Running at 11 km/h Fitness program

Running Marathon

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

Suivant : Heart rate training zones

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

Marathon Programs According to Your Objectives

Starting the Marathon

Ideal for a first marathon:
•  4-hour Marathon Plan
•  3h45 Marathon Plan

Experienced athlete:
•  3h30 Marathon Plan
•  3h10 Marathon Plan

Marathon expert:
•  3-hour Marathon Plan

On Running

Some elements to share the passion of running:

•  Shortness of breath while running

•  Running longer distances

•  The right stride length

•  Learning how to run

•  Finding a long-distance training course

•  Treating a calf strain

Some iconic french races

Marseille Cassis Half-Marathon

• Marseille Cassis

• Marseille Cassis : Planning one's race

Paris Versailles

• Paris Versailles

• Story on Paris Versailles