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Marathon 3H15 training plan proposed by Yohan Durand (2022)

Posted by Jean Baptiste on

Marathon 3H15 training plan proposed by Yohan Durand (2022)

By Yohan Durand, French Olympic athlete specializing in long-distance and middle-distance running and member of #TEAMSTIMIUM

Here we go!! 3 weeks of development:

Week 1

Fundamental Endurance

Easy 1 hour jogging

VMA

Jogging 25' + 2 series of 5 x 400 m at 95% VMA with recovery 1' between the 400 m and 3' between the 2 series

Fundamental Endurance

45 minute jogging at 70-75% FCM

Threshold

Jogging 25' + threshold 5X5' pace 10km Recovery: 2'

PPG - rating

30 minutes jogging + 15' of PPG - technical work on hills + 12X100m on hills . Recovery: walking

Long Outing

Long outing of 1h20 at 75%FCM

The products we recommend to improve your performance during each outing:

Before each session, take Stimium® PreWorkOut Max (2 spoons diluted in a shaker or a large glass of water). It will help you improve your muscle work and resistance to exercise capabilities. (You should see the effects in week3)

During the long outing, take 1 Stimium® Pro-Nrj gum every 5 km, it will give you energy and resistance against mental fatigue. (This allows you to test them before the race)

Immediately after each session, take Stimium® Iso Hwy ( 1 measuring spoon to be diluted in a large glass of water or milk), it will allow you to rebuild or consolidate your muscle mass. In the evening of the split, PPG and long outing, take 1 dose of Stimium® Iso Hwy again . In 1 hour 30 minutes, which follows the split session, PPG and the long outing, also take Stimium® Rgn3 Clean-Up (1 measuring spoon in a large glass of water) , it will allow you to replenish your glycogen and vitamin reserves. and minerals.

If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

Week 2

Fundamental Endurance

55 minute jogging at 70-75% FCM

VMA

25' jogging + 2 series of 10 x 200m at 100-105% VMA Recovery: 40 seconds between 300m and 2'30 minutes between each series.

Fundamental Endurance

Easy 1 hour jogging

PPG - Rating

30 minute jogging + 15' of PPG - technical work running on the flat + 10X150m uphill . Recovery: walking

Long Outing

Long outing of 1h30 including 2 x 12 minutes. Pace: semi. Recovery: 3 minutes

To support you, the products we recommend to consolidate your performance around each outing:

Before each session, take Stimium® PreWorkOut Max (2 spoons diluted in a shaker or a large glass of water),

During the long outing, take 1 Stimium® Pro-Nrj rubber every 5 km,

Immediately after each session, take Stimium® Iso Hwy ( 1 measuring spoon diluted in a large glass of water or milk). In the evening of the split, PPG and long outing, take 1 dose of Stimium® Iso Hwy again . In 1 hour 30 minutes, following the split session, PPG and the long outing, also take Stimium® Rgn3 Clean-Up (1 measuring spoon in a large glass of water) ,

If you have some cramps, take 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

Week 3

Fundamental Endurance

50 minute jogging at 70-75% FCM

VMA

25' jogging + 2 series of 6 times 500 m at 95% VMA Recovery: 1'15 and 3' between each series.

Fundamental Endurance

Easy 1 hour jogging

Threshold

Jogging of 25' + threshold 3 X 7' pace: 10km with Recovery: 2'30

Long Outing

Long outing of 1h30 with 3 x 15' marathon pace Recovery: 5 minutes

To help you during your training around each outing:

Before each session, take Stimium® PreWorkOut Max

During the long outing, take Stimium® Pro-Nrj .

Immediately after each session, take Stimium® Iso Hwy . In the evening of the split, PPG and long outing, take 1 dose of Stimium® Iso Hwy again . In 1 hour 30 minutes, which follows the split session, PPG and the long outing, also take Stimium® Rgn3 Clean-Up

If you have some cramps and muscle pain, take Stimium® Mc3 afterwards .

Then, 1 week of recovery:

Week 4

Fundamental Endurance

Easy 45 minute jogging

VMA

25' jogging + 2 series of 10 times 30"-30" at 100-105% VMA Recovery: 3' between each series.

PPG - Rating

30 minutes jogging + 20' of PPG - technical work running on the flat + 12X100m uphill . Recovery: walking

Long Outing

Long outing of 1h20 at 75%FCM

To support the effort around each outing:

Before each session, take Stimium® PreWorkOut Max

During the long outing, take Stimium® Pro-Nrj .

