Training

Adults

No 1 – Running your first marathon

  • You can run for at least 1 h per week without pain or injury.
  • Your goal is to run a marathon.

No 2 – Running a marathon in under 4 h

  • You can run for at least 1 h 30 per week without pain or injury.
  • You have already participated in at least one 5k race.
  • Your goal is to run a marathon in under 4 h.

No 3 – Running a marathon in under 3 h 30

  • You can run for at least 2 h per week without pain or injury.
  • You have already finished a marathon or another 20+K race.
  • Your 10K personal record is under 45 minutes or your have good reason to believe that you could best this time.
  • Your goal is to run a marathon in under 3 h 30.

No 4 – Running a marathon in under 3 h

  • You can run for at least 2 h 30 per week without pain or injury.
  • You have already finished a marathon or another 20+K race.
  • Your 10K personal record is under 40 minutes or your have good reason to believe that you could best this time.
  • Your goal is to run a marathon in under 3 h.

No 5 – Running your first half marathon

  • You can run for at least 30 minutes per week without pain or injury.
  • Your goal is to run a half marathon.

No 6 – Running your first half marathon in under 2 h

  • You can run for at least 1 h per week without pain or injury.
  • You have already participated in at least one 5K race.
  • Your goal is to run a half marathon in under 2h.

No 7 – Running your first half marathon in under 1 h 30

  • You can run for at least 1 h 15 per week without pain or injury.
  • You have already participated in at least one 10K race.
  • Your goal is to run a half marathon in under 1 h 30.

Adults and Adolescents

No 8 – Running your first 10K

  • You can run for at least 20 consecutive minutes without pain or injury.
  • Your goal is to run your first 10K.

No 9 – Running your first 10K in under 55 minutes

  • You can run for at least 20 minutes continuously without pain or injury
  • Your goal is to run a 10K in under 55 minutes.

No 10 – Running your first 5K

  • Your goal is to run a 5K.

No 11 – Running a 5K in under 25 minutes

  • You can run regularly without pain or injury.
  • Your goal is to run a 5K in under 25 minutes.

Children

Children should engage in as much physical activity as possible each day. Activities should be fun and, if possible, should include exercises that help develop and maintain physical fitness and strengthen bones.

To make the Rock ‘n’ Roll Montréal Oasis Marathon’s P’tit Marathon 1 km Tel-jeunes fun for children, we regularly incorporate games that involve running short distances. Children tend to prefer
intermittent activities over prolonged activities with little variation in intensity. Nevertheless, both forms of physical activity are equally capable of improving cardiorespiratory fitness. To help develop the habit of physical activity and sports through adolescence, it is important to focus on fun and avoid early specialization.