MARATHON TRAINING PROGRAM Specific Physical Preparedness
OBJECTIVE 16 WEEKS FINISHER 3 training sessions per week for 16 weeks
WEEK 01 01 WEEK 02 02 WEEK 03 03 WEEK 04 04
Session 01 JOGGING Session 01 JOGGING Session 01 JOGGING Session 01 JOGGING
45min in respiratory ease 45min in respiratory ease 45min in respiratory ease 45min in respiratory ease
Session 02 HILL Session 02 HILL Session 02 HILL Session 02 HILL
30min warm-up 30min warm-up 30min warm-up 30min warm-up
+ 6 to 8x20sec fast on hillside + 10x20sec fast on hillside + 8x30sec fast on hillside + 10x15sec fast on hillside
Recovery by going back to the starting Recovery by going back to the starting Recovery by going back to the starting Recovery by going back to the starting
point point point point
Calm the pace 15min Calm the pace 15min Calm the pace 15min Calm the pace 15min
Session 03 LONG OUTING Session 03 LONG OUTING Session 03 LONG OUTING Session 03 LONG OUTING
1h00min in respiratory ease 1h10min in respiratory ease 1h20min in respiratory ease 1h00min in respiratory ease
COACH’S ADVICE COACH’S ADVICE COACH’S ADVICE COACH’S ADVICE
For session of hill running, focus on the Joggings and long outings must be low- The duration of the long outing increases a With fractioned training, shortness of breath
warm-up and then find a moderate hill to intensity training. You must be able to talk week to week, to build the essential endurance is important: the effort is intense but it must
climb quickly. The distance for each effort without any problem while running! base. If necessary, you can even alternate remain under control! As usual, the distance
must remain constant. So, you have to manage walking and running during the first few covered with each effort must be relatively
youself! sessions. constant.
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MARATHON TRAINING PROGRAM Specific Physical Preparedness
OBJECTIVE 16 WEEKS FINISHER 3 training sessions per week for 16 weeks
WEEK 05 05 WEEK 06 06 WEEK 07 07 WEEK 08 08
Session 01 JOGGING Session 01 JOGGING Session 01 JOGGING Session 01 JOGGING
50min in respiratory ease 55min in respiratory ease 1h00 in respiratory ease 45min in respiratory ease
Session 02 FRACTIONED Session 02 FRACTIONED Session 02 FRACTIONED Session 02 FRACTIONED
30min warm-up 30min warm-up 30min warm-up 30min warm-up
+ 6x2min at medium intensity + 5x3min at medium intensity + 4x5min at medium intensity + 8x1min at medium intensity
2min recovery slow jog 2min recovery slow jog 2min30 recovery slow jog 2min recovery slow jog
Calm the pace 10min Calm the pace 10min Calm the pace 10min Calm the pace 10min
Session 03 LONG OUTING Session 03 LONG OUTING Session 03 LONG OUTING Session 03 LONG OUTING
1h30min in respiratory ease 1h40min in respiratory ease 1h50min in respiratory ease 1h20min in respiratory ease
COACH’S ADVICE COACH’S ADVICE COACH’S ADVICE COACH’S ADVICE
In respiratory comfort, you must be able to The duration of the long outing increases a Take advantage of the long outings to test the With fractioned training, shortness of breath
speak while running. The training is at low week to week, to build the essential endurance equipment you want to use during the race. is important: the effort is intense but it must
intensity. The fractionated is more intense but base. If necessary, you can even alternate Also remember to test your supplies (energy remain under control! As usual, the distance
the pace must remain balanced and controlled, walking and running during the first few gels for example). covered with each effort must be relatively
with moderate shortness of breath. sessions. constant.
