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Marathon runner training plan in less than 4 hours 15 minutes proposed by Yohan Durand (2022)

Posted by Jean Baptiste on

Marathon runner training plan in less than 4 hours 15 minutes proposed by Yohan Durand (2022)

Plan proposed by Yohan Durand, international long-distance and middle-distance runner and member of #TEAMSTIMIUM

First, 3 weeks of development:

Week 1

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.

Fundamental Endurance

45 minute jogging

Long Outing

Long outing of 1h20 at 70-75%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. 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 (1 measuring spoon in a large glass of water) , it will allow you to replenish your glycogen, vitamin and mineral reserves.

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

45-minute easy running jog

VMA

25' jogging + 2 series of 8 times 300m at 100-105%VMA Recovery: 50-55 sec between 300m and 3 minutes between each series.

PPG

30 minute jogging + 15' of PPG - technical running work

Long Outing

Long outing of 1h30 including twice 10 minutes at 85% FCM Recovery: 4 minutes

And don't forget the products we recommend for your outings:

Before each session, Stimium® PreWorkOut Max (2 spoons diluted in a shaker or a large glass of water) to improve your muscle work and resistance to exercise capabilities.

During the long outing, take 1 Stimium® Pro-Nrj gum every 5 km, for energy and against fatigue.

Immediately after each session, take Stimium® Iso Hwy ( 1 measuring spoon diluted in a large glass of water or milk), to rebuild your muscle mass. On the evening of the split, the PPG session and the 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) , to replenish your glycogen, vitamin and mineral reserves.

In case of cramps or muscle pain, 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

Week 3

Fundamental Endurance

Easy 45 minute jogging

VMA

25' jogging + 2 series of 6 times 400m at 95% VMA Recovery: 1' and 3' between each series.

Fundamental Endurance

1 hour jogging

Long Outing

Long outing of 1h30 with 2x15' marathon pace Recovery: 5 minutes

 

And don't forget the products we recommend for your outings:

Before each session, Stimium® PreWorkOut Max (2 spoons diluted in a shaker or a large glass of water). You should start to feel the first effects.

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

Immediately after each session, Stimium® Iso Hwy ( 1 measuring spoon to be diluted in a large glass of water or milk), and an additional dose, in the evening of interval sessions and long outings . And don't forget, in 1 hour 30 minutes following the split session and long outing, also take Stimium® Rgn3 Clean-Up (1 measuring spoon in a large glass of water) ,

In case of cramps or muscle pain, 2 sticks of Stimium® Mc3 after your outings and 2 in the evening. Continue for 2, 3 days.

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.

Fundamental Endurance

55 minute jogging at 70-75% FCM

It is important during the recovery weeks to listen to your body, particularly to avoid the risk of injury. Recovering well means eating well, in a balanced way and resting well. Don't hesitate to do a few stretches without straining, after a short run, without straining your heart rate, ideally on flat ground, on short outings.

And don't forget the products we recommend for your outings:

Before each session, Stimium® PreWorkOut Max

During the long outing, Stimium® Pro-Nrj .

Immediately after each session, Stimium® Iso Hwy and an additional dose, in the evening of the split sessions . In 1 hour 30 minutes, following the Stimium® Rgn3 Clean-Up split session

In case of cramps or muscle pain Stimium® Mc3 after .

We don't give up, we continue!!, 3 weeks Marathon pace work:

Week 5

Fundamental Endurance

Easy 1h15 jogging

VMA

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

PPG

30 minute jogging + 15' of PPG - technical running work

Long Outing

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

And don't forget the products we recommend for your outings:

Before each session, 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, Stimium® Iso Hwy . The evening of the split, the PPG and the long outing, Stimium® Iso Hwy . In the 1.5 hours following the split session, PPG and the long outing, also take Stimium® Rgn3 Clean-Up

In case of cramps or muscle pain Stimium® Mc3 after .

Week 6

Fundamental Endurance

Easy 45 minute jogging

VMA

25' jogging + 2 series of 8 times 400m at 95% VMA Recovery: 1' and 3' between each series.

