MARATHON TRAINING PROGRAMOBJECTIVE 16 WEEKS FINISHER

01

WEEK 01

Specific Physical Preparedness

3 training sessions per week for 16 weeks

02

WEEK 02

WEEK 03

03

04

WEEK 04

Session 01 JOGGING

Session 01 JOGGING

Session 01 JOGGING

45min in respiratory ease

45min in respiratory ease

45min in respiratory ease

45min in respiratory ease

Session 02 HILL

Session 02 HILL

Session 02 HILL

Session 02 HILL

30min warm-up+ 6 to 8x20sec fast on hillside
Recovery by going back to the starting
point
Calm the pace 15min

30min warm-up+ 10x20sec fast on hillside
Recovery by going back to the starting
point
Calm the pace 15min

30min warm-up+ 8x30sec fast on hillside
Recovery by going back to the starting
point
Calm the pace 15min

30min warm-up+ 10x15sec fast on hillside
Recovery by going back to the starting
point
Calm the pace 15min

Session 03 LONG OUTING

Session 03

LONG OUTING

Session 03 LONG OUTING

Session 03 LONG OUTING

1h00min in respiratory ease

1h10min in respiratory ease

1h20min in respiratory ease

1h00min in respiratory ease

Session 01

JOGGING

COACH’S ADVICECOACH’S ADVICECOACH’S ADVICECOACH’S ADVICE

For session of hill running, focus on thewarm-up and then find a moderate hill toclimb quickly. The distance for each effort
must remain constant. So, you have to manage
youself!

Joggings and long outings must be lowintensity training. You must be able to talkwithout any problem while running!

The duration of the long outing increases a
week to week, to build the essential endurance
base. If necessary, you can even alternate
walking and running during the first few
sessions.

With fractioned training, shortness of breathis important: the effort is intense but it mustremain under control! As usual, the distancecovered with each effort must be relativelyconstant.

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MARATHON TRAINING PROGRAMOBJECTIVE 16 WEEKS FINISHERWEEK 05

05

Specific Physical Preparedness

3 training sessions per week for 16 weeks

06

WEEK 06

WEEK 07

07

08

WEEK 08

Session 01 JOGGING

Session 01 JOGGING

Session 01 JOGGING

Session 01 JOGGING

50min in respiratory ease

55min in respiratory ease

1h00 in respiratory ease

45min in respiratory ease

Session 02 FRACTIONED

Session 02Session 02 FRACTIONEDSession 02 FRACTIONED

30min warm-up+ 6x2min at medium intensity
2min recovery slow jog
Calm the pace 10min

30min warm-up+ 5x3min at medium intensity
2min recovery slow jog
Calm the pace 10min

30min warm-up+ 4x5min at medium intensity
2min30 recovery slow jog
Calm the pace 10min

30min warm-up+ 8x1min at medium intensity
2min recovery slow jog
Calm the pace 10min

Session 03 LONG OUTING

Session 03 LONG OUTING

Session 03 LONG OUTING

Session 03 LONG OUTING

1h30min in respiratory ease

1h40min in respiratory ease

1h50min in respiratory ease

1h20min in respiratory ease

FRACTIONED

COACH’S ADVICECOACH’S ADVICECOACH’S ADVICECOACH’S ADVICEIn respiratory comfort, you must be able tospeak while running. The training is at lowintensity. The fractionated is more intense but
the pace must remain balanced and controlled,with moderate shortness of breath.

The duration of the long outing increases aweek to week, to build the essential endurance
base. If necessary, you can even alternate
walking and running during the first few
sessions.

Take advantage of the long outings to test theequipment you want to use during the race.
Also remember to test your supplies (energygels for example).

With fractioned training, shortness of breathis important: the effort is intense but it mustremain under control! As usual, the distancecovered with each effort must be relatively
constant.

