4 hrs 15 mins for a marathon - in 12 weeks

You will run for 1 hour while breathing comfortably.
You should be able to talk while you are running.
This 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%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

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.

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.

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.

After running for 45 minutes at a pace that allows you to breathe comfortably, complete two 8-minute runs at a slightly faster pace, interspersed with 5-minute sessions at a slow pace.

You will finish your run with 10 minutes at a slow pace.

If you are running with a heart rate monitor, the warm-up is done at about 65 to 70% of your maximum heart rate, while the fast running is done at about 80% and the recovery at about 60%.

The two 8-minute fast paces are not a sprint! You must speed up, while staying relaxed.Ideally, they should be done at 80% of your maximum heart rate.

It is very important to take on enough fluids not only just after the session but also for a few hours afterwards.
The water losses are significant and need to be replenished quickly
You can also do some light stretches at the end of your training session.

You will run for 1 hr 45 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.

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

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 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.

After running for 45 minutes at a pace that allows you to breathe comfortably, complete two 10-minute runs at a slightly faster pace, interspersed with 5-minute sessions at a slow pace.

You will finish your run with 10 minutes at a slow pace.

If you are running with a heart rate monitor, the warm-up is done at about 65 to 70% of your maximum heart rate, while the fast running is done at about 80% and the recovery at about 60%.

The 10 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed. Ideally, they should be done at 80% of your maximum heart rate.

It is very important to take on enough fluids not only just after the session but also for a few hours afterwards.
The water losses are significant and need to be replaced quickly.
You can also do some light stretching at the end of your training.

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 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 easy, 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.

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 1 hour while breathing comfortably.
You should be able to talk while you are running.
This 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%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

You will run for 1 hr 30 mins 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.

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 12 minutes at a slightly faster pace.
After 4 minutes of running slowly, start a second series.
You will finish the session with a 7-minute warm-down.

If you are running with a heart rate monitor, the warm-up is done at about 65 to 70% of your maximum heart rate, while the fast running is done at about 80% and the recovery at about 60%.

The 12 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed.
Ideally, they should be done at 80% 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 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.

You will run for 1 hr 30 mins 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.

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 30 minutes at a pace that allows you to breathe comfortably, run for 10 minutes at a slightly faster pace. After 4 minutes of running slowly, start the second series.
Then do the same for the third series.

You will finish the session with a 7-minute warm-down.

If you are running with a heart rate monitor, the warm-up is done at about 65 to 70% of your maximum heart rate, while the fast running is done at about 80% and the recovery at about 60%.

The 10 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed. Ideally, they should be done at 80% 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 hr 45 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.

You will run for 1 hr 30 mins 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.

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 30 minutes at a pace that allows you to breathe comfortably, run for 15 minutes at a slightly faster pace. After 5 minutes of running slowly, start the second series.

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

If you are running with a heart rate monitor, the warm-up is done at about 65 to 70% of your maximum heart rate, while the fast running is done at about 80% and the recovery at about 60%.

The 15 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed. Ideally, they should be done at 80% 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 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.

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!

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.

You will run for 1 hr 30 mins 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.

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 30 minutes at a pace that allows you to breathe comfortably, run for 12 minutes at a slightly faster pace. After 4 minutes of running slowly, start a second series and then a third.

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

If you are running with a heart rate monitor, the warm-up is done at about 65 to 70% of your maximum heart rate, while the fast running is done at about 80% and the recovery at about 60%.

The 12 minutes at a fast pace are not a sprint! You must speed up, while staying relaxed.
Ideally, they should be done at 80% 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 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 running for 1 hour at a pace that allows you to breathe comfortably, run for 10 minutes at a slightly faster pace and for 20 minutes at a slow pace.

If you are running with a heart rate monitor, the hour-long section should be done at 65 to 70% of your maximum heart rate, the 10-minute fast section at about 80% and the slow 20-minute section at about 60%

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 is very important to take on enough fluids not only just after the session but also for a few hours afterwards.
The water losses are significant and need to be replenished quickly
You can also do some light stretches at the end of your training session.

After running for 1 hour at a pace that allows you to breathe comfortably, run for 20 minutes at a slightly faster pace and for 10 minutes at a slow pace.

If you are running with a heart rate monitor, the hour-long section should be done at 65 to 70% of your maximum heart rate, the 20-minute fast section at about 80% and the slow 10-minute section at about 60%

The 20 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 is very important to take on enough fluids not only just after the session but also for a few hours afterwards.
The water losses are significant and need to be replenished quickly
You can also do some light stretches at the end of your training session.

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.

You will run for 1 hour while breathing comfortably.
You should be able to talk while you are running.
This 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%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

After a warm-up of 26 minutes, you will run fast for 5 minutes (while managing your effort so that you can maintain the same speed for each of the running intervals) and then jog very slowly for 3 mins.
You will complete a total of 3 repetitions of the exercise.

Once you have finished the interval training, you will complete a 10-minute warm-down without exceeding 65% of your maximum heart rate

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.
Ideally, they should be done at 80% 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 while breathing comfortably.
You should be able to talk while you are running.
This 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%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

You will run for 1 hour while breathing comfortably.
You should be able to talk while you are running.
This 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%.

At the end of the session, even though it has not been high-intensity remember to rehydrate and you can also do some stretches as soon as you have finished.

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!

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.

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!