Running at 11 km/h Fitness program

Running at 11 km/h

Let's go for fitness! The table below provides a training plan to get back in shape in 4 weeks.

It is also used as part of a marathon training plan.

This program consists of 4 sessions per week, alternating between endurance and speed work, which are sources of progress. Its objective is to regain fitness, so it is progressive throughout the 4 weeks. Approximately 75 kilometers will be covered in total. It is a light program, but it is based on fundamental principles, endurance and speed. It can be an excellent program to follow with a 7-week 4-hour marathon program.

Target audience:
This program is intended for beginner runners who wish to run their first marathon. It should preferably be done on a track for sessions shorter than one kilometer (i.e., Tuesday and Thursday) and on soft terrain for the other days. Speed sessions (Tuesday and Thursday) should be done after a good 15-minute warm-up jog.

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