MARATHON TRAINING PROGRAMOBJECTIVE 3H00

01

WEEK 01

Specific Physical Preparedness

4 to 5 training sessions per week for 10 weeks

02

WEEK 02

WEEK 03

03

WEEK 040405

WEEK 05

Session 01 FRACTIONEDSession 01 FRACTIONEDSession 01 FRACTIONEDSession 01 FRACTIONEDSession 01 FRACTIONEDWarming up+ 5x1500m in 5min53
2min recovery jog
Calm pace 15min at pace 1

Warming up+ 3000m in 13min / 2000m in
7min50 / 2000m in 7min38 /1000m in 3min49
Calm pace 15min at pace 1

Warming up+ 8x1000m between 3min55 and3min42
1min30 recovery jog between eachCalm pace 15min at pace 1

Warming up+ 3x2500m in 9min47
3min recovery jog
Calm pace 15min at pace 1

Warming up+ 5000m in 21min30 (2minrecovery jog) / 2000m in 7min50(2min recovery jog) / 1000m in3min49
Calm pace 15min at pace 1

Session 02 JOGGING

Session 02 JOGGING

Session 02 JOGGING
1h endurance at pace 1 or 2
10min abdominals/sheathing
10mn stretches
Session 03 HILL
Warming up+ 15x20sec on slope
Recovery downhill jog (on amoderate slope- Run fast and relaxed withoutsprinting)Calm pace 15min at pace 1

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

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

Session 03 HILL

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

Warming up+ 10x40sec on a moderate slope
Recovery downhill jog
Calm pace 15min at pace 1
Session 04 REST/JOG

Session 04

REST/JOG

Rest or 1h10 endurance at pace
1 or 2
10min abdominals/sheathing

Session 04

REST/JOG

Rest or 1h10 endurance at pace
1 or 2
10min abdominals/sheathing

Rest or 1h15 endurance at pace
1 or 2
10min abdominals/sheathing
Session 05 LONG OUTING

Session 05 LONG OUTING

Session 05 LONG OUTING

30min endurance at pace 2 +4x10min at a speed of 4min15
per km3min recovery between eachCalm pace 11min at pace 1

1h45 at gradually to pace 2

40min endurance at pace 2
4x15min at a speed of 4min15
per km3min recovery between eachCalm pace 11min at pace 1
TOTAL 2H00

Session 02 JOGGING
1h15 endurance at pace 1 or 2
10min abdominals/sheathing10mn stretches

Session 02 JOGGING
1h15 endurance at pace 1 or 2
10min abdominals/sheathing
10mn stretches

Session 03 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 1Session 04 LONG OUTING
1h30 at gradually to pace 2+Session 03 JOGGINGSTRAIGHT LINES
45min at pace 1+ 10x100m in progressive
acceleration
Recovery jog back to the starting
point
Session 04 PRE-COMPETITION
30min at pace 2 including 1km athalf-marathon speed
Session 05 PREPARATORYCOMPETITION
25min endurance at pace 2 + ahalf marathon in 1h24
Calm pace 10min at pace 1
TOTAL 2H00

TOTAL 1H30

Paces endurance > Pace 1 : between 6min00 and 5min07 per km / Pace 2 : between 5min07 and 4min26 per km_01

MARATHON TRAINING PROGRAMOBJECTIVE 3H00

WEEK 06

06

WEEK 07

Specific Physical Preparedness

4 to 5 training sessions per week for 10 weeks

07

WEEK 08

08

Session 01 JOGGINGSession 01 FRACTIONEDSession 01 FRACTIONED

1h endurance at pace 1

Warming up+ 3x3000m in 11min45
Récupération de 400m au trot
Calm pace 15min at pace 1

Warming up+ 2x4000m in 17min00 and16min00
Récupération de 400m au trot
Calm pace 15min at pace 1

Session 02 MARATHON SPEED
1h15 endurance at pace 1 or 2
including 20min at marathon
speed
Session 03 FRACTIONED
Warming up+ 10x800m in 3min
1min30 recovery jog
Calm pace 15min at pace 1
Session 04 REST/JOG
Rest or 1h15 endurance at pace
1 or 2
10min abdominals/sheathing
Session 05 LONG OUTING
50min endurance at pace 2
3x20min at a speed of 4min15per km
3min recovery between eachCalm pace 15min at pace 1
TOTAL 2H10Session 02 JOGGING
1h15 endurance at pace 2
10min abdominals/sheathing
10mn stretches
Session 03 FRACTIONED
Warming up+10 à 12x500m in 1min45
1min15 recovery jog
Calm pace 15min at pace 1

Session 02 JOGGING
1h15 endurance at pace 2
10min abdominals/sheathing
10mn stretches
Session 03 FRACTIONED
Warming up+ 8x600m between 2min13 and2min06
Recovery : 200m jog between
2min30 and 2min22

Session 04 REST/JOGRest or 1h15 endurance at pace
1 or 2
10min abdominals/sheathing

Session 04 REST/JOG0910WEEK 10

Session 01 MARATHONJOGGING

Session 01 MARATHONJOGGING

30min at pace 2+ 5000m in 21min20
Calm pace 10min at pace 2

20min at pace 2+ 2000m in 8min30
Calm pace 10min at pace 2

Session 02 JOGGING

Session 02 JOGGING

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

Between 30 to 40min at pace 1or 2
10mn stretches

Session 03 FRACTIONED

Session 03 PRE-COMPETITION

Warming up+ 6x500m in 1min51
1min10 recovery jog

20min endurance at pace 2
10mn stretches
Session 04 COMPETITION

Session 04 JOGGING
1h20 endurance at pace 2

MARATHONOBJECTIVE 3H00

Rest or 1h15 endurance at pace
1 or 2
10min abdominals/sheathing

Session 05 LONG OUTING
2h20 at pace 2

WEEK 09

Session 05

LONG OUTING

40min endurance at pace 2+ 4x15min at a speed of 4min15
per km3min recovery between eachCalm pace 11min at pace 1

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.

TOTAL 2H00

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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