sports chronicles [4/8]
prepare the Freedom Marathon
37th edition Sunday June 2, 2024
Do you want to prepare as well as possible for this37th edition? That's a good thing! Every week, you will find our sports column produced in collaboration with the Caen Athletic Club and Harmonie Mutuelle, the health partner of the D-Day Landings Marathon. On the program, tips, advice and prevention to make you live the best possible experience on D-Day!
To best prepare for your next marathon goal, it is important to follow a 10-12 week training plan. If this is your first marathon, set a realistic goal. Your first priority is to finish the marathon without getting burnt out. If this is your second or third marathon, your goal should be realistic compared to the time you achieved in your last marathon. Your final goal? To run comfortably over 42km.
WORK IN TWO PHASES
NEW - To support you in your sports preparation, the organization offers training plans for all levels, created by the FFA regional technical team (ETR).
Your preparation can be broken down into two phases: the specific marathon preparation (8-10 weeks), then the relaxation phase 2 weeks before. During the specific preparation, 3 sessions per week are essential (2 jogging sessions can be added).
Don't forget to include some hill work in your sessions. Working on hilly terrain from time to time will enable you to tackle the occasional false flat.
Note: don't put pressure on yourself. If you don't feel ready for your session, it's better not to do it at all. Skipping a session can sometimes allow you to approach the next one more calmly.
A HALF OR A TRAIL A MONTH BEFORE
Include a half-marathon or trail race in your preparation at least 4 weeks before the day. Once the specific preparation phase has been completed, you enter the relaxation phase which consists of gradually reducing the volume of training (distance and intensity).
THE FREEDOM MARATHON, BETWEEN SEA AND COUNTRYSIDE
On the seaside, the first part of the D-Day Landings Marathoncourse is rolling. Save your strength for the second part of the course. The real work of the marathon starts from Blainville-sur-Orne (24th km). Also, in the last few kilometres, be careful not to get carried away. Control your pace on the downhill sections as you approach the city centre of Caen. Listen to the pacemakers on the day. They know the course and its specificities by heart and will know how to adopt the right pace.
