Progression to marathon — from 5K to 42.2 km

The distance pyramid: 5K, 10K, half, marathon

In the world of running, every distance has its own charm and unique challenges. The 5K is often the first race experience for many people, an accessible distance that lets you get familiar with the atmosphere of organized races. With a little training, most people can complete a 5K in under 30 minutes.

The 10K is double the distance of the 5K, but it calls for a different approach. Here, endurance starts to play a bigger role. Runners need to find a balance between speed and endurance to hold a steady pace over a longer distance. It's often a pivotal step for those considering longer distances.

The half marathon, at 21.1 km, is a crucial step for those aiming for the marathon. It requires serious preparation and a commitment to training. Running a half marathon lets you test your ability to manage fatigue over a long period, while working on your pacing strategy and nutrition.

Finally, the marathon, at its official 42.195 km, is the top of the distance pyramid for many runners. It's an event that demands not only rigorous physical preparation but also considerable mental strength. Each level of the pyramid prepares you to take on the challenges of the marathon.

• The 5K is ideal for developing speed and base endurance.
• The 10K helps you work on endurance while holding a good pace.
• The half marathon is excellent preparation for the full marathon.
• The marathon requires a race strategy and solid mental preparation.

Typical weekly volume by level

Working toward a marathon involves gradually increasing your weekly training volume. For a beginner, a volume of 30 to 50 km per week is often enough to prepare for a marathon. This volume lets you build an endurance base without risking injuries from overload.

Intermediate runners, who already have a few races under their belt, can aim for a weekly volume of 50 to 70 km. At this stage, the goal is to consolidate endurance while adding speed and threshold sessions to improve running efficiency.

For advanced runners, weekly volume can exceed 70 km, with some going up to 100 km or more. These experienced runners can handle high volume thanks to gradual adaptation and proper recovery. This level of training lets you maximize your performance potential and aim for faster times.

In general, the key is to increase volume gradually, respecting your body's limits and avoiding sudden jumps that could lead to injuries.

• Beginners often start with 30 to 50 km per week.
• Intermediate runners aim for 50 to 70 km per week.
• Advanced runners can exceed 70 km, sometimes up to 100 km or more.
• Increasing volume gradually to avoid injuries is essential.

Choosing your first marathon

Choosing your first marathon is an important decision that can shape your overall race experience. It's a good idea to pick a well-organized race with a flat course and favourable weather conditions. Popular marathons often offer logistical support and an atmosphere that can keep you motivated throughout the 42.195 km.

Logistics are another key factor. Opting for a marathon close to home can reduce travel stress and make it easier to manage your preparation. Plus, running in a familiar city can give you a sense of comfort and security.

It's also wise to consider the race calendar. Choosing a date that allows for proper preparation without interfering with other personal or work commitments is crucial. The season can also influence your decision, as some people prefer running in cool weather rather than in the summer heat.

• Choose a well-organized marathon with a flat course for your first experience.
• Favour a race close to home to reduce logistical stress.
• Consider the season and date to make sure you can prepare properly.
• Evaluate the size of the event to match your personal preferences.

Building a training plan (12-20 weeks)

A typical marathon training plan spans 12 to 20 weeks, with 4 to 6 runs per week. This plan should be adapted to your level and goals. The first weeks are often devoted to gradually increasing volume and establishing a solid endurance base.

Sessions should be varied to cover different aspects of running: long runs for endurance, speed sessions to improve cadence, and threshold workouts to increase aerobic capacity. This variety prepares your body for different efforts while avoiding monotony.

It's crucial to build recovery weeks into the plan. These weeks, often every three to four weeks, allow your body to adapt to increasing loads and help prevent injuries. Recovery is just as important as the training itself.

• Plan for 12 to 20 weeks of training, depending on your level.
• Vary the types of sessions to work on every aspect of running.
• Include recovery weeks to avoid injuries.
• Adapt the plan to your individual goals and needs.

Long runs: why and how

Long runs are a pillar of marathon training, getting your body used to running for long periods. They build muscular endurance, improve your use of fat as an energy source and prepare you mentally for prolonged effort.

Long runs are generally scheduled once a week, often on the weekend, when time is less of a constraint. The distance of these runs increases gradually, often peaking at 30 to 32 km about three weeks before the marathon.

It's important to approach these runs at a comfortable pace, generally slower than your target marathon pace. This lets you run longer without wearing yourself out. A good tip is to train with the nutrition and hydration you plan to use on race day to make sure your body adapts to it well.

• Plan one long run per week to build endurance.
• Gradually increase the distance up to 30-32 km.
• Keep a comfortable pace to avoid exhaustion.
• Train with the nutrition you plan to use on race day.

The taper: the art of cutting back before the race

The taper is a crucial phase of marathon preparation. It involves gradually reducing your training volume so your body can recover and be in top shape on race day. This phase generally lasts two to three weeks.

The first week of the taper often involves a reduction of about 30% in training volume. In the second week, the reduction reaches about 50%, and in the final week before the race, volume is cut by 70%. This approach lets you maintain your fitness while maximizing recovery.

It's important not to make up for the lower volume by increasing intensity. The goal is to conserve energy and focus on light, refreshing sessions. The taper is as much mental preparation as it is a physical strategy, helping you approach the race with confidence.

• Gradually reduce training volume over 2-3 weeks.
• Avoid increasing intensity to make up for the drop in volume.
• Focus on recovery and mental preparation.
• Use the taper to fine-tune your race strategy.

Race day: pacing, nutrition, mindset

On marathon day, your pacing strategy is crucial. It's recommended to start at a pace slightly slower than your target pace to save energy. In general, marathon pace is about 15 to 20 seconds per kilometre slower than half marathon pace.

Nutrition also plays an essential role. It's a good idea to take energy gels or sports drinks regularly, every 30 to 45 minutes, to keep your energy levels up. Staying well hydrated is just as important to avoid dehydration.

Mindset is often what makes the difference in your ability to finish a marathon. Having positive mantras, intermediate goals and distraction strategies helps you get through the tough moments. Visualizing the finish and the crowd's support can also boost your morale.

• Start at a slightly slower pace to save energy.
• Take gels or sports drinks every 30-45 minutes.
• Hydrate regularly to avoid dehydration.
• Use mantras and mental strategies to stay motivated.

The wall at km 30

The famous "wall" at km 30 is something many marathoners dread. It often hits when your glycogen stores run out, forcing your body to draw on fat, which is less efficient and can lead to a significant drop in energy.

To avoid the wall, a good nutrition strategy is essential. Anticipating your energy needs by taking in carbohydrates before fatigue sets in can help maintain your energy levels. Training also plays a key role: regular long runs teach your body to use fat more efficiently.

Getting through the wall also requires mental preparation. Knowing that this tough phase is temporary and having strategies in place to deal with it can help. Slowing your pace, focusing on your breathing technique and staying positive are effective approaches.

• The "wall" often hits around km 30 when glycogen stores run out.
• Good nutrition management can help avoid the energy drop.
• Long runs prepare your body to use fat more effectively.
• Mental preparation is crucial to get through this tough phase.

Level	Weekly volume	Long run duration	Target marathon time
Beginner	30-50 km	2h30 - 3h	4h30+
Intermediate	50-70 km	3h - 3h30	3h30 - 4h30
Advanced	70-100+ km	3h30 - 4h	3h - 3h30