For the fifth year in a row, we are offering training programs to prepare you for the Ottawa Marathon. This year, we decided to change the formula a bit and it was my colleague Rino Lagacé who prepared the program. Unlike the last few years, you will have the training to get to the event right from the start.
Who can use this program? The program was designed for a person who has at least 1 year of running experience, who is already doing intervals on a regular basis.
There is a training plan for each of the following distances: 10 km, half marathon and marathon.
In the program, when there is no speed indication, workouts are performed at a moderate speed, which allows you to have a conversation. Interval training is done at specific intensities:
100% VAM: The speed you would be able to maintain for 6 minutes or the speed determined during a VAM test.
v3k: The speed that you hold on a 3 km. If you have never run a 3 km before, you can estimate your result with the McMillan calculator.
v5k: The speed you are able to handle over a 5k
10k target: How fast you would like to be in the 10k in Ottawa
21k target: the speed you would like to keep at 21,1 km in Ottawa
42k target: how fast you want to be in the Ottawa marathon
Intervals 3-2-1 is an interval protocol developed by Guy Thibault
Here are the programs: 
Hello,
Thanks for the programs. I am registered at 1/2 of Ottawa and intend to be ready!
A quick question: I understand that the VAM is the maximum speed that we can hold over 6 minutes. The program asks to run 10 minutes at 100% of the MAV. How is it possible to run more than 6 minutes at our VAM?
The 100% VAM does not apply to the 10 ′ but is the speedometer for the interval session.
For example:
20 ′ + 6-10X 1 '/ 1 ′ + 10 ′; the 100% VAM indicates the speed to be maintained during the 1 ′ of intensity, not the 20 ′ and 10 ′ which are at regular speed.
Thank you for your reply.
Hello !
How should I interpret days of 0-60 min, 0-75 min, etc. ?
The thank you box
You supplement your weekly mileage with these short rides.
Hello, the explanatory link for 3-2-1 intervals does not work. Can you explain to me what it consists of please?
Hello,
Here is the correct link: https://nature-humaine.ca/2017/01/seance-fetiche-1-3-2-1/
Enjoy!
Hello, can I divide the long outing into two outings on the same day? For example 45min morning, 45min evening? For all phases or only the first (general development)?
Goods.
Hello, ideally you should keep the long output in one piece, it's a little more efficient like that. If you absolutely want to separate it, do so only in the general phase.