3h00min for a marathon - in 9 weeks

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will complete 200 m at the fastest pace you can reproduce throughout the session.
Then, you will jog very slowly for 100 metres (about 35 seconds) before starting again. You will complete 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.

This is so that you recover more quickly and your body will cope with the following session better.

You will complete the repetitions at 105% of your VO2max.
The session will last about 1h05min.

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 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 1 hour while breathing comfortably at all times.
You should be able to speak while running.

This run must be relatively easy-going given the physical effort that awaits you the next day!


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 running for 1 hour at a pace at which you can breathe comfortably, you will run for 10 minutes at a faster pace followed by 5 minutes of slow running.

If you are running with a heart rate monitor, the jog will be done at 65-70% of your maximum heart rate, with the fast section at about 85% and the slow section at about 60%.

The session will last about 1h15min.

Rather than being a full-blown session, this is meant to be a jog that finishes off with a moderate acceleration. This session is therefore done at an intermediate level of intensity, i.e. between a simple jog and a more structured interval training session.

If you run with a heart rate monitor, you should stay in a zone at about 85% 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.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 4 x 2 km at 14.5 km/h (4min08s 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 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 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.
On long runs, you should hydrate 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 push yourself almost to your maximum limit over 400 metres, at a speed that you can reproduce throughout the session.

Then, you will jog very slowly for 100 metres (about 1 minute) before starting again. You will complete 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.

This is so that you recover more quickly and your body will cope with the following session better.

You will complete 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.

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 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 1 hour while breathing comfortably at all times.
You should be able to speak while running.

This run must be relatively easy-going given the physical effort that awaits you the next day!


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 running for 1 hour at a pace that allows you to breathe comfortably, run for 15 minutes at a slightly faster pace and for 5 minutes at a slow pace.

If you are running with a heart rate monitor, the 60-minute section should be done at 65 to 70% of your maximum heart rate, with the 15-minute fast section at about 85% and the slow 5-minute section at about 60%.

The session will last about 1h20min.

Rather than being a full-blown session, this is meant to be a jog that finishes off with a moderate acceleration. This session is therefore done at an intermediate level of intensity, i.e. between a simple jog and a more structured interval training session.

If you run with a heart rate monitor, you should stay in a zone at about 85% 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.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 3 x 3 km at 14.5 km/h (4min08 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.

Make sure you manage your paces properly!

Remember to hydrate 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 1 hour 45 minutes while breathing comfortably at all times.
You should be able to speak while running.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.
On long runs, you should hydrate 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.

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.

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 your maximum limit over 800 metres, at a speed that you can reproduce throughout the session.
Then, you will jog very slowly for 200 metres (about 2 minutes) before starting again. You will complete a total of 6 repetitions.

You must be able to run 800 metres in under 3 minutes.
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.

This is so that you recover more quickly and your body will cope with the following session better.

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.

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 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 1 hour while breathing comfortably at all times.
You should be able to speak while running.

This run must be relatively easy-going given the physical effort that awaits you the next day!


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 running for 1 hour at a pace at which you can breathe comfortably, you will run for 10 minutes at a faster pace followed by 5 minutes of slow running.

If you are running with a heart rate monitor, the jog will be done at 65-70% of your maximum heart rate, with the fast section at about 85% and the slow section at about 60%.

The session will last about 1h15min.

Rather than being a full-blown session, this is meant to be a jog that finishes off with a moderate acceleration. This session is therefore done at an intermediate level of intensity, i.e. between a simple jog and a more structured interval training session.

If you run with a heart rate monitor, you should stay in a zone of around 85% 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.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 5 x 2 km at 14.5 km/h (4min08 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 1h40min.

Make sure you manage your paces properly!

Remember to hydrate immediately after finishing the sessionA 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 hours while breathing comfortably at all times.

You should be able to speak while running.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.
On long runs, you should hydrate 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 2 hours.

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.

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 45 minutes while breathing comfortably at all times.
You should be able to speak while running.

This session should be easy, so feel free to slow down if you feel the need.
If you feel the need, you can shorten it or even eliminate it altogether.

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.

Ideally on the Wednesday, to create an even spread between the non-running days (Monday, Wednesday and Friday) and the training days (Tuesday, Thursday, Saturday and Sunday).


The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Don't do any sport and get some rest.Take the opportunity 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.

After running for 45 minutes at a pace that allows you to breathe comfortably, run for 12 minutes at your marathon pace (14km/h, i.e. 4min15s 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 65-70% of your maximum heart rate and the slow 5-minute section at about 60%.

The session will last about 1 hour.

Stick as close as you can to the marathon pace. Naturally, you are able to go faster but that is not the aim of the session.

Remember to hydrate immediately after finishing the sessionA 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 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.

It must be an easy session.

The session will last 1h15min.

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.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will push yourself almost to your maximum limit over 300 metres.
You will then jog very slowly for 100 m before restarting, completing a total of 6 repetitions. This forms the first series.

After recovering for 2 minutes 30s, you will start the second series in the same way.
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 complete the repetitions at 100 to 105% 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 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 1 hour while breathing comfortably at all times.
You should be able to speak while running.

This run must be relatively easy-going given the physical effort that awaits you the next day!


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

After running for 1 hour at a pace at which you can breathe comfortably, you will run for 10 minutes at a faster pace followed by 5 minutes of slow running.

If you run with a heart rate monitor, the hour should be done at about 65-70% of your max HR, with the 10-minute fast section at about 85% and the 5-minute slow section at about 60% max HR.

