercises to avoid injuries
just before the race. It’s up to you to choose theexercises that suit you for your ideal circuit.
Typical exercises• 3 x 10 squats on site, followed by 30 secondsof recovery on site in light trot.
• 4 x 20 m of knee climbs, followed by 30 secondsof recovery• 4 x 20m of buttock heels, followed by 30 secondsof recovery.
• Back to the wall, place yourself in the «chair»position and hold the position for 30 seconds.
• A simple sheathing: 30 seconds of holding in theboard position and then 30 seconds on each side.

SOME TIPS• No need to invest in a lot of equipment:
most GPP exercises can be done with simple
accessories (chair, wall, floor mat...).
• Warming up and stretching are important:since GPP is made up of exercises for very
dynamic people, it can cause aches and pains
that will increase your recovery time.

All training plans can be foundon the time to website_MARATHON THE PREPARATION GUIDE_15

PART 02_TRAINING

MAIN GPP WORKOUTS

01. Jumps (whole body)
02. Chair against a wall (legs-quadriceps)
03. Pumps (upper chest, biceps)
04. Abdominal (abdominal strap)
05. Chair uplift (whole body)
06. Squats (legs-quadriceps, hamstrings)
01

02

03

04

07. Triceps work with chair (upper body-triceps
08. Board (abdominal strap)
09. Static knee lifts (whole body)
10. Slots (lower body-buttocks
11. Pumps and rotation (upper chest, biceps)
12. Side board (abdominal strap)

05

06

07

08

WARNINGFor this circuit to be effective, it must respect theadvised effort and recovery time.
Devotes 30 seconds to each exercise and then 10
seconds of rest before proceeding. No more than that!
If the suggested durations are too difficult, reduce themfor each exercise but complete the entire circuit.
09_MARATHON THE PREPARATION GUIDE

10

11

12

If, on the other hand, you do the tour effortlessly, you
can repeat it several times in a row or at different timesof the day.

_16

PART 02_TRAINING

THE ESSENTIALSSPECIALISED PHYSICAL PREPARATIONWHAT IS SPECIALISEDPHYSICAL PREPARATION (SPP)?
The preparation of a marathon must
include specialised physical preparation
exercises. This exercise is part of arunning session. This is specific weighttraining for running. In the sports world,
we call it PPS. The objective of these
exercises? Improve your sporting skills
during the race to make your stride
more effective.

There are many possible exercises: knee climbs,
buttock heels, jumping strides, front slits, ribstrength training, stairs, accelerations... And eachhas its own benefits for a complete training.
3 examples of PPSs
• On the track, 50m of knee climbs / 50m of jogging/ 50m of big strides / 50m of jogging / 50m of
buttock heels / 50m of jogging...
• Go up the stairs on a large staircase. On knee
climbs, with hooves, with joined feet, as fast
as you can....
• Work on the turns with more or less tight plots topractice getting back into the game.

SOME TIPS• Don’t neglect the warm-up. As with the
split, the SPP can be intense. It would be ashame to hurt you.
• Uses street furniture: stairs, obstacle
courses in public parks, etc.
• Investing in hoops and blocks to mark yourroute can be a good idea.
• Favour quality over quantity. The session
does not need to last for hours, as long as
the movement is done correctly.
• Don’t forget to alternate work andrecovery periods.

_MARATHON THE PREPARATION GUIDE_17

PART 02_TRAINING

THE ESSENTIALSSPP: HILL TRAINING

WHAT ISHILL TRAINING?
Running uphill is not a pleasure, but it
is also one of the most effective ways toimprove yourself while limiting the riskof injury. Just like the split, hill climbing
improves your running technique andbasic speed. It also boosts your aerobic
qualities (= cardiorespiratory qualities)
and muscle power.

THE SECRETSOF SUCCESSFULHILL TRAINING
Choose a regular hill. Be careful not to exaggerate
the percentage, the slope must make your cardio
rise without distorting the stride. The first training
sessions are done with sensations, without trying torespect a total number of repetitions. Do not abuse
this type of work: no more than one session per
week.
3 examples of hill training• 15 x 20 seconds of running on a medium to steep
slope, followed by a recovery in a downhill trot.
• Two repetitions of 6 times 30 seconds of runningon a medium to steep slope, followed by a trot downwith three minutes of recovery between each series.
• 10 x 40 seconds of running on a medium to steep
slope, followed by a recovery in a downhill trot.

SOME TIPS• Warming up is more essential than ever:running uphill is much more work thanrunning flat, so your body must be ready.
• Build a strong mind: to stick to thisessential exercise, you will have to show will.
• Prefer descents on soft ground, e. g. using
the roadside.
• After each hillside training, allow yourself
15 minutes of slow running to recover gently.