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MARATHON TRAINING PROGRAMOBJECTIVE 16 WEEKS FINISHER09

WEEK 09

Specific Physical Preparedness

3 training sessions per week for 16 weeks

WEEK 101011

WEEK 1112WEEK 12

Session 01 JOGGING

Session 01 JOGGING

Session 01 JOGGING

Session 01 JOGGING

1h00 in respiratory ease

1h00 in respiratory ease

1h00 in respiratory ease

45min in respiratory ease

FRACTIONED

Session 02 FRACTIONED

Session 02 FRACTIONED

Session 02 FRACTIONED

30min warm-up
6min/5min/4min/3min/2min at medium
intensity
Recovery - half of the effort time slow
trot
Calm the pace 10min

30min warm-up+ 4x6min at medium intensity
3min recovery slow jog
Calm the pace 10min

30min warm-up
2min/4min/6min/4min/2min at medium
intensity
Recovery - half of the effort time slow
trot
Calm the pace 10min

30min warm-up+ 10x1min at medium intensity
2min recovery slow jog
Calm the pace 10min

LONG OUTING

2h10min in respiratory ease

LONG OUTING

1h30min in respiratory ease

Session 02

Session 03

Session 03 LONG OUTING

2h00min in respiratory ease

Session 03

Session 03

LONG OUTING

2h20min in respiratory ease

COACH’S ADVICECOACH’S ADVICECOACH’S ADVICECOACH’S ADVICE

We’re starting the most intense weeks of theplan, don’t give up! To recover, remember toeat and drink plenty between sessions. Your
quality of sleep is also very important.

The last long outing, the last opportunity
to test the shoes you will wear the day. It’s
forbidden to change them up to two weeks
before the marathon to avoid any problems
related to wearing new shoes.

Long outings are made to build a solid
foundation for endurance. During training,never attempt to run the distance you would
like to run in the competition, you may have a
hard time recovering, and you may get injured
by doing to many sessions, afterwards.

With fractioned training, remember to stayrelaxed and focused on maintaining a fluid andefficient running technique. You must finish byfeeling tense of extenuated.

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MARATHON TRAINING PROGRAMOBJECTIVE 16 WEEKS FINISHER

13WEEK 13

Specific Physical Preparedness

3 training sessions per week for 16 weeks

WEEK 1414

WEEK 15

Session 01 JOGGINGSession 01 JOGGINGSession 01 JOGGING

1h00 in respiratory ease

1h00 in respiratory ease

45min in respiratory ease

Session 02 FRACTIONEDSession 02 FRACTIONED

30min warm-up+ 3x8min at medium intensity
3min recovery slow jog
Calm the pace 10min

30min warm-up+ 3x10min at medium intensity
3min recovery slow jog
Calm the pace 10min

30min warm-up+ 10x30sec fast
1min recovery slow jog
Calm the pace 10min

Session 03 LONG OUTING

Session 03 LONG OUTING

Session 03 LONG OUTING

2h30min in respiratory ease

2h00min in respiratory ease

1h15min in respiratory ease

Session 02

FRACTIONED1516

WEEK 16
Session 01 JOGGING+ STRAIGHT LINES

30min in respiratory ease
+ 5x20sec in progressive acceleration
Recovery : walk back to the starting point
Session 02 DAY BEFORE COMPETITION

20min warm-up+ 3x20sec in progressive acceleration
Recovery : walk back to the starting point
Session 03

COMPETITIONMARATHONOBJECTIVE FINISHER

COACH’S ADVICECOACH’S ADVICECOACH’S ADVICECOACH’S ADVICE

The final stretch, you’ve got to hold on! Thelong exit is the longest in the program. For
the mext 72 hours, remember to refill on
carbohydrates at each meal, but in normal
amounts, foods that are rich in slow sugars.

The last long outing, the last opportunity
to test the shoes you will wear the day. It’s
forbidden to change them up to two weeks
before the marathon to avoid any problems
related to wearing new shoes.

Now you’ve put in all the work, let’s move on to
the pre-competitive release phase! You musn’t
try to do anymore, or to make up for any
missed sessions. It’s better to have one lesssession than one too many!

This is it! If you don’t want to make it hardon yourself at the end of the race don’t start
off fast. The marathon really begins on the28th km. And above all, enjoy yourself! Your
1st marathon is an adventure that will last alifetime!

Training plan designed for novice runners, unfamiliar with fractions or technical notions of running training and starting with a marathon for the first time.
First imperative precaution before starting training: make an appointment with a sports doctor and take an exercise test.
The coach: Olivier Gaillard, 2nd degree FFA Hors Stade coach, Urban Running coach, 1h09 in half marathon, 2h32 in marathon.
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