MARATHON TRAINING PLAN OBJECTIVE 3:30

4 to 5 work orts per week for 10 weeks

Specific Preparation Phase
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Day off Varied speed Jogging Day off Hills Jogging or Rest Long outing

Warm up
Warm up Endurance 30min speed 2
Endurance 1h +15 x 20sec on hill Rest or
+ 5 x 1500m + 4x10 min at 4'58/km
REST speed 1-2 Recup descent trot Endurance 1h10
in 6min36 REST (Recup 3min)
+ 10min abdos/core (slope at 5-8% - run quickly and speed 1-2
(Recup 2min trot) +11 min speed 1
+ 10 min stretching loosely without sprinting) + 10min abdos/core
+ 15min speed 1 TOTAL 1h30
+ 15' speed 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Day off Varied speed Jogging Day off Hills Jogging or Rest Long outing

Warm up
Warm up
+ 2x(6x30sec on hill)
+ 3000/2000/2000/1000 (Recup Endurance 1h Rest or
Recup descent trot et 3min
REST 2 min trot) speed 1-2 Endurance 1h10
REST between the series 1H45 speed 2 progressive
in 14min54-9min22-8min48- + 10min abdos/core speed 1-2
(slope at 5-8% - run quickly and
4min10 + 10 min stretching + 10min abdos/core
loosely without sprinting)
+ 15min speed 1
+ 15' speed 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Day off Varied speed Jogging Day off Hills Jogging or Rest Long outing

Warm up
Warm up Endurance 40min speed 2
Endurance 1h15 +10 x 40sec on hill Rest or
+ 8x1000m + 4x15min at 4'58/km
REST speed 1-2 Recup descent trot Endurance 1h15
(Recup: 1min30 trot) REST (Recup 3min)
+ 10min abdos/core (slope at 5-8% - run quickly and speed 1-2
From 4min24 to 4min10 +11 min speed 1
+ 10 min stretching loosely without sprinting) + 10 min abdos/core
+ 15min speed 1 TOTAL 2h00
+ 15' speed 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Day off Varied speed Jogging Day off Hills Day off Long outing

Warm up
Warm up
Endurance 1h15 +4 x (30sec/20sec/10sec on hill)
+ 3 x 2500m
REST speed 1-2 Recup descent trot
in 11min35 REST REST 1H30 speed 2 progressive
+ 10min abdos/core (slope at 5-8% - run quickly and
(Recup 3min trot)
+ 10 min stretching loosely without sprinting)
+ 10 min speed 1
+ 15' speed 1

Plan proposed by Olivier Gaillard – Trainer and manager at Urban Running - STAPS License and 2nd degree outside stadium FFA trainer
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Day off Varied speed Jogging Day off Jogging + LD Pre-compétition Long outing
Warm up
+ 5000m in 24min50 (Recup 2 45min speed 1
Endurance 1h15 Endurance 25min speed 2
min trot) + 30min speed 2
REST speed 1-2 + HALF-MARATHON OBJECTIVE 1h38
+ 2000m in 8min48 REST 10 x 100m in progressive With 1 km speed half-
+ 10min abdos/core + 10 min speed 1
(Recup 2min trot) acceleration marathon.
+ 10 min stretching TOTAL : 2h13
+ 1000m in 4min10 Recup : return to trot
+ 15min speed 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Day off Jogging speed marathon Day off VO2 max long Jogging or Rest Long outing
Warm up Endurance 50 min speed 2
Rest or
+ 10x 800m + 3 x20 min at 4'58/km
REST Endurance 1h Endurance 1h15 Endurance 1h15
REST in 3min30 (Recup 3min)
speed 1 speed 1-2 speed 1-2
(Recup 1min45 trot) + 15 min speed 1
With 20min speed marathon + 10 min stretching
+ 15 min speed 1 TOTAL 2h10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Day off Varied speed Jogging Day off VO2 max medium Jogging or Rest Long outing
Warm up Warm up
Rest or
+ 3 x 3000m Endurance 1h15 speed 2 +10 at 12 x 500m
REST Endurance 1h15
in 13min48 + 10min abdos/ core REST in 2min00 2h20 speed 2
speed 1-2
(Recup 400m trot) + 10 min stretching (Recup 1min15 trot)
+ 10 min abdos/core
+ 15 min speed 1 + 15min speed 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Day off Varied speed Jogging Day off VO2 max long Jogging or Rest Long outing
Warm up Warm up Endurance 40min speed 2
Endurance 1h15 Rest or
+ 2 x 4000m + 8 x 600m + 4x15min at 4'58/km
REST speed 2 Endurance 1h15
in 19min52 et 18min44 REST de 2min30 at 2min24 (Recup 3min)
+ 10min abdos/ core speed 1-2
(Recup 400m trot) R : 200m trot +11 min speed 1
+ 10 min stretching + 10 min abdos/core
+ 15 min speed 1 TOTAL 2h00
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Day off Spécifique marathon Jogging Day off VO2 max medium Day off Jogging/spé marathon
Endurance 1h Warm up
30 min speed 2
REST speed 2 + 6 x 500m
+ 5000m in 24min50 REST Rest Endurance 1h20 speed 2
+ 10min abdos/ core in 2min05
+ 10min speed 2
+ 10 min stretching (Recup:1min10 trot)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Day off Spécifique marathon Jogging Day off Day off Pre-competition Competition
20 min speed 2 Endurance 20min
REST 30 at 40min speed 1-2
+ 2000m in 9min56 REST REST speed 2 MARATHON OBJECTIVE 3:30
+ 10' stretching
+ 10min speed 1 + 10 min stretching
Endurance speeds : Speed 1 : 6'49 to 5'46 per km / Speed 2 : 5'46 to 5'00 per km

Plan proposed by Olivier Gaillard – Trainer and manager at Urban Running - STAPS License and 2nd degree outside stadium FFA trainer