Marathons

DISCLAIMER: This article will evolve with me and my approach to marathons

  1. Introduction
  2. My 10 weeks plan
  3. Hydratation

Introduction

Since I’m 15 I always loved competition sports.

It started with rugby, but I found that it was too violent. So I started Kick Boxing and grappling. After 2 years I was brown belt (because 3 years are required to become black belt, but I had all the competition and technical points), then I moved to Paris for my studies but I didn’t found a club and a mentor like was Jean-Roger Callière in Grenoble, so I stopped combat sports.

Consequently I needed an activity to soak up my energy overflow.

It was my first steps in long distance running.

Since, I did 3 marathons.

One of them was the marathon of Paris, on April 09, 2017, at the 30th Km I hit the famous ‘marathon wall’ for the first time, the 12 remaining kilometers were the hardest experience of my life. Harder than every single of my previous boxe or MMA fights. It was a real face to face with my physical limits. Fortunately my mental hardened by years of training won and I finished the 42.195 Kms in 3h16.

My 10 weeks plan

First of all I want to make it clear that 10 weeks are far from enought to prepare a marathon, It’s a matter of 1 year of regular training, but I think you can prepare specifically for the 42 Kms in 10 weeks, here is my training plan.

Weeks 1 to 7

Alimentation: Nothing specific

  • Monday: 3 x 5 Km at VMA ~90% with 2 Km heating

  • Wednesday or Thursday: 3 x 5 Km at VMA ~90% with 2 Km heating

  • Saturday: 10 Km at VMA ~90% with 2 Km heating

  • Sunday: Every two weeks: 20-30 Km footing at VMA ~85%

Week 8

Alimentation: Nothing specific

  • Monday: 3 x 5 Km at VMA ~90% with 2 Km heating

  • Wednesday: 10 Km at VMA ~90% with 2 Km heating

  • Friday: 3 x 5 Km at VMA ~90% with 2 Km heating

  • Sunday: 30 Km footing at VMA ~85%

Week 9

Alimentation: essentially rice, starch and pasta with white meat, and sometime cooked vegetables. Some beers if there is a great party

  • Monday: 3 x 5 Km at VMA ~90% with 2 Km heating

  • Wednesday: 10 Km at VMA ~90% with 2 Km heating

  • Friday: 3 x 5 Km at VMA ~90% with 2 Km heating

Week 10

Alimentation: essentially rice, starch and pasta with white meat, and sometime cooked vegetables. No alcohol

  • Monday: 7 Km footing at VMA ~75%

  • Wednesday: 5 Km footing at VMA ~60%

  • Sunday: Marathon

Hydratation

One of most thing we rarely see in trining plans but is essential for the preparation of a marathin is a good hydratation. Especially the week before the run.

I don’t have scientific measures about how much you should drink water the week before the marathon but for me it’s at least 2 liters / day.

 
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