This training program prepares you to run a marathon in 3 hours 30 minutes.
You may already have experience of running a marathon or at least long distance running. Nevertheless, it's time to evaluate your skills and strengths to reach your goal of running a marathon in 3 hours 30 minutes.This Jiwok program organised around 5 sessions per week for 10 weeks offers a variety of workouts to develop different physiological parameters necessary for your performance.Combined with music, these sessions allow you to run 12km/h or 5 minutes/km during your marathon.
If you commit to this type of challenge at this speed, you are an experienced runner.To run 12km/h in this type of race means that you have already participated in other competitions or have experience of 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 your training days should be Tuesday, Wednesday, Thursday, Saturday and Sunday. Even through the toughest workouts, try not to be discouraged - think positively and keep focused on your race date. During your marathon and before, prepare yourself mentally - your mind is in charge of your body.Good preparation and good luck.