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MARATHON TRAINING PROGRAM Specific Physical Preparedness
OBJECTIVE 16 WEEKS FINISHER 3 training sessions per week for 16 weeks
WEEK 09 09 WEEK 10 10 WEEK 11 11 WEEK 12 12
Session 01 JOGGING Session 01 JOGGING Session 01 JOGGING Session 01 JOGGING
1h00 in respiratory ease 1h00 in respiratory ease 1h00 in respiratory ease 45min in respiratory ease
Session 02 FRACTIONED Session 02 FRACTIONED Session 02 FRACTIONED Session 02 FRACTIONED
30min warm-up 30min warm-up 30min warm-up 30min warm-up
6min/5min/4min/3min/2min at medium + 4x6min at medium intensity 2min/4min/6min/4min/2min at medium + 10x1min at medium intensity
intensity 3min recovery slow jog intensity 2min recovery slow jog
Recovery - half of the effort time slow Calm the pace 10min Recovery - half of the effort time slow Calm the pace 10min
trot trot
Calm the pace 10min Calm the pace 10min
Session 03 LONG OUTING Session 03 LONG OUTING
Session 03 LONG OUTING 2h10min in respiratory ease Session 03 LONG OUTING 1h30min in respiratory ease
2h00min in respiratory ease 2h20min in respiratory ease
COACH’S ADVICE COACH’S ADVICE COACH’S ADVICE COACH’S ADVICE
We’re starting the most intense weeks of the The last long outing, the last opportunity Long outings are made to build a solid With fractioned training, remember to stay
plan, don’t give up! To recover, remember to to test the shoes you will wear the day. It’s foundation for endurance. During training, relaxed and focused on maintaining a fluid and
eat and drink plenty between sessions. Your forbidden to change them up to two weeks never attempt to run the distance you would efficient running technique. You must finish by
quality of sleep is also very important. before the marathon to avoid any problems like to run in the competition, you may have a feeling tense of extenuated.
related to wearing new shoes. hard time recovering, and you may get injured
by doing to many sessions, afterwards.
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MARATHON TRAINING PROGRAM Specific Physical Preparedness
OBJECTIVE 16 WEEKS FINISHER 3 training sessions per week for 16 weeks
WEEK 13 13 WEEK 14 14 WEEK 15 15 WEEK 16 16
Session 01 JOGGING Session 01 JOGGING Session 01 JOGGING Session 01 JOGGING
+ STRAIGHT LINES
1h00 in respiratory ease 1h00 in respiratory ease 45min in respiratory ease
30min in respiratory ease
+ 5x20sec in progressive acceleration
Session 02 FRACTIONED Session 02 FRACTIONED Session 02 FRACTIONED Recovery : walk back to the starting point
30min warm-up 30min warm-up 30min warm-up
+ 3x8min at medium intensity + 3x10min at medium intensity + 10x30sec fast Session 02 DAY BEFORE COMPETITION
3min recovery slow jog 3min recovery slow jog 1min recovery slow jog
Calm the pace 10min Calm the pace 10min Calm the pace 10min 20min warm-up
+ 3x20sec in progressive acceleration
Recovery : walk back to the starting point
Session 03 LONG OUTING Session 03 LONG OUTING Session 03 LONG OUTING
2h30min in respiratory ease 2h00min in respiratory ease 1h15min in respiratory ease Session 03 COMPETITION
MARATHON
OBJECTIVE FINISHER
COACH’S ADVICE COACH’S ADVICE COACH’S ADVICE COACH’S ADVICE
The final stretch, you’ve got to hold on! The The last long outing, the last opportunity Now you’ve put in all the work, let’s move on to This is it! If you don’t want to make it hard
long exit is the longest in the program. For to test the shoes you will wear the day. It’s the pre-competitive release phase! You musn’t on yourself at the end of the race don’t start
the mext 72 hours, remember to refill on forbidden to change them up to two weeks try to do anymore, or to make up for any off fast. The marathon really begins on the
carbohydrates at each meal, but in normal before the marathon to avoid any problems missed sessions. It’s better to have one less 28th km. And above all, enjoy yourself! Your
amounts, foods that are rich in slow sugars. related to wearing new shoes. session than one too many! 1st marathon is an adventure that will last a
lifetime!
Training plan designed for novice runners, unfamiliar with fractions or technical notions of running training and starting with a marathon for the first time.
First imperative precaution before starting training: make an appointment with a sports doctor and take an exercise test.
The coach: Olivier Gaillard, 2nd degree FFA Hors Stade coach, Urban Running coach, 1h09 in half marathon, 2h32 in marathon.
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