Running at 12 km/h Fitness program

Running at 12 km/h

A 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!

Coureur 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

Marathon Program - 3-hour 45-minute 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