Fitness program

This 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

Preparing a running goal

On same subject

Marathon programms and training plans

Aiming to run a marathon is an admirable goal.

Here are some tips to prepare yourself as best as possible and finish YOUR marathon according to YOUR abilities.
Running a marathon can take 2 hours and 30 minutes or 6 hours.

Knowing where you stand is something you can do to avoid mistakes.
Then you can choose the Marathon training plan that suits you and go for success.

Determining your objectives

An objective is determined based on your own abilities, and this can be calculated:

Step 1 : Determining your marathon objective

• How to prepare your running objective using the VMA test or the Yasso test.
Once this step is done, it is important to understand how to prepare yourself and avoid injuries.

The Preparation

• Marathon Preparation
"Approaching a marathon without preparation is inhumane"
Here is an example of a process and preparation to start a marathon with serenity and finish the race satisfied.

• Marathon Split Times
Table according to paces from 10 to 20 km/h.

• Stretching
The visual plank of stretching exercises to recover well from your training.

Marathon Training

After understanding how to run a marathon and determining your objective, the training can begin!

Step 2: Marathon training with a plan

• Measure your fitness level with the Ruffier-Dickson test

• Fitness program or how to be ready to start a marathon training program.

• To know how to train, it is interesting to calculate your Training heart rate zones.

• To understand how to work, here is a marathon training plan: Commented example of a marathon training program