This training program will enable you to run a marathon within 3 hours and 15 minutes.
Even if you have experience of marathon or long distance running, now it's time to honestly judge your skills and running ability to meet the challenge of finishing just over 42 km (26 miles) in 3 hours. This Jiwok program organised around 5 sessions per week for 10 weeks will prepare your body to endure the strain of many miles and cope with the large amount of physical, mental, and emotional energy required. The variety of workouts offer you the opportunity to develop these different physiological parameters necessary for peak performance. Combined with music, these sessions will enable you to run 13 km/hr or 4 min 37 seconds/km during your marathon.
If you commit to this type of challenge at this speed, you are an experienced runner. To run 14km/h in this type of race means that you have already participated in other distance competitions or have experience running long distances In any case, it is always important to check your equipment; good footwear, appropriate clothing, and specialised running water bottle. Look after your body, (especially feet, tendons, muscles, and back) by stretching well after each workout. Try to see a physiotherapist after the race to help muscle recovery. Be sure to follow the coach's advice given at workouts. Ideally, place your sessions Monday, Wednesday, thursday, and Saturday, Sunday. You must prepare yourself mentally for this challenge. Even during the toughest workouts, do not be discouraged - think positively and keep focused on your race date. Listen to your body when it needs to recover; learn your bodies signals and adapt your workout if necessary. Good preparation and good luck.
