Fitness programThis article is part of stage 2 of Marathon preparation
You have performed a fitness test with the Ruffier-Dickson test and the result suggests that you need to improve your fitness. Here is a program that will help you prepare better.
Training program for getting back in shape or preparing for a marathon training program.
Let's get fit! The table below offers a training plan to get back in shape in 4 weeks.
Rather than doing long and blind sessions, this program is precise and effective.
It consists of 4 sessions per week, alternating endurance and speed.
Its objective is to regain a level of fitness, so it is progressive throughout the 4 weeks. A total of about 75 kilometers will be covered.
It is a light program, but based on fundamentals, endurance and speed. It can be an excellent preparation for then moving on to a program more adapted to a discipline, or a marathon training plan.
I have experimented with it several times and have been surprised each time by the level of fitness achieved.
It should preferably be done on a track for interval training sessions (i.e. Tuesday and Thursday) and on soft ground on the other days. The speed sessions (Tuesday and Thursday) will be followed by a good 15-minute jog.
| THE TRAINING PLAN | | Monday | 8 to 10 km at 12-13 km/h. | | Tuesday | Start and end with a 15-minute jog. | | 1st week | 10x200m in 35'' 36'' with 1 mn recovery | | 2nd week | 8x300m in 54'' 55'' with 2 mn recovery | | 3rd week | 4x600m in 1'48'' with 3 mn recovery | | 4th week | 14x200m in 35'' 36'' with 1mn recovery | | Wednesday | Rest | | Thursday | Start and end with 15-minute jog | | 1st week | 7 km in 30 mn | | 2nd week | 3x3 km in 12' with 2 mn recovery | | 3rd week | 6x2 km in 7' 30'' with 1'30'' recovery | | 4th week | 12 km alternating 1km in 3'20'' and 1 km in4'50'' | | Friday | Rest | | Saturday | 8 to 10 km at 12-13 km/h | | 6 to 8 50m maximum speed |
Avoid the pitfalls
Be careful that this program is fun in its beginning with these small 200m sessions that seem very easy, then the 3km sessions are more serious, but no less effective.
Adapting the program
To adapt this fitness program to lower speeds, it is necessary to maintain the structure of the sessions between endurance and speed sessions and to modify the average speed, at the same distance.
Choose the plan according to a realistic goal:
running at 11 km/h for a 4-hour marathon,
running at 12 km/h for a 3-hour 45-minute marathon,
running at 13 km/h for a 3-hour 30-minute marathon,
running at 14 km/h for a 3-hour 10-minute marathon,
running at 15 km/h for a 3-hour marathon
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