All training plans can be foundon the time to website_MARATHONTHE PREPARATION GUIDE_18

PART 02_TRAININGCROSS TRAINING

THE ESSENTIALSTHE BENEFITSWHAT ISCROSS TRAINING?
Cross-training is the replacement or
addition of a session to the training planby practising a sport other than running.
Swimming, cycling, cardio session in
the gym, weight training... Although not
specific to running, these sports can becomplementary.
Cross-training can be particularly
useful, especially for people who areprone to injuries (tendonitis, etc.) who
can do an endurance session on bicycle
or in the pool, and therefore avoid themusculo-tendinous impacts of each
stride on the ground.

THE SECRETS OF
SUCCESSFUL 2-A-DAY
CROSS TRAINING
2-a-day training is certainly preferredby experienced athletes, but it can beadapted to runners who can occasionally
free up enough time.

_MARATHON THE PREPARATION GUIDE• It offers a break in a certain monotony of training.
• By practicing a different physical activity, the recovery of some sessions will be optimised.
• The training volume can be increased a little by alternating sports.
• As the whole body does not work in the same way, cross-training helps to strengthen the muscles
that are a little neglected by running.
• The variety will also reduce the risk of injury.
Example of cross training
Example of cross training
Morning: 40 to 60 minutes depending on thediscipline, based on recovery and the searchfor good sensations during exercise. Muscle
strengthening and/or sheathing exercises may also
be appropriate.
• 45 minutes of jogging at an endurance pace.
• OR 1 hour of cycling on flat ground by grinding
the legs.
• OR 40 minutes of swimming with small fins.
At the end of the day: about 45 minutes witha warm-up and a specific work of a split typeor speed recall.
• 15 min of warm-up + 4 x 5 min at speed 10 km
interspersed with 2 min of trot.
• 15 min of warm-up + 10 x 400 m interspersedwith 200 m of trot between each lap of the track.

SOME TIPS• The warm-up, as always, is mandatory.
• Choose a discipline you like: cross-training
should not be a chore.
• Running should remain the dominant sport
in your training program.

All training plans can be foundon the time to website_19

PART 02_TRAININGPERFORMING SUCCESSFUL SIMULATIONS

Simulation in running conditions does not necessarily involve
42 km sessions. The idea is to see how your body will react
to the rhythm you will impose on it on D-day over a long
distance, and also to find weaknesses, find the little things
that are usually imperceptible and that you can improve.
Such a distance can be excessive and cause exhaustion
and injury. A good long trip can be enough, as long as you
test the right elements: the equipment, the desired speed,
the characteristics of the race (climbs, etc.), the snacks
planned...

THE IDEAS?
Focus on quality rather than quantity, and remember:• Travel the planned distance at the speed you want to reach
during the race.
• Also practice hydrating: take a can or make a loop thatallows you to get regular supplies.
• Use an outfit and shoes that you are used to wearing.
• Before the simulation, eat meals identical to the ones
you plan to eat before the marathon.
• Reproduce the conditions of the race not only during
your session, but also before and after.
• Ideally, seek advice from a professional in order to choosea suitable program.

_MARATHONTHE PREPARATION GUIDE_20

PART 02_TRAININGRECOVERYOVERESTIMATE YOURSELF?
CAUTION, DANGER
Many runners struggle to complete their marathon
preparation and have to reduce – or even stop – their training
a few weeks before the deadline.
Severe fatigue, pain, fatigue and often a mixture of the three:failure to comply with the mandatory recovery phases is often
the cause. However, without proper recovery, it is difficult toreach the top of one’s form on D-Day.

SOME TIPS• Qualitative sessions (fractionated, fartlek, threshold work)
should not be repeated for two consecutive days.
• Be consistent in the total mileage. If you run 40 kilometres
per week at the beginning of your specific preparation,
gradually increase the mileage, in stages.
• In the ten weeks before a marathon, focus on your lifestyle.
Sleep, diet, stretching: everything counts!

THE CONCEPT OF REBOUND
Training more and more does not necessarily mean thatyou will improve with each session. There is a limit for eachrunner beyond which the work is no longer productive. And
can even, in the most advanced cases, lead to a regression
with a state of prolonged fatigue. Don’t wait until you see signsof overwork or overtraining to allow yourself complete days ofrest or even whole weeks of a reduced program (usually one
per month).

_MARATHONTHE PREPARATION GUIDE_21

PART 03_D-DAY!

ON THE RUN

In training or in competition, the rules are not always thesame. After many months of preparation, you are finally
ready to start. But before you start, it is good to remember
some essential information for a successful race. It would be
too bad to miss the day.

ADAPTATION AND MODESTY

THE 32+10 RULE

A marathon is usually won or lost in the last few kilometres,
for all runners who want to achieve good timing performance.
Then be adaptable and modest. Go deep inside yourself tofind the energy and motivation to be a finisher in the best
conditions. Po-si-ti-ve! Even if your pace has dropped a lot,
you are still participating in a marathon, and that’s something
to be proud of regardless!

