Nice Marathon Training

The Promenade des Anglais has your name on it. 🌴

🏝️ Race day

Nice, France · Sunday, November 8, 2026

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🚩 Start 13 weeks to go Nice 🏁

🏃

35% of the journey done

Week 7 — this week

⚡ BUILD

Mon, Aug 3 – Sun, Aug 9 · 28 km planned

0/3 sessions done · 0 of 28 km

Tue Aug 4 🍃 Easy TODAY 7 km

6 x 2' @ 5:00-5:10 w/ 90" jog

6 rounds: run 2 minutes at 5:00–5:10 per km, then jog gently for 90 seconds. That is 12 minutes of hard running in total — warm up and cool down easy either side.

▸ Feel & fueling

💭 Hard. Breathing heavy by the end of each rep, recovered enough to repeat after the jog. Even pacing across all reps.

🥤 Drink 300-500ml in the 2hrs before. Warm-up + 2-3 strides first. Cut the session short rather than slowing dramatically.

Thu Aug 6 🍃 Easy 7 km

Easy Z2

An easy run — easy Zone 2, where you can still talk in full sentences.

▸ Feel & fueling

💭 Truly conversational - full sentences. If your watch says Z2 pace but it feels hard, slow down. Ego stays home.

🥤 No mid-run fuel needed under 75 min. Water only; drink to thirst. Eat a normal meal within ~1hr after.

Sat Aug 8 🍃 Easy 14 km

14km Z2

14 km at a steady, conversational pace — easy Zone 2, where you can still talk in full sentences.

▸ Feel & fueling

💭 Steady Z2, finish feeling like you could run 2-3km more. Walking through aid/drink moments is fine.

🥤 Over 90 min: take 30-60g carbs/hour (gel or sports drink every ~40 min) + 400-700ml fluid/hr depending on heat. Carb-rich dinner the night before.

🔤 How to read a session Show ▸

The shorthand the plan is written in — 6 x 2' @ 5:00-5:10 and friends.

6 x 2': Six repetitions of two minutes each.
2': Two minutes. The apostrophe means minutes.
90": Ninety seconds. The double quote means seconds.
@ 5:00-5:10: At a pace of 5:00 to 5:10 per kilometre.
w/ 90" jog: With a 90-second easy jog to recover between reps.
MP: Marathon pace — the pace you plan to race at.
Z1 – Z5: Effort zones, easiest to hardest. See the pace zones below.
Strides: 15–25 seconds of relaxed fast running, full recovery between.
Tempo: Sustained "comfortably hard" running, roughly one-hour race effort.

🎚️ Pace zones Show ▸

Training Zones (estimated from your Feb fitness)

Z1Z2Z3Z4Z5Reps

Z1 Recovery 7:20 or slower

Recovery jogs, rebuild weeks

Very easy, could chat endlessly

Z2 Easy / Aerobic 6:30 - 7:15

Most runs incl. long runs

Comfortable, full sentences

Z3 Marathon Pace (MP) 5:55 - 6:10

MP segments; goal race pace

Comfortably hard, short sentences

Z4 Threshold / Tempo 5:25 - 5:40

Tempo runs, cruise intervals

Hard but controlled, ~1hr race effort

Z5 VO2max Intervals 4:55 - 5:10

2-3 min intervals

Very hard, 3-5 min max effort

Reps / Strides 4:30 - 4:45

1 min reps, strides

Fast & relaxed, short bursts

After ~1 month off sick: paces feel 15-30s/km harder for the first 3-4 weeks. Run by EFFORT, not pace.
Zones reflect Feb fitness; realistic again by ~week 4-5. Re-test with a 10k time trial around week 10.
Implied marathon target: ~4:15-4:30 (start at 6:10-6:20/km).

🌤️ Running weather

Locating…

🏃‍♂️ 🌊 ☀️ · One run at a time, all the way to the Promenade des Anglais.