My marathon training plan

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

  1. Introduction
  2. My 10 weeks plan

Introduction

Since I’m 15 I always did 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.

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

It was my first steps in long distance running.

Since, I did two marathons.

I finished in 3h16 the last one (Marathon of Paris, on April 09, 2017), but at the 30th Km I hit the ‘marathon wall’ for the first time, the 12 remaining kilometers were maybe one of the hardest experience of my life. Harder than every single of my previous boxe or MMA fights.

My 10 weeks 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

 
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