According to the older ones, a marathon really starts at 32
kilometres. The priority? Keep some under your feet, holdback, feel able to accelerate at any time.

WHAT TO EAT?

First, 32 kilometres where the endurance of the training
helps to stay in shape and maintain a steady pace. Then, 10
kilometres where difficulties occur: the legs become painful,
the head sometimes struggles to follow.

WHEN YOUR HEAD DECIDES,YOUR LEGS WILL FOLLOW

Rule number one on D-day? Hydrate yourself regularly insmall amounts until you leave. It is important to drink plentyof fluids to anticipate the effort to come. You must not run on
an empty stomach: get up several hours before the start of therace to make a good meal based on slow sugars, proteins andcarbohydrates and, above all, take the time to digest it so as
not to feel heavy or uncomfortable during the race. Rememberthat the average time required for digestion is 3 to 4 hours.

No mystery or secret: on the marathon, you go from thepure physical to the mental when the kilometres get longer.
That’s why it’s so interesting to have spared his horse. Make
sure you get enough food and take the time you need to doso. You’re not alone in your efforts: everyone has a hard timefinishing. To make it easier for you, mentally divide the distanceinto small portions rather than considering it as a whole.

_MARATHON THE PREPARATION GUIDE_22

PART 03_D-DAY!

THE STATE OF MIND ON D DAY
TRUST YOURSELF
Periods of doubt are normal in the months of marathon
preparation. It is natural and it is especially there that yourloved ones will be essential: they believe in you and yourabilities. So repeat yourself: “Yes, I can do it!”FOLLOW THE PLAN
On D-Day, you will have to write the results of the training asprecisely as possible and respect the race plan you have set
for yourself. Don’t be shy, but don’t be excessively recklesseither to avoid unnecessary risks. The last hour of effort will
be difficult, so save yourself physically and mentally!

FORGET THE DICTATORSHIP
OF THE CHRONO....
Participation in a marathon is often synonymous with timepressure. Even novices can’t escape it. However, running,
everyone will agree, is first and foremost a pleasure. Neverforget: the distance is demanding. It is advisable to be humble
and listen to your reason rather than the time.
The only major objective is to go to the end of the 42.195km
race....

_MARATHON :THELE GUIDE
PREPARATION
DE PRÉPARATIONGUIDENEVER LEAVEYOUR COMFORT ZONEDo not do anything that could compromise the rest of the trip.
How do you know you’re running at the right tempo? Analyse
your feelings. An amateur marathon runner is never short ofbreath. So stay in your comfort zone as long as possible.

NO SHAME,JUST A LOT OF PRIDE
Don’t expect the best, or the worst. Whether it’s your firstmarathon or your tenth, you’ll experience some of the mostintense moments of your year. It is very likely that your strideof the last few kilometres will be horizontal, choppy andlaborious. You’ll move forward as you can, but you’ll move
forward. And nothing else matters!

DON’T GIVE UP ANYTHING!
Three words that are always present during the last
kilometres of a marathon. Three words that express thedetermination and the imperative will to go to the end of the42.195km: “Don’t give up anything!” Get ready, these threewords will probably come out of your chest too.

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PART 03_D-DAY!

THE RIGHT ATTITUDE

Your participation in a marathon requires you to respecta certain ethical code of conduct for runners. The priorities:
respect for others and solidarity...

BEFORE DEPARTURE• A little smile to the volunteers.
• Make sure you’re headed for the right airlock.
• Respect the other runners in the airlock. Live this momentwith calm and serenity.
• Try to talk to your neighbours and wish them good luck.
• Don’t throw anything to the ground.

ON THE WAY• Be careful not to be responsible for a fall. Stay on your line
and avoid any physical contact that could disturb or unbalanceanother runner.
• Prevent your trajectory changes during provision breaks.
To avoid a collision with runners, move away quickly after
taking your supplies.
• Encourages runners who are struggling to pursue but do notinsist. A word, a gesture and a smile are often enough.

_MARATHON THE PREPARATION GUIDEON ARRIVAL• Comply with the instructions of volunteers and race officials.
• Congratulate the other runners. Giving a hug is THE gestureof runners after finishing their effort.
• Thank the pace leaders or any other runner who made it
possible to achieve your goal.
• Enjoy the moment: YOU’RE A MARATHON RUNNER!

Don’t forget that the effort you will make on D-Day will be
the result of the work you did in training. Day after day,improve your endurance qualities; day after day, strengthen
your confidence level. The appointment is made. The race
has already started....

_24

NOW IT’S UP TO YOU...
ENJOY YOUR PREPARATION!

_MARATHON : LE GUIDE DE PRÉPARATION_25