4 hrs 30 mins for a marathon - in 12 weeks

You will run for 1 hour breathing comfortably throughout.
You should be able to talk as you run.

It should be an enjoyable session. Slow down if you feel you need to.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

You will run for 1 hour breathing comfortably throughout.
You should be able to talk as you run.

Ideally, you should be on hilly ground, to benefit from natural muscle strengthening but also to avoid the boredom of always running the same routes.

It should be an enjoyable session. Slow down if you feel you need to.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
you can also do some stretching as soon as you have finished.

You will run for 1 hour 30 minutes, breathing comfortably throughout.
You should be able to talk as you run.
If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

On long runs you must keep yourself hydrated by drinking at least one sip every 20 minutes.

It should be an enjoyable session. Slow down if you feel you need to.

While it's nice to run in the countryside or in a park, you will do this run on the road or round path. Your body needs to get used to pounding the asphalt.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

You will run for 1 hour breathing comfortably throughout.
You should be able to talk as you run.

Ideally, you should be on hilly ground, to benefit from natural muscle strengthening but also to avoid the boredom of always running the same routes.

It should be an enjoyable session. Slow down if you feel you need to.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
you can also do some stretching as soon as you have finished.

After running 1 hour breathing comfortably throughout, you will move straight on to 10 minutes slightly faster running and 10 minutes slow running.

If you run with a heart rate monitor, the 60 minutes should be at around 65 - 70% of your HRmax, the 10 fast minutes at around 80% and the 10 slow minutes around 60%

The 5 minutes fast running are not a sprint. You simply need to run a little faster while still being comfortable. Ideally you should do this at 80% HRmax.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to rehydrate properly after the session, but also in the following hours.
Water loss is significant and it needs to be quickly replenished.
You can also do some light stretching after your workout.

You will run for 1 hour 45 minutes, breathing comfortably throughout.
You should be able to talk as you run.

On long runs you must keep yourself hydrated by drinking at least one sip every 20 minutes.

Make the most of this session to test your equipment (outfit and hydration) in preparation for the marathon.

If you have a heart rate monitor, you should stay in a zone around 65% of HRmax, without ever exceeding 70%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

You will run for 1 hour breathing comfortably throughout.
You should be able to talk as you run.

Ideally, you should be on hilly ground, to benefit from natural muscle strengthening but also to avoid the boredom of always running the same routes.

It should be an enjoyable session. Slow down if you feel you need to.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive; you can also do some stretching as soon as you have finished.

After running 55 minutes, breathing comfortably throughout, you will move straight on to 15 minutes slightly faster running and 10 minutes slow running.

If you run with a heart rate monitor, the 55 minutes should be at around 65 - 70% of your HRmax, the 15 fast minutes at around 80% and the 10 slow minutes around 60%

The 15 minutes fast running are not a sprint. You simply need to run a little faster while still being comfortable. Ideally you should do this at 80% HRmax.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to rehydrate properly after the session, but also in the following hours.
Water loss is significant and it needs to be quickly replenished.
You can also do some light stretching after your workout.

You will run for 2 hours breathing comfortably throughout.
You should be able to talk as you run.

On long runs you must keep yourself hydrated by drinking at least one sip every 20 minutes.

Make the most of this session to test your equipment (outfit and hydration) in preparation for the marathon.

Don't hesitate to run less quickly if you feel the need.

If you have a heart rate monitor, you should stay in a zone around 65% of HRmax, without ever exceeding 70%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
you can also do some stretching as soon as you have finished.

You will run for 45 minutes, breathing comfortably throughout.
You should be able to talk as you run.

It should be an enjoyable session. Slow down if you feel you need to.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
you can also do some stretching as soon as you have finished.

Rest.
No running in this slot.
Stay at home and rest
The goal of this rest is to help your body to assimilate the work undertaken during the previous weeks.

Stay at home and rest. Use this time to read our advice!

Don't run and rest. Use this time to read our advice!

You will run for 1 hour breathing comfortably throughout.
You should be able to talk as you run.

Ideally, you should be on hilly ground, to benefit from natural muscle strengthening but also to avoid the boredom of always running the same routes.

It should be an enjoyable session. Slow down if you feel you need to.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
you can also do some stretching as soon as you have finished.

You will run for 1 hour 30 minutes, breathing comfortably throughout.
You should be able to talk as you run.
Don't hesitate to run less quickly if you feel the need.

Ideally, for this session you should be on hilly ground, to benefit from natural muscle strengthening but also to avoid the boredom of always running the same routes.

On long runs you must hydrate by drinking at least a sip every 20 minutes.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

After running for 50 minutes, breathing comfortably, you will then run a little faster for 10 minutes. After 5 minutes slow running, you head off for the second series.

