Completing your first marathon - in 12 weeks

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

If you have time, do a few core strength exercises after the session.

The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

It must be an easy session.
The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will do 1 hour 15 minutes of exercise while breathing comfortably at all times, i.e. you are still able to speak while running.

Feel free to slow down if you feel the need.

The session will last 1h15min.

You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Preferably, this session should be done on hilly terrain, not only to strengthen the muscles naturally, but also to avoid the monotony of always running along the same routes.

This session should be enjoyable, so feel free to slow down if you feel the need.
The session will last 1 hour.

Preferably, this session should be done on hilly terrain, not only to strengthen the muscles naturally, but also to avoid the monotony of always running along the same routes.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
You can then do a few stretches and core strength exercises.

After running for 1 hour at a pace that allows you to breathe comfortably, run for 5 minutes at a slightly faster pace and for 10 minutes at a slow pace.

If you are running with a heart rate monitor, the hour-long section should be done at 65 to 70% of your maximum heart rate, the 5-minute fast section at about 80% and the slow 10-minute section at about 60%

The session will last 1h15min.

The 5 fast minutes are not a sprint! You must speed up, while staying relaxed.Ideally, they should be done at 80% of your maximum heart rate.
If you are running with a heart rate monitor, you should stay at about 80% of your maximum heart rate during the fast section.

It is very important to take on enough fluids not only just after the session but also for a few hours afterwards.
The water losses are significant and need to be replenished quickly
You can also do some light stretches at the end of your training session.

You will jog for 1 hour 30 minutes while breathing comfortably at all times (you must be able to speak while running).

Remember to bring the fluids you need to stay hydrated during this session.

The session will last 1h30min.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

It must be an enjoyable session.
The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Preferably, this session should be done on hilly terrain, not only to strengthen the muscles naturally, but also to avoid the monotony of always running along the same routes.

This session should be enjoyable, so feel free to slow down if you feel the need.
The session will last 1 hour.

Preferably, this session should be done on hilly terrain, not only to strengthen the muscles naturally, but also to avoid the monotony of always running along the same routes.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
You can do a few stretches and core strength exercises after getting changed.

After running for 55 hour at a pace that allows you to breathe comfortably, run for 10 minutes at a slightly faster pace and for 10 minutes at a slow pace.

If you are running with a heart rate monitor, the 55-min section should be done at 65 to 70% of your maximum heart rate, the 10-minute fast section at about 80% and the slow 10-minute section at about 60%

The session will last 1h15min.

The 10 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed.

If you run with a heart rate monitor, you should stay in a zone of around 80% of max HR during the fast part.

It’s very important to hydrate properly after the session AND also in the hours that follow.You’ll lose a lot of water and it’s essential to top your body up quickly.
You’ll also be able to do some light stretching at the end of your session.

You will jog for 1 hour 45 minutes while breathing comfortably at all times.

You should be able to speak while running.

On long sessions, you will need to keep hydrated, taking at least a mouthful every 20 minutes.
Make the most of this session to test your equipment (outfit, hydration) in preparation for the marathon.
Feel free to slow down if you feel the need.
The session will last 1h45min.

On long sessions, you will need to keep hydrated, taking at least a mouthful every 20 minutes.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 30 minutes while ensuring you can breathe easily at all times.
You should be able to speak while running.

This session should be enjoyable, so feel free to slow down if you feel the need.
The session will last 30 minutes.

Take advantage of this week's short sessions to do some core strength exercises and some stretches.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 45 minutes while ensuring you can breathe easily at all times.
You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 45 minutes.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Stay at home and get some rest. Take the chance to read our advice!

Don't go running, but have a rest. Take the chance to read our advice!

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

It must be an easy session.
The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

After warming up for 1 hour while breathing comfortably, you will run for 5 minutes at a slightly faster pace and then recover for 10 minutes.The ideal solution is to run according to your heart rate: the warm-up is done at about 70% of your maximum heart rate, the 5 minutes at 80 - 85% of your maximum heart rate, and the warm-down between 60 and 65% of your maximum heart rate.

The session will last 1h15min.

Remember to bring the fluids you need to stay hydrated during the session.
The ideal solution is to run according to your heart rate: the warm-up is done at about 70% of your maximum heart rate, the 5 minutes at an intermediate pace, i.e. 80 - 85% of your maximum heart rate, and the warm-down between 60 and 65% of your maximum heart rate

Remember to hydrate after your run.You can do some stretching once you’ve finished.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Get in the habit of ending your jogs with some core strength exercises and stretches

After running for 42 minutes at a pace that allows you to breathe comfortably, run for 8 minutes at a slightly faster pace and for 10 minutes at a slow pace.

If you are running with a heart rate monitor, the 42-min section should be done at 65 to 70% of your maximum heart rate, the 8-minute fast section at about 80% and the slow 10-minute section at about 60%

The session will last 1 hour.

The 8 fast minutes are not a sprint! You must speed up, while staying relaxed.Ideally, they should be done at 80% of your maximum heart rate.

