4 hrs 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 in a zone around 70% of 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 in a zone around 70% of 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 hr 30 min 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 in a zone around 70% of 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 40 minute warm-up jogging, you will run 3 x 2 km at a set pace (10.75 km/h; 5 min 35 sec per km) with a 4-minute cool-down at a gentle pace in between each one.

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

Monitor your pace properly!

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 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 15 minutes, breathing comfortably throughout.
You need to be able to talk while running.

Ideally you will do this session on hilly ground, to make the most of the natural muscle toning work, but also to avoid the boredom of always taking the same routes.

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 in a zone around 70% of 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.

After a 30 minute warm-up jogging, you will run 3 x 3 km at a set pace (10.75 km/h; 5 min 35 sec per km) with a 4-minute cool-down at a gentle pace in between each one.

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

Monitor your pace properly!

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 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 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 in a zone around 70% of 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 need to be able to talk while running.

Ideally, you will do this session on hilly ground, to make the most of the natural muscle toning work, but also to avoid the boredom of always taking the same routes.

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 in a zone around 70% of 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 hr 30 min, breathing comfortably throughout.
You need to be able to talk while running. Don't hesitate to run less quickly if you feel the need.

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

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

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.

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 30 minute warm-up jogging, you will run 5 x 2 km at a set pace (10.75 km/h; 5 min 35 sec per km) with a 3 minute break at a gentle pace in between each segment.

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

Monitor your pace properly!

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 40 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 may be a bit difficult because you already ran for 1 hour 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 hr 30 min on hilly ground, 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 in a zone around 70% of 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.

After a 20 minute warm-up jogging, you will run 3 x 4 km at a set pace (10.75 km/h; 5 min 35 sec per km) with a 4 minute break at a gentle pace in between each one.

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

Monitor your pace properly!

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 50 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 hr 30 min on hilly ground, 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 in a zone around 70% of 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 20 minute warm-up jogging, you will run 3 x 5 km at a set pace (10.75 km/h; 5 min 35 sec per km) with a 5 minute break at a gentle pace in between each one.

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

Monitor your pace properly!

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 in a zone around 70% of 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 in a zone around 70% of 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 hr 30 min on hilly ground, 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 in a zone around 70% of 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 20 minute warm-up jogging, you will run 4 x 3 km at a set pace (10.75 km/h; 5 min 35 sec per km) with a 4-minute cool-down at a gentle pace in between each segment.

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

Monitor your pace properly!

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 20 minutes, breathing comfortably throughout, (around 65-70% of HRmax), you will run for 5 km at approx. 12 km/h (i.e. 5 min per kilometre).

You will finish with 15 min running, breathing comfortably throughout, (around 65-70% HRmax).

Don't do more than required. This is counter-productive so close to the end goal.
If you're tired, you can even cut down on this session.

It’s very important to rehydrate abundantly after the session, as well as in the following hours, as water loss is significant and it should quickly be replenished
You can also do some light stretching after your workout.

After a 20 minute warm-up jogging, you will run 2 x 4 km at a set pace (10.75 km/h; 5 min 35 sec per km) with a 3 minute break at a gentle pace in between each segment.

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

Monitor your pace properly!

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 hr 30 min 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 in a zone around 70% of 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 in a zone around 70% of 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 20 minute warm-up jogging, you will run 2 x 3 km at a set pace (10.75 km/h; 5 min. 35 sec. per kilometre) with a 3 minute break at a gentle pace in between each segment.

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

Monitor your pace properly!

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 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 in a zone around 70% of 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 in a zone around 70% of 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 alternating between fast walking and slow running 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.