Running at 13 km/h Fitness program

Running at 13 km/h

Training program to get back in shape or to prepare for a 3-hour 30-minute marathon training program.

Let's get fit!

The table below offers a training plan to get back in shape in 4 weeks, also to prepare for a marathon training plan at 12 km/h.

This program is precise and effective. It consists of 4 sessions per week, alternating between endurance and speed. In total, about 75 kilometers will be covered. It is a light program, but based on fundamentals, endurance and speed. It can be an excellent program to then move on to a 3-hour 30-minute marathon plan.

Target audience

This program is aimed at experienced runners or those with a goal of completing a 3-hour 30-minute marathon.
In this training plan, interval training sessions are done at 17 km/h (Tuesday sessions), while the Thursday sessions range from 11 to 15 km/h with a gradual increase in speed and distance.

Depending on your level, you can check the training plan for running at running at 14 km/h, or the lower level program running at 12 km/h