It’s very important to hydrate properly after the session AND also in the hours that follow.You’ll lose a lot of water and it’s essential to top your body up quickly.
You’ll also be able to do some light stretching at the end of your session.

You will jog for 1 hour 45 minutes while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
On long runs, you should hydrate yourself by drinking at least one mouthful every 20 minutes.
The session will last 1h45min.

Bring something to fuel up with.

On long runs, you should hydrate yourself by drinking at least one mouthful every 20 minutes.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 1 hour 15 minutes while breathing comfortably at all times (you must be able to speak while running).
You will stay at about 70% of your maximum heart rate, without ever exceeding 75%.
The session will last 1h15min.

You'll stay at about 70% of your maximum heart rate, without ever exceeding 75%.

At the end of your run, even if it wasn’t very intense, remember to hydrate. You can do some stretching as soon as you've finished.

After running for 30 minutes at a pace that allows you to breathe comfortably, run for 8 minutes at a slightly faster pace. After 5 minutes of running slowly, start the second series.

You will finish the session with a 9-minute warm-down.
If you are running with a heart rate monitor, the 30-min section should be done at 65 to 70% of your maximum heart rate, the 8-minute fast section at about 80% and the slow 10-minute section at about 60%

The session will last 1 hour.

The 8 fast minutes are not a sprint! You must speed up, while staying relaxed.Ideally, they should be done at 80% of your maximum heart rate.

Remember to drink as soon as you finish the session.
A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.

You will run for 2 h while breathing comfortably at all times.

You should be able to speak while running.

On long runs, you should hydrate yourself by drinking at least one mouthful every 20 minutes.
Make the most of this session to test your equipment (clothing, hydration).

Feel free to slow down if you feel the need.
The session will last 2 hours.

If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

Remember to hydrate after your run.
Stretch if you feel the need.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to hydrate after your run.Do some stretches and core strength exercises if you have the time.

You will jog for 1 hour 30 minutes while breathing comfortably at all times (you must be able to speak while running).

Feel free to slow down if you feel the need.
If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.
Remember to take the fluids you need to stay hydrated during this run.

The session will last 1h30min.

Remember to take the fluids you need to stay hydrated during this run.

Remember to carry on drinking even after your run has ended.

After running for 30 minutes at a pace that allows you to breathe comfortably, run for 10 minutes at a slightly faster pace. After 5 minutes of running slowly, start the second series.

You will finish the session with a 10-minute warm-down.
If you are running with a heart rate monitor, the 30-min section should be done at 65 to 70% of your maximum heart rate, the 10-minute fast section at about 80% and the slow 10-minute section at about 60%

The session will last 1h05.

The 10 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed.Ideally, they should be done at 80% of your maximum heart rate.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.This could tear the muscle fibres which have already had to make an effort.

You will run for 2 hrs 15 mins while breathing comfortably at all times.

You should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 65% of your maximum heart rate, without ever exceeding 70%.
On long runs, you should hydrate yourself by drinking at least one mouthful every 20 minutes.
Make the most of this session to test your equipment (clothing, hydration).

The session will last 2h15.

Make the most of this session to test your equipment (clothing, hydration).

Carry on drinking even after your run has ended.
You can do some gentle stretches if you feel the need.

You will jog for 30 minutes while ensuring you can breathe easily at all times.
You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 30 minutes.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to hydrate after your run.Make the most of the shortness of this session to do some core strength exercises and some stretches.

You will jog for 45 minutes while ensuring you can breathe easily at all times.
You should be able to speak while running.

Feel free to slow down or make the session shorter if you are tired.

This should be an easy session!
The session will last 45 minutes.

Feel free to slow down or make the session shorter if you are tired.

Remember to hydrate after your run.You can do some stretching once you’ve finished.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.

It must be an enjoyable session.
The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to hydrate after your run.You can do some stretching once you’ve finished.

Rest.
No running in this slot. Have a rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Have a rest.Take the chance to read our advice!

Have a rest.Take the chance to read our advice!

After running for 1 hour at a pace that allows you to breathe comfortably, run for 5 minutes at a slightly faster pace.

Then you will resume your jogging pace for 25 minutes.

If you are running with a heart rate monitor, the job will be done at 65-70% of your maximum heart rate and the fast 5-minute section at about 85%.
Remember to bring the fluids you need to hydrate yourself during the session.

The session will last 1h30min.

If you are running with a heart rate monitor, the job will be done at 65-70% of your maximum heart rate and the fast 5-minute section at about 85%.

Remember to hydrate after your run.You can do a few stretches after changing into some dry clothes.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
Do some stretches and core strength exercises if possible.

After running for 45 minutes at a pace that allows you to breathe comfortably, run for 12 minutes at a slightly faster pace.

You will finish the session with a 8-minute warm-down.
If you are running with a heart rate monitor, the 30-min section should be done at 65 to 70% of your maximum heart rate, the 8-minute fast section at about 80% and the slow 10-minute section at about 60%

The session will last 1h05.