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

If you run with a heart rate monitor, the 50 minutes should be at around 65 - 70% of your HRmax, the 10 fast minutes at around 80% and the 5 slow minutes around 60%

The 10 fast minutes aren't a sprint! You should accelerate while left comfortable. Ideally you should do this at 80% HRmax.

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 tearing the muscle fibres that have already worked very intensively.

You will run for 1 hour 30 min, breathing comfortably throughout.
You should be able to talk while you're running.
If you have a heart rate monitor, you should stay in a zone around 65% of HRmax, without ever exceeding 70%.

During long runs, it's essential to stay hydrated by drinking at least one sip every 20 minutes.

Use this session to test your equipment (outfit and hydration) in preparation for the marathon.

This session might be a bit difficult as you will have already run for 1 hour the day before. This is normal and the targeted objective.
Slow down if you need to.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

You will run for 1 hour 30 minutes, breathing comfortably throughout.
You should be able to talk as you run.
Don't hesitate to run less quickly if you feel the need.

Ideally, for this session you should be on hilly ground, to benefit from natural muscle strengthening but also to avoid the boredom of always running the same routes.

On long runs you must hydrate by drinking at least a sip every 20 minutes.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive; you can also do some stretching as soon as you have finished.

After running for 30 minutes, breathing comfortably, you will then run a little faster for 10 minutes. After 5 minutes slow running, you head off for the second series, then a third.

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

If you run with a heart rate monitor, the 30 minutes should be at around 65 - 70% of your HRmax, the 10 fast minutes at around 80% and the 5 slow minutes around 60%

The 10 fast minutes aren't a sprint! You should accelerate while left comfortable. Ideally you should do this at 80% HRmax.

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 tearing the muscle fibres that have already worked very intensively

You will run for 1 hour and 45 minutes, breathing comfortably throughout.
You should be able to talk while you're running.
If you have a heart rate monitor, you should stay in a zone around 65% of HRmax, without ever exceeding 70%.

During long runs, it's essential to stay hydrated by drinking at least one sip every 20 minutes.

Use this session to test your equipment (outfit and hydration) in preparation for the marathon.

This session may be a bit difficult because you already ran yesterday. It's quite normal and it's deliberate.
Remember to slow down if you need to.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

You will run for 1 hour 30 minutes, breathing comfortably throughout.
You should be able to talk as you run.
Don't hesitate to run less quickly if you feel the need.

Ideally, for this session you should be on hilly ground, to benefit from natural muscle strengthening but also to avoid the boredom of always running the same routes.

On long runs you must hydrate by drinking at least a sip every 20 minutes.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

After running for 30 minutes, breathing comfortably, you will then run a little faster for 15 minutes. After 5 minutes slow running, you head off for the second series.

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

If you run with a heart rate monitor, the 30 minutes should be at around 65 - 70% of your HRmax, the 15 fast minutes at around 80% and the 10 slow minutes around 60%

The 15 fast minutes aren't a sprint! You should accelerate while left comfortable. Ideally you should do this at 80% HRmax.

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 tearing the muscle fibres that have already worked very intensively

You will run for 2 hours 15 minutes, breathing comfortably throughout.
You should be able to talk while you're running.
If you have a heart rate monitor, you should stay in a zone around 65% of HRmax, without ever exceeding 70%.

During long runs, it's essential to stay hydrated by drinking at least one sip every 20 minutes.

Use this session to test your equipment (outfit and hydration) in preparation for the marathon.

This session may be a bit difficult because you already ran yesterday. It's quite normal and it's deliberate.
Remember to slow down if you need to.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

You will run for 1 hour breathing comfortably throughout.
You should be able to talk as you run.
Don't worry about running more slowly if you feel you need to.
It should be an enjoyable session.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
you can also do some stretching as soon as you have finished.

Rest.
No running in this slot.
Relax.
The goal of this rest is to help your body to assimilate the work undertaken during the previous weeks.

Rest.
Use this time to read our advice!

Rest. Use this time to read our advice!

You will run for 1 hour breathing comfortably throughout.
You should be able to talk as you run.
Don't hesitate to run less quickly if you feel the need.
It should be an enjoyable session.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive; you can also do some stretching when you finish.

You will run for 1 hour 30 minutes, breathing comfortably throughout.
You should be able to talk as you run.
Don't hesitate to run less quickly if you feel the need.

Ideally, for this session you should be on hilly ground, to benefit from natural muscle strengthening but also to avoid the boredom of always running the same routes.

On long runs you must hydrate by drinking at least a sip every 20 minutes.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

After running for 25 minutes, breathing comfortably, you will then run a little faster for 12 minutes. After 5 minutes slow running, you head off for the second series, then a third.

You will finish the session with a 4-minute cool-down.

