3 hrs 15 mins for a marathon - in 9 weeks

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, remember to hydrate. You can do some stretching as soon as you've finished.

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 15 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.
You will do the repetitions at 105% of your VO2max.

The session will last about 1 hour.

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 hydrate yourself as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical 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%.

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 a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 4 x 2 km at 13.3 km/h (4 min 30 sec per km) with 3 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.The session will last about 1h30min.

Monitor your paces properly!

Remember to hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

You will run for 1 hour 30 minutes 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.
The session will last 1h30min.

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.

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 a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to the limit for 1 minute 30 sec and then jog very slowly for 50 secs 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.
You will do the repetitions at 95 to 100% of your VO2max.

The session will last about 1h10min.

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

Remember to stay hydrated immediately after finishing the session. A little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you breaking your muscle fibres that have already worked hard when you were pushing yourself..

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%.

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 and 15 minutes, while ensuring you can breathe easily 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 about 1h15min.

This session that may be a little bit more difficult with the speed session of the week. Feel free to change location so you don't get bored!
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 a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 3 x 2 km at 13.3 km/h (4 min 30 sec per km) with 3 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.
The session will last about 1h35min.

Monitor your paces properly!

Remember to hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

You will run for 1 hour 45 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.
Make the most of this session to test your equipment (outfit, hydration) in preparation for the marathon.
The session will last 1h45min.

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

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 a warm-up of 20 minutes and a few general physical preparation exercises (bum kicks, high-knee run, etc.), you will push yourself almost to the limit for 3 minutes and then jog very slowly for 1 min 30 sec before starting again, completing a total of 6 repetitions.

Once you have finished the interval training, you will complete a 15-minute warm-down without exceeding 65% of your maximum heart rate.
This way, you will recover more quickly and your body will cope with the session better on the following day.
You will do the repetitions at 90 to 95% of your VO2max.
The session will last about 1h15min.

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

Remember to stay hydrated immediately after finishing the session. A little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you breaking your muscle fibres that have already worked hard when you were pushing yourself..

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%.

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 run for 1 hour 30 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.
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.

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

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 2 x 4 km at 13.3 km/h (4 min 30 sec per km) with 3 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.The session will last about 1h25min.

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

Remember to hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

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 (outfit, hydration) in preparation for the marathon.
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%.

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.

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.
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, remember to hydrate. You can do some stretching as soon as 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!

After a warm-up of 30 minutes of jogging, you will run 3 kilometres at 13.3km/h (4 min 30 sec per km).

You will finish the session with a 10-minute warm-down.
The session will last about 1 hour.

Monitor your paces properly!

Remember to hydrate yourself as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical 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.
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 run for 1 hour 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.
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 a warm-up (20 minutes of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 60 seconds and then jog very slowly for 45 seconds 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.
You will do the repetitions at 100 to 105% of your VO2max.

The session will last about 1h10min.

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 hydrate yourself as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical 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%.

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 50 minutes while breathing comfortably, you will run for 10 minutes at a pace that is midway between jogging and the race pace.

You will finish with a 15-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 10 minutes at an intermediate pace, i.e. 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 about 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 15 minutes at an intermediate pace, i.e. at 80 - 85% of your maximum heart rate, and the warm-down between 60 and 65% of your maximum heart rate

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 a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 4 x 3 km at 13.3 km/h (4 min 30 sec per km) with 3 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.The session will last about 1h50.

Monitor your paces properly!

Remember to hydrate yourself as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical effort.

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%.

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 a warm-up (20 minutes of jogging, GPP and 3 accelerations), you'll push yourself almost to the limit for 4 minutes and then jog very slowly for 2 minutes 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.
You will do the repetitions at 90% of your VO2max.
The session will last about 1h15min.

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 hydrate yourself as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical 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%.

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 45 minutes while breathing comfortably, you will run for 15 minutes at a pace that is midway between jogging and the specific pace.

You will finish with a 15-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 15 minutes at an intermediate pace, i.e. 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 about 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 15 minutes at an intermediate pace, i.e. at 80 - 85% of your maximum heart rate, and the warm-down between 60 and 65% of your maximum heart rate

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 a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 3 x 4 km at 13.3 km/h (4 mins 30 secs per kilometre), with 3 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.The session will last about 1h45min.

Monitor your paces properly!

Remember to hydrate yourself as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical 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.

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

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 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 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.
You will do the repetitions at 95% of your VO2max.
The session will last about 1h15min.

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 hydrate yourself as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical 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%.

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 run for 1 hour 30 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.
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.

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

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 2 x 5 km at 13.3 km/h (4 min 35 sec per km) with 3 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.
The session will last about 1h35min.

Monitor your paces properly!

Remember to hydrate immediately after finishing the sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

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 (outfit, hydration) in preparation for the marathon.
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%.

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 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.
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.

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!

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 3 x 2 km at 13.3 km/h (4 min 30 sec per km) with 3 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.The session will last about 1h20min.

Monitor your paces properly!

Remember to hydrate yourself as soon as the session is over. A short time later, you can do a few light stretching exercises. Do not extend the muscles too much as this could tear the muscle fibres which have already put in a lot of work during the intense physical effort.

After 40 minutes of jogging, you will complete 1 km at your race pace (13km/h, i.e. 4 minutes 35 seconds per kilometre).
Finish with a 10-minute warm-down.
The session will last about 1 hour.

Try to commit your race pace to memory. There is no point in going faster.

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.

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.

After 20 minutes of jogging, you will complete 2 km at your race pace (13km/h, i.e. 4 minutes 35 seconds per kilometre).
Finish with a 10-minute warm-down.
The session will last about 40 minutes.

Try to commit your race pace to memory. There is no point in going faster.

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.

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 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%.

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.

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!