Marseille Cassis : Planning one's race

Marseille Cassis Planning one's race

Marseille Cassis is a truly worthy race, both for its difficult and majestic course and for the seriousness of its organization. A true local "galéjade" (a Provencal word meaning a joke or a prank), climbing the highest point of the race is not the worst of the difficulties. The real challenge comes during the descent from the Gineste pass and beyond, but what a thrill afterwards!

Registration for the Half-Marathon

It is possible to register for the Marseille Cassis race online or through the organization, which is the SCO Ste Marguerite located in the 9th arrondissement of Marseille. Due to the club's popularity, registrations close at the end of July each year, with about 12,000 participants who are fortunately not 17 or 18,000. Therefore, it is important not to delay in getting a registration form.

The Course:

This road race, which is very pleasant, offers a course with many different aspects: it starts out flat, then slightly uphill, quickly uphill, downhill, and so on, with various degrees of slope. Additionally, this race takes place on the natural side of Marseille and through its rocks, which are often swept by the wind and always bathed in sunshine.

The Start:

The organization does an amazing job to ensure that the runners of Marseille Cassis enjoy their race. A mobile locker service is provided, which sends the runners' bags to the finish line. Shuttles are also available before and after the race to connect the two cities, so one can come to Marseille by car, run the race, and then easily retrieve their car in the city of Marseille. Cassis is a small port that is overwhelmed with people on the day of the race and does not offer 20,000 parking spots. In that case, one can park in La Ciotat.

The Finish:

Again, the organization is on point. Once you have arrived, you can collect your belongings, which will be waiting for you, and grab some food. This small Provencal village has a charming port. So, if your legs can still support you, let yourself be charmed by the setting and the locals. The pleasure of finishing the half-marathon will be even greater.

After the Race:

Enjoy your stay in the region and go to the Cap Canaille between Cassis and La Ciotat. One of the highest cliffs in France awaits you there. To see an overview of the Marseille basin, hike up to Garlaban, which you can reach by passing through Aubagne.

Marathon Program : 4-hour 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