OUR DIFFERENT PROGRAMS


BEGINNERS PROGRAM

1st week


1ST SESSION
10 minutes of progressively accelerated walking followed by 6 times 2 minutes of running interspersed with 1 minute of walking recovery

2ND SESSION
10 minutes of progressively accelerated walking followed by 5 times 3 minutes of running interspersed with 1 minute of walking recovery

2nd week


1ST SESSION
8 minutes of progressively accelerated walking followed by 4 times 4 minutes of running interspersed with 1 minute of walking recovery

2ND SESSION
8 minutes of progressively accelerated walking followed by 4 times 5 minutes of running interspersed with 1 minute of walking recovery

3rd week


1ST SESSION
10 minutes of accelerated walking gradually followed by 6 times 2 minutes running interspersed with 1 minute recovery walk

2ND SESSION
10 minutes of gradually accelerated walking followed by 5 times 3 minutes of running interspersed with 1 minute recovery walk

4th week


1ST SESSION
12 mins - 10 mins - 8 mins of running interspersed with 2 mins of walking

2ND SESSION
2 times 10 minutes interspersed with 2 minutes of walking recovery then 2 times 5 minutes with 1 minute recovery

5th week


1ST SESSION
15 minutes of running then 3 times 5 minutes, interspersed with 1 to 2 minutes of walking recovery

2ND SESSION
20 mins - 10 mins - 5 mins of running interspersed with 2 mins of walking

6th week


1ST SESSION
25 minutes of running then twice 5 minutes interspersed with 1 to 2 minutes of walking recovery

2ND SESSION
30 minutes of continuous running - well played, you're there!!!

SOURCE : https://www.conseils-courseapied.com/


INTERMEDIATE PROGRAM

1st week


1ST SESSION
1 hour endurance jogging fundamental (70-75%FCM)

2ND SESSION:
25 min fundamental endurance jogging followed by 2 sets of 12 times 30 seconds of effort at 100%VMA – 30 seconds of recovery at 50%VMA with 3 minutes of recovery between the 2 series. End the session with 10 minutes of slow jogging

3RD SESSION:
45 min to 1 hour jogging in fundamental endurance (70-75% FCM)

4TH SESSION:
30 minutes jogging in fundamental endurance followed by 4 times 1500m in 6mn00 with a recovery of 2 min 15 between each effort. End the session with 10 minutes of slow jogging

2nd week


1ST SESSION
1 hour endurance jogging fundamental (70-75%FCM)

2ND SESSION: jogging of 25 minutes in fundamental endurance followed by 2 series of 10 times 200m at 100% VMA with 40 seconds of recovery between efforts and 3 minutes between sets. Finish the session with 10 minutes of slow jogging

3RD SESSION: jogging of 45 minutes to 1 hour in fundamental endurance (70-75% FCM)

4TH SESSION: jogging of 30 minutes in fundamental endurance followed by 3 times 2000m in 8mn00 with a 2 minutes recovery between each effort. End the session with 10 minutes of slow jogging

3rd week


1ST SESSION
1 hour endurance jogging fundamental (70-75%FCM)

2ND SESSION: jogging of 25 minutes in fundamental endurance followed by 12 times 300m at 100% VMA with 1 min of recovery between efforts. End the session with 10 minutes of slow jogging

3RD SESSION: jogging of 45 minutes to 1 hour in fundamental endurance (70-75% FCM)

4TH SESSION: competition on a “preparatory” 5km or 30 min endurance jogging fundamental followed by 3,000 m (12 mins 00s) – 2,000 m (8 mins 00s) – 1000m (4 mins 00s) with a recovery of 2 minutes between each effort. End the session with 10 minutes of slow jogging

4th week


1ST SESSION
Jogging from 50 minutes to 1 hour fundamental endurance (70-75%FCM)

2ND SESSION: jogging of 25 minutes in fundamental endurance followed by 2 series of 8 times 30 seconds effort at 100%VMA – 30 seconds of recovery at 50%VMA with 3 minutes of recovery between the 2 series. End the session with 10 minutes of slow jogging. (Schedule this session on Wednesday at the latest)

3RD SESSION: 40 min jogging in basic endurance (70-75% FCM)

4TH SESSION: 10 km

*HRF: Maximum Heart Rate
*VMA: Maximum Aerobic Speed ​​(MAV) represents the running speed at which the human body consumes oxygen as much as possible.

