3 hrs 15 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 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 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 and 15 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 1 hour 15 minutes.

It is a session that may be a little bit more difficult with the speed session of the week. Feel free to change location!

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 4 x 2 km at 13.3 km/h (4 min 30 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 1 hour 35 minutes.

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.

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 sip every 20 minutes.

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

The session will last 1 hour 30 minutes.

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 30 sec and then jog very slowly for 50 secs 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 95 to 100% 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.

Remember to stay hydrated immediately after finishing the session. A 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 breaking your muscle fibres that have already worked hard when you were pushing yourself.

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.

The session will last 1 hour 15 minutes.

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 3 x 3 km at 13.3 km/h (4 min 30 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 1 hour 35 minutes.

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.

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.

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 of 20 minutes and a few general physical preparation exercises (bum kicks, high-knee run, etc.), you will push yourself almost to the limit for 3 minutes and then jog very slowly for 1 min 30 sec before starting again, completing a total of 6 repetitions.

Once you have finished the interval training, you will complete a 15-minute warm-down without exceeding 65% of your maximum heart rate.
This way, you will recover more quickly and your body will cope with the session better on the following day.
You will do the repetitions at 90 to 95% of your VO2max.
The session will last about 1h15min.

For the interval training, try to run at the pace at which your final repetition is as fast as the first one.

Remember to stay hydrated immediately after finishing the session. A 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 breaking your muscle fibres that have already worked hard when you were pushing yourself.

You will run for 1 hour and 15 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 1 hour 15 minutes.

It is a session that may be a little bit more difficult with the speed session of the week. Feel free to change location!
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 4 km at 13.3 km/h (4 min 30 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! There is no point in going faster!

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.

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.

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.

Do 45 minutes of exercise while breathing comfortably at all times, i.e. you are still able to speak while running.
Feel free to slow down if you feel the need.
It must be an enjoyable 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, 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 (13km/h, i.e. 4min35s per kilometre).

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 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 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 1 hour 15 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

The session will last 1 hour 15 minutes.

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'll push yourself almost to the limit for 60 seconds and then jog very slowly for 45 seconds 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 100 to 105% 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 breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

The session will last 1 hour 15 minutes.

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 km at 13.3 km/h (4 min 30 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 1h50min.

Monitor your paces properly!

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 2 hours 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 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'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 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% of your VO2max.
The session will last about 1h15min.

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 breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

The session will last 1 hour 15 minutes.

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 3 x 4 km at 13.3 km/h (4 mins 30 secs per kilometre), with 3 minutes of recovery between each run.

You will finish the session with a 10-minute warm-down.
The session will last about 1h45min.

Monitor your paces properly!

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 2 hours 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 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 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 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 95% of your VO2max.
The session will last about 1h15min.

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 and 30 minutes while breathing comfortably.
You should be able to speak while running.

It must be an enjoyable session.

The session will last 1 hour 30 minutes.

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 13.3 km/h (4 min 35 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.

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.

Feel free to slow down if you feel the need.

The session will last 2 hours.

If you use a heart rate sensor, 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 while breathing comfortably at all times.
You should be able to speak while running.
It must be an enjoyable 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.

After a warm-up (20 minutes of jogging, GPP and 3 accelerations), you will run 3 x 2 km at 13.3 km/h (4 min 30 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 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 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.

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.

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!

After running for 30 minutes at a pace that allows you to breathe comfortably, run for 10 minutes at marathon pace (13 km/h, i.e. 4min35s 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.

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.

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!