Preparation for a Marathon

Preparation for a Marathon

The table below is a basic program for a preparation for a Marathon. This program is done for an objective of 2 hours and 48 min, this means an average of 15 km/h.The purpose is to work one's basic speed so that it reaches your speed objective.

Description :

The table below is a basic program for a preparation for a Marathon. This program is done for an objective of 2 hours and 48 min, this means an average of 15 km/h.The purpose is to work one's basic speed so that it reaches your speed objective.This work is realized by the work by fraction, on track or not, and of a long work, in the chosen rhythm. The ascent in load is progressive throughout 7 weeks.
Some weeks are more loaded with, the others are done for rest.
The precedent long work can be advantageously replaced by long ride in cycle, much less traumatizing on a physical plan. Sessions of rib to work the muscular power of thighs can be added, but on short distances and without raising the heart beating. Two or three weeks before the marathon it is very interesting to run a Semi-Marathon. The popular purpose will be not to try to make the best time possible, but more to do it at the rhythm of the Marathon (4 min per kilometer for example). It is a question of making your body to memorize this rhythm and to do one's basic speed.
This type of program can be used for objectives of 16 or 17 km/h of average. To do it, you must work on different exercises during the trainning period with a base of a chosen speed; but the structure of the program remains the same.

Example of Program :

Experience about this program :

This program was tested for the Paris Marathon (France). The Marathon took place in April, it is in January that the first sessions begun.
At the beginning of the program, I only had on my back few trainning per month.
The fixed objective was 2 hour 48 min, that means 15km/h of average.
About the program:
My choices were on sessions of track for the fartleck and sessions in forest for distance. Some make sessions of fartleck on roads, but it is necessary to find a flat road and then echelon them to know what distance had been done, I think that the track is more " practice " even if it is a little traumatizing. The sessions of tracks are although pleasant, some are hard more morally than physically, it is easier, for me at least, to do 3 times 5000 m than 5 times 3000 m, for the same distance. The sessions of distance are a pleasure, I had chosen to run in forest, a big forest allowing me to not turn in circle as in a park and to be able to do 20 for 25 km and having differents landscapes. I must say that the last long session was very pleasant because it is amazing to go through so many kilometers without being tired, at the moment one don't have the impression to run.
Thoses sessions had been very interresting on a moral plan, in expecting a good marathon in the future. Some long sessions can be advantageously replaced by bike, in condition, I think, to be able to fire on a big gear ratio. So, to add 80 to 120 km on a gear ratio of 52*15, to 30 km/h, by bike, it makes working the muscular power (needed beyond 35 km) and the heart does not rise pulsations over 140 per min. This type of exercise is furthermore much less traumatizing for the skeleton. .
To conclude :
My weekly mileage turned between 60 km and 80 km a week, which is not huge. My rhythm during the race was 4 min per km, sometimes in second meadows. Which makes that at the end of two first hours, I passed the Eiffel Tower and gone through the km 30 th. With this program, I was able to realize a time of 2 hours and 55 min. I was short of power during the last five kilometers. A work more important during long sessions would be needed especially for the last five km. I did not use a cardio frequency, neither in training, or in the race. With this program, the rhythm is in one's legs, and the chosen speed (here 15 km per hour) becomes a basic speed. The knowledge of the cardiac frequency do not bring anything because it is with the watch that one's turns
The next attempt will be done once more in Paris, and it will be in a speed of 16 km / hour