MARATHON TRAINING PROGRAMOBJECTIVE 3H4501

WEEK 01

WEEK 02

Specific Physical Preparedness

4 training sessions per week for 10 weeks

02

WEEK 03

03

04

WEEK 0405

WEEK 05

Session 01 FRACTIONEDSession 01 FRACTIONEDSession 01 FRACTIONEDSession 01 FRACTIONEDSession 01

Warming up+ 5x1500m in 7min30
2min recovery jog
Calm pace 15min at pace 1

Warming up+ 3000m in 16min54 / 2000m
in 10min / 2000m in 9min24 /1000m in 4min26
Calm pace 15min at pace 1

Warming up+ 8x1000m, between 5min and4min42
1min30 recovery jog between
each
Calm pace 15min at pace 1

Warming up+ 3x2500m in 12min25
3min recovery jog
Calm pace 10min at pace 1

Warming up+ 5000m in 26min40 (2minrecovery jog) / 2000m in 10min(2min recovery jog) / 1000m in4min42
Calm pace 15min at pace 1

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 without
sprinting)Calm pace 15min at pace 1
Session 04

LONG OUTING

30min endurance at pace 2 +4x10min at a speed of 5min20
per km3min recovery between eachCalm pace 11min at pace 1
TOTAL 1H30

Session 02 JOGGING

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

Session 02
Session 02 JOGGING

1h15 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

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

Session 04 LONG OUTING

1h45 at gradually to pace 2

40min endurance at pace 2
4x15min at a speed of 5min20
per km3min recovery between eachqueCalm pace 11min at pace 1

FRACTIONEDJOGGING

1h15 endurance at pace 1 or 2
10min abdominals/sheathing
10mn 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 1
Session 04 LONG OUTING

1h30 at gradually to pace 2

Session 03 PRE-COMPETITION

30min at pace 2 including 1kmat half-marathon speed
Session 04 PREPARATORYCOMPETITION

20min endurance at pace 2+ a half marathon in 1h45
Calm pace 10min at pace 1
TOTAL 2H15

TOTAL 2H00

Paces endurance > Pace 1 : between 7min16 and 6min10 per km / Pace 2 : between 6min10 and 5min20 per km_01

MARATHON TRAINING PROGRAMOBJECTIVE 3H4506

WEEK 06

Specific Physical Preparedness

4 training sessions per week for 10 weeks

07

WEEK 07

WEEK 080809

WEEK 09

10WEEK 10

JOGGINGSession 01 FRACTIONEDSession 01 FRACTIONEDSession 01 MARATHONSession 01

1h endurance at pace 1

Warming up+ 3x3000m in 15min
400m recovery jog
Calm pace 15min at pace 1

Warming up+ 2x4000m in 20min
400m recovery jog
Calm pace 15min at pace 1

30min at pace 2+ 5000m in 26min40
Calm pace 10min at pace 2

20min at pace 2+ 2000m en 10min40
Calm pace 10min at pace 1

Session 02 JOGGINGSession 02 JOGGING

Session 02 JOGGINGSession 02 JOGGING

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

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

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

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

Session 03 FRACTIONED

Session 03 PRE-COMPETITION

Warming up+ 8x600m between 2min30 and2min22
Recovery : 200m jog
between 2min40 and 2min31

Warming up+ 6x500m in 2min13
1min10 recovery jog

20min endurance at pace 2
10mn stretches

Session 04 LONG OUTING

1h20 endurance at pace 2

Session 01

Session 02 MARATHON

SPEED

1h15 endurance at pace 1 or 2
including 20min at marathon
speedSession 03 FRACTIONED

Warming up+ 8x800m in 3min45
1min45 recovery jog
Calm pace 15min at pace 1
Session 04 LONG OUTING

50min endurance at pace 2
3+20min at a speed of 5min20
per km3min recovery between eachCalm pace 15min at pace 1
TOTAL 2H10Session 03

FRACTIONED

Warming up+ 10x500m in 2min06
1min15 recovery jog
Calm pace 15min at pace 1
Session 04

LONG OUTING

2h20 at pace 2

Session 03

FRACTIONEDJOGGINGSession 04 JOGGING

Session 04

MARATHONJOGGINGCOMPETITIONMARATHONOBJECTIVE 3H45

40min endurance at pace 2 +4x15min at a speed of 5min20
per km3min recovery between eachCalm pace 11min at pace 1
TOTAL 2H00

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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