Immediately after each session, take Stimium® Iso Hwy . In the evening of the split, PPG and long outing, take 1 dose of Stimium® Iso Hwy again . In 1 hour 30 minutes, which follows the split session, PPG and the long outing, also take Stimium® Rgn3 Clean-Up

If you have some cramps and muscle pain, take Stimium® Mc3 afterwards .

Well done, let's continue!! 3 weeks Marathon pace work:

Week 5

Fundamental Endurance

Easy 1h15 jogging

VMA

25' jogging + 2 sets of 4 x 1000m at 90% VMA Recovery: 2 minutes and 3 minutes between sets.

Fundamental Endurance

50 minute jogging at 70-75% FCM

PPG - Rating

30 minute jogging + 20' of PPG - technical running work + 8x (50m-100m-150m) uphill Recovery: Half walk – half trot

Long Outing

2 hour long outing with 10km + 5km marathon pace

And to continue building around each release:

Before each session, take Stimium® PreWorkOut Max

During the long outing, Stimium® Boost (it is indeed time to test your 2nd gum ) It will provide you with energy, B group vitamins and minerals, for optimal metabolism .

Immediately after each session, take Stimium® Iso Hwy . In the evening of the split, PPG and long outing, take 1 dose of Stimium® Iso Hwy again . In 1 hour 30 minutes, which follows the split session, PPG and the long outing, also take Stimium® Rgn3 Clean-Up

If you have some cramps and muscle pain, take Stimium® Mc3 afterwards .

Week 6

Fundamental Endurance

Easy 45 minute jogging

VMA

Jogging of 25' + 8 X (300-400m) at 95% VMA Recovery: 50'' after 300m and 1' after 400m

Fundamental Endurance

1 hour jogging at 70-75% FCM

PPG - Rating

30 minute jogging + 20' of PPG - technical running work + 8x 200m uphill Recovery: Half walk – half trot

Threshold

Jogging of 25' + threshold 5 X 5' pace: 10km with Recovery: 2'30

Long Outing

Long outing of 1h30 with 4 x 10' marathon pace Recovery: 3 minutes

To help you during your training around each outing:

Before each session, take Stimium® PreWorkOut Max

During the long outing, take Stimium® Pro-Nrj .

Immediately after each session, take Stimium® Iso Hwy . In the evening of the split, PPG and long outing, take 1 dose of Stimium® Iso Hwy again . In 1 hour 30 minutes, which follows the split session, PPG and the long outing, also take Stimium® Rgn3 Clean-Up

If you have some cramps and muscle pain, take Stimium® Mc3 afterwards .

Week 7

Fundamental Endurance

Easy 45 minute jogging

Threshold

Jogging of 25' + threshold 5 X 6' pace: 10km with Recovery: 2'30

Fundamental Endurance

Jogging of 1h10 at 70-75%FCM

VMA

25' jogging + 2 sets of 10 x (30"-30") at 100-105% VMA Recovery: 2'30 between each set.

Long Outing

2 hour long outing with 10km + 10km marathon pace. Recovery: 5'.

Or half marathon competition at half pace.

And to complete your training, the products that we recommend for your outings:

Before each session, Stimium® PreWorkOut Max , except for the long outing, is in fact the opportunity to test Stimium® Pro-Nrj Caps before the marathon (4 capsules 30 min before the outing). The product will give you a huge boost of gouache.

During the long outing, Stimium ® Focus Max (it is indeed time to test your 3rd rubber) It will bring you energy and concentration.

Immediately after core endurance, interval and threshold sessions, Stimium® Iso Hwy . In 1 hour 30 minutes, which follows the interval session, also take Stimium® Rgn3 Clean-Up . In the evening of the split resume Stimium® Iso Hwy .

After the long outing, take Stimium® Iso Carb (3 to 5 tablespoons or 1 to 2 measuring spoons). Product specially designed for muscle recovery and reconstruction and the replenishment of glycogen reserves. In case of cramps or muscle pain Stimium® Mc3 after 3 days .

We consolidate, 1 week of recovery:

Week 8

Fundamental Endurance

Easy 50 minute jog

VMA

25' jogging + 2 sets of 10 X 40"-40" at 100-105% VMA Recovery: 3' between each set.