Fundamental Endurance

1 hour jogging

Long Outing

Long outing of 1h30 with 4X10' marathon pace Recovery: 3 minutes

And for a more effective workout, the products we recommend for your outings:

Before each session, Stimium® PreWorkOut Max

During the long outing, Stimium® Pro-Nrj .

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

In case of cramps or muscle pain Stimium® Mc3 after .

Week 7

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.

Long Outing

Long 2-hour outing with 10km + 10km marathon pace 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 basic endurance and interval sessions, Stimium® Iso Hwy. In the 1.5 hours following the split 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 release the pressure a little, 1 week of recovery:

Week 8

Fundamental Endurance

Easy 50 minute jog

VMA

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

Fundamental Endurance

Long 2-hour outing with 15km + 5km marathon pace or half-marathon competition at specific 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 basic endurance and interval 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, Stimium® Iso Carb and cases of cramps or muscle pain Stimium® Mc3 after 3 days .

We are building!! 3 weeks Specific marathon pace work:

Week 9

Fundamental Endurance

Easy 1h15 jogging

VMA

25' jogging + 2 series of 10 times 300m at 100% VMA Recovery: 1' between 300m and 3 minutes between each series.

PPG

30 minute jogging + 15' of PPG - technical running work

Long Outing

60 minute jogging at 70-75% FCM in pre-fatigue + 3X 5Km marathon pace

And our product advice:

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

During the long outing, Stimium® Pro-Nrj and Stimium® Boost

Immediately after basic endurance, interval and PPG sessions, Stimium® Iso Hwy . In 1 hour 30 minutes following the split and PPG session, also take Stimium® Rgn3 Clean-Up . In the evening of the split and PPG, take Stimium® Iso Hwy again .

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

VMA

Jogging 25' + threshold : 12' – 10' – 8' at 85-90% FCM

Recovery: 3'

Fundamental Endurance

1 hour jogging

Long Outing

Long outing of 1h30 with 4X10' marathon pace Recovery: 3 minutes

And our product advice:

Before each session, Stimium® PreWorkOut Max

During the long outing, Stimium® Pro-Nrj and Stimium® Boost .

Immediately after the fundamental endurance sessions, intervals and the long outing, Stimium® Iso Hwy . In 1 hour 30 minutes, following the split session and the long outing, also take Stimium® Rgn3 Clean-Up . On the evening of the split and the long outing, take Stimium® Iso Hwy again .

In case of cramps or muscle pain Stimium® Mc3 after .

Week 11

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.

Long Outing

Long outing of 1h30 including 20 minutes Marathon Pace Recovery: 2 minutes

And our product advice:

Before each session, Stimium® PreWorkOut Max

During the long outing, Stimium® Pro-Nrj and Stimium® Boost .

Immediately after each session, Stimium® Iso Hwy . In 1 hour 30 minutes, following the split session and the long outing, also take Stimium® Rgn3 Clean-Up . The evening of the split and the long outing, resume Stimium® Iso Hwy .

In case of cramps or muscle pain Stimium® Mc3 afterwards.

Finally, Competition Week:

Week 12

Fundamental Endurance

1 hour jogging

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 the start, 4 Stimium® capsules  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 3h45, your VMA should be around 16 km/h, pace of 5'19/km, speed of 11.25 km/h . It is important to take a test to determine your exact VMA.

Having a few half marathons under your belt is important.

We offer you 2 half-marathons during preparation over 12 weeks or possibly a 30km trail for example. 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 happens through a quality food And good nights 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.

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

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

And of course the Stimium products throughout 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 15 days before Stimium® Bacopa , 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 4h15. We know something about this at Stimium, we remain among the whole team, stuck at 3:22 on average! You can use several available training plans and create your own program. But we assure you that the adrenaline in the starting airlock, the atmosphere during the race, and the satisfaction of finishing a marathon in 4h15 or less, it's really just the best! It's up to you to play (and run)! Be careful...significant risk...aim for less than 4 hours if you have successfully completed this challenge!

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Plan proposed by Yohan Durand, international long-distance and middle-distance runner and member of #TEAMSTIMIUM First, 3 weeks of development: Week 1 Fundamental Endurance Easy 45 minute jogging VMA 25' jogging + 2 series of 10...

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