Preparing a running goal

This article is part of stage 1 of marathon preparation

Preparing for a running goal, such as a half-marathon or a marathon, cannot be done seriously without testing one's abilities on the distance.

Saying "at the Paris marathon, I'm going to run in 3 hours 30" requires either a good knowledge of oneself and one's abilities, or it's just a dream.

The test that allows you to estimate your capacity to run a marathon in a given time without having to run the entire distance is done through the VMA test (Maximum Aerobic Speed). This test can help you set a goal that is within the realm of possibility.

The VMA test consists of determining, for a given period, the maximum speed at which you can run while remaining in an aerobic process.

This speed cannot be maintained throughout a marathon, but 70% to 80% of this speed can be your average speed on the marathon.

Knowing this average speed, you can determine your achievable goal, provided that you have the training to go the distance. (See our marathon training plan as well as marathon split times)

So if your VMA is 15 km/h, then 70% to 80% of 15 km/h (or 11 to 12 km/h) can be your average speed on a marathon, which translates to a goal between 3 hours 30 minutes and 4 hours.

While it is true that runners use the 80% of VMA figure to determine the Marathon Pace, it is important not to apply this rule to all runners, and that 70% of VMA is more reflective of the reality of the performances achieved for times greater than three hours in the marathon.

There are many ways to conduct a VMA test, including the 6-minute VMA test and the Léger Boucher test.

Another method for determining your goal is the Yasso test.

Running at 12 km/h Fitness program

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