The 12 fast minutes are not a sprint! You must speed up, while staying relaxed.Ideally, they should be done at 80% of your maximum heart rate.

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.
This could tear the muscle fibres which have already had to make an intense effort.

You will run for 2 hrs 15 mins while breathing comfortably at all times.

You should be able to speak while running.
If you have a heart rate sensor, you should stay at approximately 65% of your maximum heart rate, without ever exceeding 70%.
On long runs, you should hydrate yourself by drinking at least one mouthful every 20 minutes.
Make the most of this session to test your equipment (outfit, hydration) in preparation for the marathon.
The session will last 2h15.

This session may be a little challenging given that you have already done a run the day before. This is normal, indeed it is the purpose of the session.
Feel free to slow down if needed.
Make the most of this session to test your equipment (outfit, hydration) in preparation for the marathon.

Carry on drinking even after the end of this workout.
Stretch if you feel the need.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to hydrate after your run.Finish this session with some stretches and core strength exercises if you have the time.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need. You can shorten this session if you are tired.

This should be an easy session!

The session will last 1 hour.

Feel free to slow down if you feel the need. You can shorten this session if you are tired.

Remember to hydrate after your run.You can do some stretching once you’ve finished.

After warming up for 1 hour while breathing comfortably, you will run for 5 minutes at 85% of your maximum heart rate.

You will finish with a 10-minute warm-down

The ideal solution is to run according to your heart rate: the warm-up is done at about 70% of your maximum heart rate, the 5 minutes at 85 % of your maximum heart rate, and the warm-down between 60 and 65% of your maximum heart rate.

The session will last 1h15min.

The ideal solution is to run according to your heart rate: the warm-up is done at about 70% of your maximum heart rate, the 5 minutes at 85 % of your maximum heart rate, and the warm-down between 60 and 65% of your maximum heart rate

Once you've completed your session, remember to drink. You can also do a few stretches after getting changed into some dry clothes.

You will run for 1 hour 30 minutes while breathing comfortably at all times.

You should be able to speak while running.

On long runs, you should hydrate yourself by drinking at least one mouthful every 20 minutes.
The session will last 1h30min.

Focus on the recommended training plan. The marathon is fast approaching, it's time to absorb the training so that you are in good shape for the marathon.

At the end of your run, even if it wasn’t very intense, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 1 hour while breathing comfortably at all times.

You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to hydrate after your run.You can do a few stretches and core strength exercises after changing into some dry clothes.

After a warm-up of 40 minutes, you will run at a slightly faster pace for 5 minutes. After a 5-minute recovery, you will start the exercise again for a total of 3 repetitions.

Once you have finished the interval training, you will complete a 10-minute warm-down

If you monitor your heart rate while you run, the jogging should be around 65-70%, the five fast minutes around 80% and the cool-down at around 65%.
The session will last about 1h15min.

If you run with a heart rate monitor, the jogging pace should be around 65-70% of max HR, the fast minutes around 80% and the gentle jog around 65%.

Remember to carry on drinking after the workout.
A little later, you can do a few stretching exercises, albeit without extending the muscles too much.
This could tear the muscle fibres which have already had to make an effort.

You will jog for an hour while ensuring you can breathe easily at all times.
You should be able to speak while running.

Feel free to slow down if you feel the need.
This should be an easy session!
The session will last 1 hour.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Remember to hydrate after your run.Do some stretches if you have the time.

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Stay at home and get some rest. Take the chance to read our advice!

Don't go running, but have a rest. Take the chance to read our advice!

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Stay at home and get some rest. Take the chance to read our advice!

Stay at home and get some rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

You will jog for 30 minutes while ensuring you can breathe easily at all times.
You should be able to speak while running.

If needed (fatigue, physical issue), you can shorten this session.

It must be an easy session.
The session will last 30 minutes.

If you have a heart rate sensor, you should stay at approximately 70% of your maximum heart rate, without ever exceeding 75%.

Carry on drinking even after the end of this run.

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Stay at home and get some rest. Take the chance to read our advice!

Don't go running, but have a rest. Take the chance to read our advice!

To warm up, about 10 minutes of fast walking will be enough. The first few kilometres of the race will serve as a warm-up.

In order to get an accurate measure of your time, you will need to start a "standard" session on the app when you cross the start line.

Do not start off too quickly as this could cause problems in the final kilometres.
It is better to start slowly and accelerate over the final 5 kilometres than the other way round!

Make the most of it even if you have to push yourself "a little" to succeed.
The session will last about 10 minutes.

Take your position on the start line 10 to 15 minutes before the scheduled start time. Don't hesitate to wear a bin liner to prevent your body from cooling down.
There will generally be starting pens and pacers, in which case just choose the pen that matches your target.

When the going gets tough think about the joy and pride you’ll feel when you cross the finishing line.You haven’t done all these weeks of work to stop before the end!