SOURCE : https://www.lepape-info.com


EXPERIENCED PROGRAM IN 3H45

1st week


SESSION 1
45' jogging at 10.5 km/h, i.e. 5'43 per km

SESSION 2: 1h jogging at 10.5km/h or 5'43 per km

SESSION 3: 30' warm-up + 4 x 1000m in 4'08 (r=3' between sets) + 20' cool-down at cool-down at 10 km/h

2nd week


SESSION 1
1h15 jogging at 10.5 km/h or 5'43 per km

SESSION 2 : 20' warm-up + 4 x 2000m marathon pace (5'20 per km) with r=5' trotting trot + 20' cool-down at 10 km/h

SESSION 3 : 1h jogging at 10.5 km/h or 5'43 per km

3rd week


SESSION 1
1h15 jogging at 10.5 km/h or 5'43 per km

SESSION 2 : 30' warm-up + 6 x 1000m in 4'08 (r=3'30 between heats) + 20' cool-down cool-down at 10 km/h

SESSION 3 : 1h30 jogging at 10.5 km/h or 5'43 per km

4th week


SESSION 1
20' warm-up + 10 x 500m in 2'02 (r=1'45 between series) + 20' cool-down

SESSION 2 : 1h sustained jogging at 4'49 per km

SESSION 3 : 2h at a progressive pace (starting at around 10 km/h) to finish the last hour at marathon pace (11.25 km/h)

5th week


SESSION 1
20' warm-up + 15 x 300m in 1'09 (r=1' between sets) + 20' cool-down at 10 km/h

SESSION 2 : 1h30 jogging at 10.5 km/h or 5'43 per km

SESSION 3 : 30' warm-up + 3 x 2000m at 4'21 per km (r=5' between sets) + 20' cool-down at cool-down at 10 km/h

6th week


SESSION 1
20' warm-up + 2 sets of 8 x 200m in 45'' (r=1' between exercises and 3' between the 2 sets) + 20' cool-down at at 10 km/h

SESSION 2 : 1h40 of light jogging at 10.5 km/h or 5'43 per km

SESSION 3 : 30' warm-up + hill work (ideally 500m): 2 blocks of 8 x (150m fast uphill / 100m at 10 km/h downhill) r between 2 blocks = return to start + 10' cool-down

7th week


SESSION 1
1h30 jogging at 10.5 km/h or 5'43 per km

SESSION 2 : 1h50 of light jogging at 10 km/h.

SESSION 3 :1h10 jogging at 10.5 km/h, i.e. per km including 3 x 8' (at 4'49 per km) with recoveries at recoveries at 10 km/h (to be done in the middle of the session)

8th week


SESSION 1
20' warm-up + 12 x 400m in 1'36 (r=1'10 between exercises) + 20' cool-down at 10 km/h

SESSION 2 : 1h light jogging at 10 km/h.

SESSION 3 : Official (or unofficial) half-marathon in negative split, i.e. the 2nd half faster than the 1st.

9th week


SESSION 1
50' light jogging at 10 km/h.

SESSION 2 : 1h jogging at 10.5 km/h or 5'43 per km

SESSION 3 : 1h20 jogging at 10.5 km/h or 5'43 per km

10th week


SESSION 1
20' warm-up + 10 x 500m in 2'02 (r=1'30 between exercises) + 20' cool-down at 10 km/h

SESSION 2 : 30' warm-up + 20' at 5'43 per km + 1h marathon pace (5'20 per km) + 15' at pace (4'49 per km) + 20' cool-down at 10 km/h

SESSION 3 : 30' warm-up + 10 x 2' minimum 10km pace (4'42 per km) r=1' + 10' cool-down calm

11th week


SESSION 1
20' warm-up + 10 x 400m in 1'36 (r=1'30 between exercises) + 20' cool-down at 10 km/h

SESSION 2 : 30' warm-up + 2 x 4000m at marathon pace, i.e. 5'20 per km (r=5' between sets) series) + 20' cool-down at 10 km/h

SESSION 3 : 20' warm-up + 30' marathon pace (5'20 per km) + 5' to 5'43 per km + 10' half marathon pace pace (4'49 per km) + 10' cool-down at 10 km/h

12th week


SESSION 1
20' warm-up + 10' marathon pace (5'20 per km) + 10' cool-down

SESSION 2 : 30' cool jogging at 10 km/h

SESSION 3 : 20' cool + 2 to 3 straights (gradual but light acceleration)

MARATHON en 3h45 (5'20 au km)

footing light : Land the foot in the middle to distribute the weight evenly

SOURCE : https://endurance.prepa-physique.net/