3 hrs 45 mins for a marathon - in 9 weeks

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 30 seconds and then jog slowly for 30 secs before starting again, completing a total of 12 repetitions.
Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% 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 stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for one 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.

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.
As soon as you have finished, you can do a few stretching exercises.

Your speed for sessions at a specific pace will be 11.50 km/h (5 mins 15 secs per kilometre), i.e. a little faster than the pace you will have to maintain during the race.
After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 3 x 2 km at 11.50 km/h (5 minutes 15 seconds per km), with 3 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.

Monitor your paces properly!

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

You will run for 1 hr 30 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 70% of your maximum heart rate, without ever exceeding 75%.

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

This session should be enjoyable, so feel free to slow down if you feel the need.

Even if it is enjoyable to run in the countryside or city park, you will run on a road or cycle path. You must get your body used to running on tarmac.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 1 minute and then jog slowly for 1 minute before starting again, completing a total of 10 repetitions.

Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% 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 stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an easy session.

You will stay at about 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. As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 2 x 3 km at 11.50 km/h (5 mins 15 secs per kilometre), with 4 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.

Monitor your paces properly! There is no point in going faster!

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

You will run for 1 hr 45 mins 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 (outfit, hydration) in preparation for the marathon.

If you have a heart rate sensor, you should stay at approximately 65% of your maximum heart rate, without ever exceeding 70%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 2 minutes and then jog very slowly for 1 minute before starting again, completing a total of 6 repetitions.

Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% 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 stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour and 15 minutes 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.

It is a session that may be a little bit more difficult with the speed session of the week. Feel free to change location!

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. As soon as you have finished, you can do a few stretching exercises.

After a warm-up of 30 minutes of jogging, you will run 4 x 2 km at a specific pace (11.5 km/h, i.e.5 mins 15 secs per kilometre) with a recovery time of 4 minutes at a slow pace between each run.

You will finish the session with a 10-minute warm-down.

Monitor your paces properly!

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

You will run for 2 hrs 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 (outfit, hydration) in preparation for the marathon.

Feel free to slow down if you feel the need.

If you have a heart rate sensor, you should stay at approximately 65% of your maximum heart rate, without ever exceeding 70%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

Do 45 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. It must be an enjoyable session.

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. As soon as you have finished, you can do a few stretching exercises.

After running for 45 minutes at a pace that allows you to breathe comfortably, run for 10 minutes at your marathon pace (11.25 km/h, i.e. 5 mins 20 secs per km).

You will finish the session with a 5-minute warm-down.

If you are running with a heart rate monitor, the 45-minute section will be done at 65 to 70% of your maximum heart rate and the slow 5-minute section at about 60%

Stick as close as you can to the marathon pace. Naturally, you will be able to go faster for 10 minutes, but this is not the aim of this session.

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

Rest.
No running for this slot.
Stay at home and rest yourself.
The purpose of this rest period is to help your body properly integrate the work done over the previous weeks.

Stay at home and rest yourself. Take the opportunity to read our advice!

Don't run and rest. Take the opportunity to read our advice!

You will run for 45 minutes 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.

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. As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 60 seconds and then jog very slowly for 45 seconds before starting again, completing a total of 10 repetitions.

Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% 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 stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour and 15 minutes 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.

It is a session that may be a little bit more difficult with the speed session of the week. Feel free to change location!

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. As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 2 x 4 km at 11.5 km/h (5 mins 15 secs per km), with 4 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.

Monitor your paces properly! There is no point in going faster!

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

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.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 5 minutes and then jog very slowly for 2 mins 30 secs before starting again, completing a total of 3 repetitions.

Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% 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 stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

You will stay at about 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. As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 3 x 3 km at your specific pace (11.5 km/h, i.e. 5 mins 15 secs per km), with 4 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.

Monitor your paces properly!

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

You will run for 2 hrs 30 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.

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.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 3 minutes and then jog very slowly for 1 min 30 secs before starting again, completing a total of 5 repetitions.

Finish the session with a 10-minute warm-down (without exceeding 65% of your maximum heart rate) to relax the muscles and gradually lower the pulse.

You will recover more quickly and your body will cope with the following session better.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

If you use a heart rate monitor, the fast sections will be done at 90 to 100% 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 stretching exercises, albeit without extending the muscles too much as this could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

You will stay at about 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. As soon as you have finished, you can do a few stretching exercises.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 2 x 5 km at 11.50 km/h (5 mins 15 secs per km), with 3 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.

Monitor your paces properly!

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

You will run for 2 hrs 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 (outfit, hydration) in preparation for the marathon.

Feel free to slow down if you feel the need.

If you have a heart rate sensor, you should stay at approximately 65% of your maximum heart rate, without ever exceeding 70%.

Remember to take on fluids at the end of your run even if it was not done at a high intensity.
As soon as you have finished, you can do a few stretching exercises.

You will run 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.

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.
As soon as you have finished, you can do a few stretching exercises.

After a warm up (20 minutes of jogging, GPP and 3 sprints), you will run 2 kilometres at your target pace (around 12 km/h).

After a 4 minute recovery period you will repeat this.

You will finish the session with a 5 minute cool-down.

Check your pace carefully!

Make sure you drink plenty of water at the end of the session.
a short while afterwards, you can do some gentle stretching, but don't overdo this as it risks pulling the muscle fibres that have already worked very intensively.

You will run 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.

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.
As soon as you have finished, you can do a few stretching exercises.

Rest.
No running for this slot.
Stay at home and rest yourself.
The purpose of this rest period is to help your body properly integrate the work done over the previous weeks.

Stay at home and rest yourself. Take the opportunity to read our advice!

Don't run and rest. Take the opportunity to read our advice!

After running for 20 minutes at a pace that allows you to breathe comfortably, run for 10 minutes at marathon pace (11.25 km/h, i.e. 5 mins 20 secs per km) and finish with 10 minutes of running at a slow pace.

If you are running with a heart rate monitor, the 20-minute section will be done at 65 to 70% of your maximum heart rate and the slow 10-minute section at about 60%

Try to slot nicely into your marathon pace and memorise it.

It is very important to drink a lot after the session and during the next few hours because the body loses a lot of water which needs to be quickly replenished.
You can also do some light stretching at the end of your training.

You will run for 30 minutes while breathing comfortably 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.

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. As soon as you have finished, you can do a few stretching exercises.

Rest.
No sport today.

Stay at home and rest yourself.
The purpose of this rest period is to help your body properly integrate the work done over the previous weeks.

Stay at home and rest yourself. Take the opportunity to read our advice!

Don't run and rest. Take the opportunity to read our advice!

To warm up, about 10 minutes of exercise switching between fast walking and slow running is 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.

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 things get difficult, just think of the joy and pride you will feel when crossing the finish line. You haven't done all this preparation just to give up before the finish!