SCHNEIDER ELECTRIC MARATHON DE PARIS FIRST MARATHON TRAINING PLAN WEEK 2 SESSION 1 JOGGING SESSION 2

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1 WEEK 1 WEEK 2 WEEK 3 6 à 8 x 20 secs quickly on hill Recover while going back down to the starting point / Back to normal 15 mins 10 x 20 secs quickly on hill Recover while going back down to the starting point / Back to normal 15 mins 1h10 breathing easily 8 x 30 secs quickly on hill Recover while going back down to the starting point Back to normal 15 mins 1h20 breathing easily For the hill session, warm-up carefully then find a hill with a 6-8 % gradient and climb it quickly but not flat out. The distance covered throughout during the exercise session must be regular. So you need to manage this! Jogging sessions and long outings must be of low intensity, the runner must be able to breathe easily and be capable of talking normally while running! The length of this long outing increases progressively week on week in order to build the necessary endurance. Don t hesitate to alternate walking/running during the first sessions if you need to.

2 WEEK 4 WEEK 5 WEEK 6 50 mins breathing easily 55 min breathing easily 10 x 15 secs quickly on hill Recover while going back down to the starting point Back to normal 15 mins 6 x 2 mins at average intensity 1h30 breathing easily 5 x 3 mins at average intensity 1h40 breathing easily The training takes place in 4-week cycles with 3 weeks of training and a slightly easier 4th week. You need to follow the training sessions throughout the plan. Interval training takes places at a more intense pace than jogging and long outings, but the pace must be controlled and even. At the end of the session you should feel slightly out of breath and tired but not unbearably so... In order to get the body used to functioning with low energy reserves, you can fast before you run. Nevertheless, remember to take something to eat with you in case you suffer from hypoglycaemia while training.

3 WEEK 7 WEEK 8 WEEK 9 4 x 5 mins at average intensity 2 mins 30 recovery at a slow trot 1h50 breathing easily 8 x 1 mins vite 1h20 breathing easily 6mins/5mins/4mins/3mins/2mins at average intensity / Recovery = half the time spent exercising at a slow trot / 2h00 breathing easily Take advantage of long outings to test the equipment you want to use during the race (particularly shoes). Try out your feeding rations (e.g. energy gels, if you want to eat some during the race.) With interval training, breathing is important. This is high-intensity exercise and your breathing needs to be controlled! As usual, the distance covered throughout the exercise session made must be regular. You are starting the most intense weeks of the training plan so hang in there! Remember to eat and drink well to help you recovery between the sessions. The amount of sleep is also important with at least 8 hours each night!

4 SCHNEIDER ELECTRIC MARATHON DE PARIS WEEK 10 WEEK 11 WEEK 12 4 x 6 mins at average intensity 3 mins recovery at a slow trot 2h10 breathing easily 2mins/4mins/6mins/4mins/2mins at average intensity / Recovery = half the time spent exercising at a slow trot / 2h20 breathing easily 10 x 1 min at average intensity 1h30 breathing easily Make sure that you take drinks with you during your long outings, so that you get used to drinking while exercising and thus avoid cramps. Drink small quantities of fluids regularly, rather than big quantities occasionally. Advice from the coach: It s normal for your legs to feel heavy at the end of a long outing. Its aim is to build up your endurance and making your body more resistant when exercising. Never try to run the race distance when training. You ll find it very hard to recover and you risk injury in subsequent sessions. During interval training, stay relaxed and focus on adopting a fluid, efficient running style. You shouldn t finish tense and exhausted.

5 WEEK 13 WEEK 14 WEEK 15 3 x 8 mins at average intensity 3 mins recovery at a slow trot 2h30 breathing easily 3 x 10 mins at average intensity 3 mins recovery at a slow trot 2h00 breathing easily 10 x 30 secs vite 1 min recovery at a slow trot 1h15 breathing easily You re on the home stretch, hang on in there! The long outing is the longest on your training schedule. 72 hours beforehand, stock up on carbohydrates by eating food rich in slow sugars (pasta, rice, quinoa, cereals, etc.) at every meal, but in normal quantities. In short, you will try out the diet that you ll also be choosing on the week before the big day! Last long outing, final chance to try out the shoes you ll be wearing on race day. You mustn t change them in the last two weeks to avoid any problems linked to wearing new shoes (injuries, blisters, etc.) You ve completed your training, now it s time to relax before the competition! This phase is really important. It allows you to take stock of the final training sessions and taper your body: you should keep training intensely while doing less sessions. Don t try and do any more or catch up any sessions that you didn t do. One session less is better than one session too many!

6 WEEK 16 AND HOME STRAIGHT 30 mins breathing easily 5 x 20 secs progressive acceleration (Controlled effort!) Recovery : walk back to start point DAY BEFORE THE RACE 20 mins breathing easily 3 x 20 secs progressive acceleration (Controlled effort!) Recovery : walk back to start point COMPETITION Schneider Electric Marathon de Paris Today s the day! After long weeks of training the big day is finally here. Make sure you sleep enough, be attentive to what you eat and your hydration. Plan all the logistics involved on race day beforehand (location of the left-luggage facilities, the time to enter your starting area, etc.) During the race, DON T START OFF TOO FAST as this could make the finish of the race very difficult. Bear in mind that the marathon really starts from the 28th km. And make sure that you enjoy yourself! A first marathon is an adventure that you will always remember! You ll be a FINISHER! Training schedule designed for novice runners who are not used to interval training or who have limited technical notions of training for running (VO2max, heart rate, etc.), and who are running the marathon distance for the first time. First essential precaution to take before starting the training: make an appointment with a sports doctor to undergo an exercise test. The coach: Olivier Gaillard, French Athletics Federation Trainer, Urban Running Coach, 1 hr 9 mins halfmarathon time and 2 hrs 32 mins marathon time. For group training sessions supervised by coaches, you can find information at info@urban-running.fr