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12
weeks
5.1
hours per week
🏃️
4 workouts per week
MW12-S1-EF+R
01h05
MW12-S2-VMA
58min
MW12-S3-EF
50min
MW12-S4-Seuil
01h13
Franchissez la ligne des 42,195 km en 4h00-4h15 avec ce programme complet sur 12 semaines ! Destiné aux coureurs motivés (VMA 12-13 km/h, première expérience marathon ou amélioration), ce plan monte progressivement jusqu'à 68 km/semaine avec des sorties longues de 2h15. Structure en 4 phases avec 2 semaines de récupération pour une adaptation optimale. 4 séances hebdomadaires compatibles avec votre emploi du temps chargé. Préparation physique, mentale, stratégie nutritionnelle complète et gestion de course détaillée pour aborder sereinement votre marathon. 12 semaines pour réaliser votre rêve !
Lydie Delbarba
Coach Sportive & Spécialiste Running
Structured workouts
Structured workouts are sent to your sport watch, sensor or can be exported for Zwift
Coach monitoring included
You will join the coach's Nolio team, you will be able to ask him questions and he will follow your progress
Sync your favorite devices
And more !
I buy this plan 🚀
Simple and safe payment.
The training plan appears in my Nolio calendar 📅
Choose the start date at purchase, and modify it later if necessary.
Train well ! 💪
Everything is ready, it's up to you!
140 €
for the complete plan
Free trial
First week offered by the coach
This plan includes
12 training weeks
Discussions with the coach
A Nolio athlete account: workout analysis, progress monitoring, mobile app and more
️️Nolio - Premium athlete ⭐
You have a question ? Contact the coach
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