If you run with a heart rate monitor, the 25 minutes should be at around 65 - 70% of your HRmax, the 12 fast minutes at around 80% and the 5 slow minutes around 60%

The 12 fast minutes aren't a sprint! You should accelerate while still being comfortable. Ideally you should do this at 80% HRmax.

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 tearing the muscle fibres that have already worked very intensively

You will run for 2 hours 15 minutes, breathing comfortably throughout.
You should be able to talk while you're running.
If you have a heart rate monitor, you should stay in a zone around 65% of HRmax, without ever exceeding 70%.

During long runs, it's essential to stay hydrated by drinking at least one sip every 20 minutes.

Use this session to test your equipment (outfit and hydration) in preparation for the marathon.

This session may be a bit difficult because you already ran yesterday. It's quite normal and it's deliberate.
Remember to slow down if you need to.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

After running for 1 hour breathing comfortably throughout, you will move straight onto 10 minutes slightly faster running and 20 minutes slow running.

If you run with a heart rate monitor, the period should be at around 65 - 70% of your HRmax, the 10 fast minutes at around 80% and the 20 slow minutes around 60%

The 10 minutes fast running are not a sprint. you simply need to run a little faster but you should still be able to breathe comfortably.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your max hr.

It’s very important to rehydrate properly after the session, but also over the subsequent hours. Water loss is significant and it needs to be quickly replenished
You can also do some light stretching after your workout.

After running for 1 hour breathing comfortably throughout, you will move straight on to 20 minutes slightly faster running and 10 minutes slow running.

If you run with a heart rate monitor, the period should be at around 65 - 70% of your HRmax, the 20 fast minutes at around 80% and the 10 slow minutes around 60%

The 20 minutes fast running are not a sprint. You simply need to run a little faster while left comfortable.

If you use a heart rate monitor, during the fast section, you should stay in the zone corresponding to roughly 80% of your Max HR.

It’s very important to rehydrate properly after the session, but also over the subsequent hours. Water loss is significant and it needs to be quickly replenished
You can also do some light stretching after your workout.

You will run for 1 hour 30 minutes, breathing comfortably throughout. You should be able to talk as you run.
Don't hesitate to run less quickly if you feel the need.

On long runs you should hydrate by drinking at least one sip every 20 minutes.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

You will run for 1 hour breathing comfortably throughout.
You should be able to talk as you run.
Don't hesitate to run less quickly if you feel the need.
It should be an enjoyable session.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive; you can also do some stretching as soon as you have finished.

After a 26-minute warm-up, you will run quickly for 5 minutes (manage your exertion as you should try to keep your speed the same over all the splits) and then jog very lightly for 3 min. You will repeat the exercise for a total of 3 repetitions.

Once the split is finished, you will have a 10-minute cool-down, without exceeding 65% HRmax

For the split, try to find a pace which lets you achieve your last rep as quickly as the first. Ideally you will run at 80% HRmax.

Remember to rehydrate properly at the end of the session. You can do some gentle stretching shortly afterwards but without forcing too much as you may tear the muscle fibres that you've already worked very hard during your intensive exercise.

You will run for 1 hour breathing comfortably throughout.
You should be able to talk as you run.
Don't hesitate to run less quickly if you feel the need.
It should be an enjoyable session.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive; you can also do some stretching as soon as you have finished.

You will run for 1 hour breathing comfortably throughout. You should be able to talk as you run.
It should be an enjoyable session.

If you have a heart rate monitor, you should stay at around 70% of your HRmax, without ever exceeding 75%.

Remember to rehydrate at the end of your session, even if it wasn't very intensive.
You can also do some stretching as soon as you have finished.

Rest.
No running in this slot.
Stay at home and rest
The goal of this rest is to help your body to assimilate the work undertaken during the previous weeks.

Stay at home and rest. Use this time to read our advice!

Stay at home and rest. The goal of this rest period is to help your body adjust properly/acclimatize to the exercise you've done during the previous weeks.

Around 10 minutes fast walking will be sufficient for warming up.
The first few kilometres of the race will be sufficient for your warm-up.

To ensure you get an accurate time, you need to run a "classic" session on the app when the race begins.

Don't set off too quickly to ensure you're not struggling over the final km.
It's better to start slowly and speed up over the final 5 km than the other way around!

Enjoy it as much as you can, even though you'll need to exert yourself a little to achieve success.

Take your place on the start line 10 to 15 minutes before the allotted time. Don't hesitate to wrap in a bin liner so you don't cool down. In general there are bags and pacemakers, you just need to take the one that corresponds to your goal.

When the going gets tough, remember the sense of pride and joy you'll feel when you cross the finish line. You haven't done all this preparation just to stop at the very last minute.