The session will last about 1h15min.

Rather than being a full-blown session, this is meant to be a jog that finishes off with a moderate acceleration. This session is therefore done at an intermediate level of intensity, i.e. between a simple jog and a more structured interval training session.

If you run with a heart rate monitor, you should stay in a zone at about 85% 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.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 4 x 3 km at 14.5 km/h (4min08s 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 1h45min.

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

Remember to hydrate immediately after finishing the sessionA 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 2h15min while breathing comfortably at all times.

You should be able to speak while running.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.
On long runs, you should hydrate 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 2h15min.

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.

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 your maximum limit over 1000 metres, at a speed that you can reproduce throughout the session.
Then, you will jog very slowly for 200 metres (about 2 minutes) before starting again. You will complete 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.

This is so that you 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 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 1 hour 15 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.

It must be an easy 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 running for 1 hour at a pace at which you can breathe comfortably, you will run for 10 minutes at a faster pace followed by 5 minutes of slow running.

If you run with a heart rate monitor, the hour should be done at about 65-70% of your max HR, with the 10-minute fast section at about 85% and the 5-minute slow section at about 60% max HR.

The session will last about 1h15min.

Rather than being a full-blown session, this is meant to be a jog that finishes off with a moderate acceleration. This session is therefore done at an intermediate level of intensity, i.e. between a simple jog and a more structured interval training session.

If you run with a heart rate monitor, you should stay in a zone of around 85% 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.

After a warm-up of (20 minutes of jogging, GPP and 3 accelerations), you will run 5 km at your specific pace (14.5 km/h, i.e. 4min08 per km).

After 3 minutes of very slow recovery,
you will do the same over 4 kilometres.

After another 3 minutes of recovery, you will run for 3 kilometres as always at a specific pace.

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

The session will last about 1h40min.

Monitor your paces properly!

Remember to hydrate immediately after finishing the sessionA 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 hours 30 minutes while breathing comfortably at all times.

You should be able to speak while running.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.
On long runs, you should hydrate 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 2h30min.

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.

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 500 metres and then jog very slowly for 200 metres 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.

This is so that you recover more quickly and your body will cope with the following session better.

You will complete the repetitions at 95% of your VO2max.

The session will last about 1h20min.

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 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 1 hour 15 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.

It must be an easy 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 running for 1 hour 15 minutes at a pace that allows you to breathe comfortably, run for 10 minutes at a slightly faster pace and for 5 minutes at a slow pace.

If you are running with a heart rate monitor, the jog will be done at 65-70% of your maximum heart rate, with the fast section at about 80% and the slow section at about 60%.
The session will last about 1h30min.

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

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’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.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 3 x 5 km at 14.5 km/h (4min08 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 2 hours.

Monitor your paces properly!

Remember to hydrate immediately after finishing the sessionA 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 hours while breathing comfortably at all times.

You should be able to speak while running.

If you use a heart rate monitor, stay at approximately 70% of your maximum heart rate and never go over 75%.
On long runs, you should hydrate 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 2 hours.

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.

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 easy 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, make sure you drink water.You can do some stretching once you’ve finished.

Rest.
No running in this slot.
Have a rest, take that moment to have a nap.

The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Don't do any sport and have a rest.Take the chance to read our advice!

Have a rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

After a warm-up of (20 minutes of jogging, GPP and 3 accelerations), you will run 5 km at your marathon pace (14 km/h, i.e. 4min15 per km).

After 3 minutes of very slow recovery,
you will run for 4 kilometres at your specific pace.

After another 3 minutes of recovery, you will run for 3 kilometres, as always at a marathon pace.

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

Monitor your paces properly!

Remember to hydrate immediately after finishing the sessionA 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 1 hour while breathing comfortably at all times.
You should be able to speak while running.

This session should be easy, 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, remember to hydrate. You can do some stretching as soon as 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 easy 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 running for 30 minutes at a pace that allows you to breathe comfortably, run for 10 minutes at marathon pace (14 km/h, i.e. 4min58s per km) and finish with 5 minutes of running at a slow pace.

If you are running with a heart rate monitor, the 30-minute section will be done at 65-70% of your maximum heart rate and the slow 5-minute section at about 60%.

The session will last about 45 minutes.

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.

Rest.
No running in this slot. Don't forget to rest.

The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Don't do any sport and have a rest.Take the chance to read our advice!

Have a rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

After 30 minutes of jogging, you'll do 5 gradual accelerations over 100 metres without pushing yourself too hard, with a recovery period between each acceleration.

The session will last about 40 minutes.

You may not feel too good on occasion.
This is partly due to the fact that your body has got used to burning up a lot of energy over the last few weeks and, as you have significantly reduced your workload over the last few days, the body is missing the physical effort.

Remember to hydrate immediately after finishing the sessionA 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 30 minutes of jogging, you'll do 5 gradual accelerations over 100 metres without pushing yourself too hard, with a recovery period between each acceleration.

The session will last about 40 minutes.

You may not feel too good on occasion.
This is partly due to the fact that your body has got used to burning up a lot of energy over the last few weeks and, as you have significantly reduced your workload over the last few days, the body is missing the physical effort.

Remember to hydrate immediately after finishing the sessionA 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.

To warm up, jog for 10 minutes at a slow pace.
The first few kilometres of the race will allow you to finish your 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.

Remember to hydrate and enjoy these magic moments.