Running at 12 km/hA training program to get back in shape or to prepare for a marathon training program with a marathon objective about 11 km/h.
Let's get fit! The table below offers a training plan to get back in shape in 4 weeks, also to prepare for a 3-hour 45-minute marathon training plan
This program is precise and effective.
It consists of 4 sessions per week, alternating between endurance and speed.
Its objective is to regain a fitness level, thus it is progressive throughout the 4 weeks. A total of approximately 75 kilometers will be covered. It is a light program, but based on fundamentals, endurance and speed. It can be an excellent program to follow up with a marathon training program.
Target audience:
This program is intended for beginner runners who want to regain their fitness or prepare for a 3 hours 45 minutes marathon program afterwards.
This plan should preferably be done on a track for the interval sessions (Tuesday and Thursday) and on soft ground for the other days. The speed sessions (Tuesday and Thursday) will be done after a good 15-minute warm-up jog.
| THE TRAINING PLAN | | Monday | 8 to 10 km at 8-9 km/h | | Tuesday | Start and end with a 15 min jog | | 1st week | 10x200m in 45'' 46'' with 1 min recovery | | 2nd week | 8x300m in 1'07'' 1'08'' with 2 min recovery | | 3rd week | 4x600m in 2'15'' with 3 min recovery | | 4th week | 14x200m in 45'' 46'' with 1 min recovery | | Wednesday | Rest | | Thursday | Start and end with a 15 min jog | | 1st week | 7 km in 42 mn | | 2nd week | 3x3 km in 16'20'' with 2 min recovery | | 3rd week | 6x2 km in 10' with 1'30'' recovery | | 4th week | 12 km alterning 1km in 4'15'' and 1 km in 7' | | Friday | Rest | | Saturday | 8 to 10 km à 9-10 km/h | | 6 to 8 50m max speed |
Depending on your level, you can check the training plan for running at running at 13 km/h, or the lower level program running at 11 km/h | 