PPG - Rating

30 minute jogging + 20' of PPG - technical running work + 5x (100-200m) uphill Recovery: Half walk – half trot

Fundamental Endurance

Jogging 1 hour at 70-75% FCM

Long outing

2 hour long outing with 15km marathon pace

And to consolidate your work, the products we recommend for your outings:

Before each session, Stimium® PreWorkOut Max . Except for the long ride, take Stimium® Pro-Nrj Caps .

During the long outing, Stimium® Boost .

Immediately after core endurance, PPG and interval sessions, Stimium® Iso Hwy . In 1 hour 30 minutes, which follows the split and PPG session, also take Stimium® Rgn3 Clean-Up . The evening of the split and PPG resume Stimium® Iso Hwy .

After the long outing, Stimium® Iso Carb and cases of cramps or muscle pain Stimium® Mc3 after 3 days .

Well done!! we are building!! 3 weeks Specific marathon pace work:

Week 9

Fundamental Endurance

Easy 1h15 jogging

VMA

25' jogging + 2 series of 10 x 300m at 100% VMA Recovery: 50'' between 300m and 3 minutes between each series.

Fundamental Endurance

Jogging 1 hour at 70-75% FCM

PPG

30 minute jogging + 20' of PPG - technical running work + 10x 150m uphill Recovery: Half walk – half trot

Threshold

Jogging of 25' + threshold 4 X 7' pace: 10km with Recovery: 3'

Long Outing

40 minute jogging at 70-75% FCM in pre-fatigue + 3x6km marathon pace Recovery: 4'

Or Half marathon competition marathon pace

And to support your efforts around your outings:

Before each session, Stimium® PreWorkOut Max . Except for the long ride, take Stimium® Pro-Nrj Caps .

During the long outing, Stimium® Boost .

Immediately after core endurance, PPG and interval sessions, Stimium® Iso Hwy . In 1 hour 30 minutes, which follows the split and PPG session, also take Stimium® Rgn3 Clean-Up . The evening of the split and PPG resume Stimium® Iso Hwy .

After the long outing, Stimium® Iso Carb and cases of cramps or muscle pain Stimium® Mc3 after 3 days .

Week 10

Fundamental Endurance

Easy 45 minute jogging

Threshold

Jogging 25' + threshold : 12' – 10' – 8' semi pace

Recovery: 3'

Fundamental Endurance

1 hour jogging

VMA

Jogging 25' + 8 x 800m recovery: 1'30

Long Outing

Long outing of 1h30 with 4 x 10' marathon pace Recovery: 3 minutes

And our products around each outing:

Before each session, take Stimium® PreWorkOut Max

During the long ride, take Stimium® Boost .

Immediately after each session, take Stimium® Iso Hwy . On the evening of the split and long outing, take 1 dose of Stimium® Iso Hwy again . In 1 hour 30 minutes, which follows the split session and the long outing, also take Stimium® Rgn3 Clean-Up

If you have some cramps and muscle pain, take Stimium® Mc3 afterwards .

Week 11

Fundamental Endurance

Easy 45 minute jogging

VMA

25' jogging + 2 sets of 10 x (30"-30") at 100-105% VMA Recovery: 3' between each set.

Threshold

25' jogging + 2 x 15 minutes. Semi pace Recovery: 3 minutes

Long Outing

Long outing of 1h30 including 20 minutes Marathon Pace Recovery: 3 minutes

And our products around each outing:

Before each session, take Stimium® PreWorkOut Max

During the long ride, take Stimium® Boost .

Immediately after each session, take Stimium® Iso Hwy . On the evening of the split and long outing, take 1 dose of Stimium® Iso Hwy again . In 1 hour 30 minutes, which follows the split session and the long outing, also take Stimium® Rgn3 Clean-Up

If you have some cramps and muscle pain, take Stimium® Mc3 afterwards .

And finally!! Competition week:

Week 12

VMA

Split in kind with 12 x 1' Look: easy. Recovery: 1'

Fundamental Endurance

Easy 40 minute jog

Competition

Marathon

And our product advice:

Before each session, Stimium® PreWorkOut Max , except on the day of the marathon, 30 min before departure, 4 capsules of Stimium® Pro-Nrj Caps and 1 stick of Stimium® Mc3 .

During the marathon, Stimium® Pro-Nrj , Stimium® Boost and Stimium® Mc3 .

