3 hrs 30 mins for a marathon - in 9 weeks

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 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 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 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.

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.

You should try running on hilly terrain for muscle strengthening and to avoid getting bored.

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 2 km at 12.4 km/h (4 min 50 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!

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 sip 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 the limit for 1 minute and then jog 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 100 to 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 one hour while breathing comfortably at all times.
You should be able to speak while running.

This session should be enjoyable, so feel free to slow down if you feel the need.

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, 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 2 x 3 km at 12.4 km/h (4 min 50 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 1h20.

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 45 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 65% of your maximum heart rate, without ever exceeding 70%.

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

Use this session to test your equipment (clothing, 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 the limit for 3 minutes and then jog very slowly for 1 min 30 secs 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 to 95% 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 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.

Feel free to slow down if you feel the need.

It must be an enjoyable 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 of 30 minutes of jogging, you will run 4 x 2 km at race pace (12.4 km/h, i.e. 4min50sec per kilometre) with a recovery time of 2min30sec at a slow pace between each run.

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 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 sip every 20 minutes.

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

The session will last 2 hours.

This session may be a little challenging since you went running 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 enjoyable, so feel free to slow down if you feel the need.

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.

After running for 45 minutes at a pace that allows you to breathe comfortably, run for 10 minutes at your marathon pace (12km/h, i.e. 5min 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 will be able to go faster for 10 minutes, but this is not the aim of this session.

Remember to hydrate immediately after finishing the session.
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 45 minutes 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 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.

You will run for one hour while breathing comfortably at all times.
You should be able to speak while running.

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, 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 1 minute and then jog very slowly for 45 seconds 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 complete the repetitions at 100 to 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 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 a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 2 x 4 km at 12.4 km/h (4 min 50 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! There is no point in going faster!

Remember to hydrate immediately after finishing the session.
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 sip every 20 minutes.

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

The session will last 2h15min.

This session may be a little challenging since you went running 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'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 4 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 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 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 a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 4 x 3 kilometre at your target pace, with 3 minute 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 session.
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 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 65% of your maximum heart rate, without ever exceeding 70%.

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

Use this session to test your equipment (clothing, 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 2 minutes and then jog very slowly for 1 minute before starting again, completing a total of 8 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 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 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 a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 2 x 5 km at 12.4 km/h (4 min 50 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 1h40min.

Monitor your paces properly!

Remember to hydrate immediately after finishing the session.
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 hours 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 sip every 20 minutes.

Use this session to test your equipment (clothing, 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 while breathing comfortably at all times.
You should be able to speak while running.
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%.

The marathon is approaching, and most of the training has already been done.It's a mistake to try to "reassure" yourself by adding more training. After 3 very intense weeks, this would only add fatigue, which would be detrimental to your performance.

After a warm-up of (20 minutes of jogging, GPP and 3 accelerations), you will run 2 x 2 km at your marathon pace (12 km/h, i.e. 5min 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 1h10min.

Monitor your paces properly! Even if you can go faster, that is not the objective. Try to commit your marathon pace to memory.

Remember to hydrate immediately after finishing the session.
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 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.

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.

You will run for 30 minutes while breathing comfortably 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.

After running for 30 minutes at a pace that allows you to breathe comfortably, run for 10 minutes at marathon pace (12 km/h, i.e. 5min per km) and finish with 10 minutes of running at a slow pace.

If you are running with a heart rate monitor, the 20-minute section will be done at 65-70% of your maximum heart rate and the slow 10-minute section at about 60%.

The session will last about 40 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.

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.