3 hrs 45 mins for a marathon - in 12 weeks

You will jog for 1 hour and 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.

This session should be enjoyable, so feel free to slow down if you feel the need.
The session will last 1h15min.

This session that may be a little bit more difficult with the speed session of the week. Feel free to change location so you don't get bored!
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.

Your speed for sessions at a specific pace will be 11.50 km/h (5 mins 15 secs per kilometre), i.e. a little faster than the pace you will have to maintain during the race.After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 3 x 2 km at 11.50 km/h (5 mins 15 secs per kilometre), with 4 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 yourself 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 30 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 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.
The session will last 1h30min.

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.

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 yourself 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.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 2 x 3 km at 11.50 km/h (5 mins 15 secs per kilometre), with 4 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.The session will last about 1h20min.

Monitor your paces properly! There is no point in going faster!

Remember to take on fluids as soon as you finish the session. A little later, you can do a few light stretching exercises, albeit without extending the muscles too much.This could tear the muscle fibres which have already had to make an intense effort.

You will run for 1 hour 45 minutes 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.
The session will last 1h45min.

If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

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 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.
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.
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 of 30 minutes of jogging, you will run 4 x 2 km at a specific pace (11.5 km/h, i.e.5 mins 15 secs per kilometre) with a recovery time of 4 minutes 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 little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

You will run for 2 h 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.
The session will last 2 hours.

If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

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.

This week you will have at least one day of rest between each session, by running on Tuesday, Thursday and at the weekend for example.
You will jog for 45 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.
This should be an easy session!
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, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 45 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.
This should be an easy session!
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, 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.

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.

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 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 yourself 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.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 2 x 4 km at 11.5 km/h (5 mins 15 secs per km), with 4 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 sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard during the intense physical effort.

You will run for 2 h 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 (clothing, hydration).

Feel free to slow down if you feel the need.
The session will last 2 hours.

If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

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 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.
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.
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 run 3 x 3 km at your specific pace (11.5 km/h, i.e. 5 mins 15 secs per km), with 4 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 yourself 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 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 (clothing, hydration).

The session will last 2h15.

If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

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 30 seconds and then jog very slowly for 30 seconds before starting again, completing a total of 15 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 take on fluids as soon as you finish the session.
After getting changed, 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.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 2 x 5 km at 11.50 km/h (5 mins 15 secs 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 sessionA little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard 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 mouthful every 20 minutes.
Make the most of this session to test your equipment (clothing, hydration).

The session will last 2h30.

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.

This week you will have at least one day of rest between each session, by running on Tuesday, Thursday and at the weekend for example.
You will jog for 45 minutes while ensuring you can breathe easily at all times.
You should be able to speak while running.

Feel free to slow down or make the session shorter if you feel the need.

This should be an easy session!
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, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 45 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.
This should be an easy session!
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, make sure you drink water.You can do some stretching once you’ve 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.
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, 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 6 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 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 yourself 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.

After a warm-up of (20 minutes of jogging, GPP and 3 accelerations), you will run x 4 km at your specific pace (11.5 km/h, i.e. 5min10 per km).

After 4 minutes of very slow recovery,
you will do the same over 3 kilometres.

After 3 minutes of recovery, you will run for 2 kilometres as always at a specific pace.

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 little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard 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.

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 (clothing, hydration).

The session will last 1h45min.

If you use a heart rate monitor, you should keep to around 65%, and never go beyond 70%.

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 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.
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.
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 of (20 minutes of jogging, GPP and 3 accelerations), you will run x 3 km at your specific pace (11.5 km/h, i.e. 5min10 per km).

After 3 minutes of very slow recovery,
you will do the same over 2 kilometres.

After another 2 minutes of recovery, you will run for 1 kilometres as always at a specific pace.

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 little bit later you’ll be able to do some light stretching without looking to push yourself too much as this could lead to you tearing your muscle fibres that have already worked hard 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.

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.
The session will last 1h30min.

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.

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.

This week you will have at least one day of rest between each session, by running on Tuesday, Thursday and at the weekend for example.
You will jog 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.
This should be an easy session!
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, make sure you drink water.You can do some stretching once you’ve finished.

Your speed for this session will be at your marathon pace, i.e. 11.25km/h (5min19 per kilometre)

Après un échauffement (20 minutes de footing, PPG et 3 accélérations), vous courrez 3 fois 2 kilomètres à 11.25km/h (5 minutes 19 au km), avec 4 minutes de récupération entre chaque.

You will finish the session with a 10-minute warm-down.The session will last about 1h25min.

Monitor your paces properly! You are able to go faster but that is not the aim of the session. Try to take in the sensations of your marathon pace.

Remember to hydrate yourself 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 breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.
Feel free to shorten this session if you feel the need.

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, make sure you drink water.You can do some stretching once you’ve finished.

You will jog for 30 minutes while ensuring you can breathe easily 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, make sure you drink water.You can do some stretching once you’ve finished.

Rest.
No running in this slot.
Stay at home and get some rest.
The purpose of this rest is to help your body absorb the work you have done over the previous weeks.

Stay at home and get some rest. Take the chance to read our advice!

Don't go running, but have a rest. Take the chance 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.
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.

When the going gets tough think about the joy and pride you’ll feel when you cross the finishing line.You haven’t done all these weeks of work to stop before the end!