Immediately after , Stimium® Iso Carb and Stimium® Mc3 . In 1 hour 30 minutes, which follows the marathon, Stimium® Rgn3 Clean-Up .

In case of cramps or muscle pain Stimium® Mc3 after and as a treatment for 7 days.

Advice on the plan

It is important to know your running pace (10km, half and marathon) in order to work on the right tempos during the sessions. For a goal of 3h15, your VMA should be around 18 km/h, pace of 4'37/km, speed of 12.95 km/h . It is important to take a test to determine your exact VMA.

Having a few half marathons under your belt is important.

I propose 2 half-marathons during preparation over 12 weeks. The first ran quickly 5 weeks from the goal. The second at 3 weeks of the marathon. The latter being run at marathon pace. The experience acquired during these half-marathons will be very useful in managing long-term efforts and in particular working on water or carbohydrate supplies during the race. Why not take the opportunity to test your gels and energy drinks.

In addition, it is important to get used to long outings of 1h30 .

Outfit tips

On the big day, you must be well equipped, that is to say, have clothing adapted to the effort of the marathon and the weather conditions.

I advise :

- A breathable tank top or short-sleeved or sleeveless t-shirt

- Shorts or bib shorts

- Socks adapted to the effort

- In case of heat: Cap and glasses

- In cold weather: a hat, gloves, a scarf or neck warmer, a breathable or even thermal long-sleeved t-shirt. Arm warmers can also be useful if the weather is changeable.

Your clothing should promote ventilation and breathability. Test all your clothing and accessories before the race, to track down the smallest element such as sewing, closure, size, friction, etc.

Tips on D-Day

On the day of the marathon, do not go faster than your goal. And this even if the sensations are good. Your only goal is to try to save yourself as much as possible until you approach the last 10 kilometers. The marathon really only starts after the 30th kilometer!!!

Nutrition Strategy:

3 fundamentals during preparation:

- Anticipate: Strengthen your healthy lifestyle . This requires quality nutrition and a good night's sleep , especially during the last days before the marathon to “recharge the batteries”. In particular, to manage stress and sleep, you can try Stimium® Ashwagandha , which is the most powerful natural stress reliever.

Increase glycogen stores before the event.

- Restore : Drink regularly throughout the day to eliminate waste produced by the body. Several days of rest are necessary (3 to 4 weeks). Do alternative activities such as cycling or swimming . You will be able to relax without completely neglecting your aching lower limbs.

- Leave: Balanced meals : whole grain products, pulses, starchy vegetables, fruits and vegetables, and good quality proteins (white meats, fish, eggs, etc.).

And of course Stimium products throughout the preparation, during the race and during recovery.

In preparation, before each outing, Stimium® PreWorkOut Max to improve resistance to exercise. To train your mind, push your limits, and have psychological preparation that matches your physical preparation, it is strongly recommended to take Stimium® Bacopa 15 days before, at the rate of one capsule per day. Our Bacopa will help you improve your concentration, your motivation allowing you to intensify your efforts and will act on your ability to process information.

Stimium® Pro-Nrj Caps , 30 min before the start for a big boost throughout the race.

The erasers Stimium® Boost , Stimium® Pro-Nrj and Stimium ® Focus Max for immediate energy and concentration while running.

Whey Stimium® [C] Whey , Stimium® Iso Hwy or Stimium® VegPro to maintain a good protein intake sustainably during the training phase.

Stimium® Mc3 Or Stimium® Mc3 powder to reduce the risk of cramps, and as a treatment after the marathon.

Stimium® Rgn3 Reload Or Stimium® Rgn3 Clean-Up to stock up on vitamins and minerals after exercise.

Stimium® Iso Carb , after the marathon to replenish these glycogen and protein sources.

And finally, Stimium® Joint Flex as a treatment to avoid joint problems, during your biggest training sessions, to prevent any joint or cartilage problems.

If you have reached the end of this article, you are probably saying to yourself… that it is not that simple to properly prepare for a marathon to arrive in 3h15. We know something about this at Stimium, we remain among the whole team, stuck at 4:02 on average! But we assure you that the adrenaline in the starting airlock, the atmosphere during the race, and the satisfaction of finishing a marathon in 3h15 or less, it's really just the best! It's up to you to play (and run)! Be careful...significant risk...aim for 3 hours if you have successfully completed this challenge!

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