PLAN ENTRAINEMENT MARATHONOBJECTIF 4H00

01

WEEK 01

WEEK 02

Specific Physical Preparedness

4 training sessions per week for 10 weeks

02

03

WEEK 0304

WEEK 0405

WEEK 05

Session 01 FRACTIONEDSession 01 FRACTIONEDSession 01 FRACTIONEDSession 01 FRACTIONEDSession 01 FRACTIONEDWarming up+ 4x1500m between 8min and7min30
2min recovery jog
Calm pace 15min at pace 1

Warming up+ 3000m in 17min / 2000m in
10min42 / 2000m in 10min04
Calm pace 15min at pace 1

Warming up+ 7x1000m, between 5min21
and 5min1min30 recovery jog betweeneachCalm pace 15min at pace 1

Warming up+ 3x2000m in 10min42
3min recovery jog
Calm pace 15min at pace 1

Warming up+ 5000m in 28min25 (2minrecovery jog) / 2000m in10min40 (2min recovery jog) /1000m in 5min
Calm pace 15min at pace 1

Session 02 JOGGING

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

Session 02

JOGGING1h 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
Session 04

LONG OUTING

30min endurance at pace 2 +4x10min at a speed of 5min41
per km3min recovery between eachCalm pace 11min at pace 1
TOTAL 1H30Session 02 JOGGING

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

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

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

Session 04 LONG OUTING

1h45 at gradually to pace 2

Session 04

LONG OUTING

40min endurance at pace 2
4x15min at a speed of 5min41
per km3min recovery between eachCalm pace 11min at pace 1

Session 02 JOGGING
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 + ahalf marathon in 1h53
Calm pace 15min at pace 1
TOTAL 2H15

TOTAL 2H00

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

MARATHON TRAINING PROGRAMOBJECTIVE 4H0006

WEEK 06

Specific Physical Preparedness

4 training sessions per week for 10 weeks07

WEEK 07

WEEK 08

08

09

WEEK 0910

WEEK 10

Session 01 JOGGINGSession 01 FRACTIONEDSession 01 FRACTIONEDSession 01 FOOTING

Session 01 FOOTING

1h endurance at pace 1

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

Warming up+ 2x4000m in 21min30
400m recovery jog
Calm pace 15min at pace 1

30min at pace 2+ 5000m in 28min25
Calm pace 10min at pace 2

20min at pace 2+ 2000m in 11min22
Calm pace 15min at pace 1

Session 02 JOGGINGSession 02 JOGGINGSession 02 JOGGING

Session 021h15 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

Warming up+ 8x600m between 2min51 and2min42
Recovery : 200m jog

Warming up+ 6x500m in 2min22
1min10 recovery jog

Session 02 MARATHON

SPEED

1h15 endurance at pace 1 or 2
including 20min at marathon
speed
Session 03

FRACTIONED

Warming up+ 8x800m in 4min2min recovery jog
Calm pace 15min at pace 1
Session 04 LONG OUTING

50min endurance at pace 2
3x20min at a speed of 5min41
per km3min recovery between eachCalm pace 15min at pace 1
TOTAL 2H10Session 03

FRACTIONED

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

LONG OUTING

Session 04 LONG OUTING

Session 04

2h20 at pace 2

40min endurance at pace 2 +between 4x15min and 5min41
per km3min recovery between eachCalm pace 11min at pace 1

MARATHON

FRACTIONED

Session 04 JOGGING

1h20 endurance at pace 2MARATHONJOGGING

Session 03 PRE-COMPETITION

20min endurance at pace 2
10mn stretches
Session 04

COMPETITIONMARATHONOBJECTIVE 4H00

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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