TRAINING PLANS FOR ALL
Whether you are a beginner or a more experienced runner, the training plans to help prepare for the Paris 2024 Marathon for All 10-km race or the marathon are intended for you. Two programmes are available: the finisher plan, with two to three sessions per day to reach your goal and cross the finishing line on this marathon which is unique in several respects; and the stopwatch plan, with four to five training sessions per week to achieve a given finishing time. The plans are spread out over two months for the 10-km race and three months for the marathon.
“The watchword of our plans is progressiveness,” explain both Olivier Gaillard and Suzanne Cariant, FFA running coaches and designers of the programmes. “The idea is to gradually increase the duration and intensity of your effort, to be able to line up at the start without injury and in the best form possible”.
LANDMARKS AND INNOVATION
Experienced runners will not feel out of place, with plans based on the training sessions that traditionally punctuate all preparation: jogging, basic endurance, split sessions, muscle strengthening, etc. This is a vocabulary that the more novice users will gradually learn to master, in particular thanks to the special tutorials and glossary devised for them. For marathon runners, the traditional long run, which allows you to develop your endurance for more than two hours, so that you can go the distance while developing your physical and mental qualities, will naturally also be on the programme.
However, the plans drawn up by Olivier Gaillard and Suzanne Cariant will also include more specific content, so that runners are ready to tackle the specifics of the Paris 2024 Marathon for All in the best possible conditions. In particular, for runners who will be covering 26 miles and 385 yards (42.195 km), there will be 400 metres of uphill running between 15 km and 35 km. “Ideally, you should be able to run long distances over hilly terrain,” explains Olivier Gaillard. “We have also incorporated split hill work into the plans, so that you can assimilate the gradient while strengthening your muscles in a natural way”.
GIVING YOURSELF THE BEST CHANCE ON THE BIG DAY
How fast should you set off on race day? This is the big question on the minds of many of you who will be competing in a 10-km race or marathon for the first time. By way of an answer, Suzanne Cariant believes that: “the ideal way is to take part in a race over an intermediate distance, for example a 5-km race for runners preparing for a 10-km race and a half-marathon for runners expecting to start the marathon. It allows you to assess your progress, plan ahead for longer distances and build up your self-confidence, so that you are more relaxed on the day of the Paris 2024 Marathon for All races”.
While the runners following the finisher training plan will not necessarily be aiming for a specific time, they can also use this dress rehearsal to fine-tune all the extras: testing equipment, eating and drinking before, during and after the effort, or taking the weather into consideration. This last factor is essential at the height of summer, even if holding the races in the evening should limit the risk of very hot temperatures.
CONSULT OUR TRAINING PLAN ADAPTED TO YOUR TARGET TIME:
The training plans dedicated to the 10 km format is coming soon. It will be available on this same page the first week of June.
