The ING Luxembourg Marathon is fast approaching! In just under two months, the streets of the capital will be buzzing with the thousands of runners who have come to take up the challenge. If you’re still hesitating to sign up, you’re in luck! With the right preparation and a little motivation, you can always take the plunge. And why not bring your roommates along for the adventure? Running together is more motivating and reinforces the community spirit of coliving.
1. Marathon goal: is it still feasible in two months?
The answer is yes, provided you adopt a realistic and progressive approach. It all depends on your starting level: ✅ Beginner: If you’ve never run more than 10 km, aim for the half-marathon (21 km). With 2 months’ training, this is an achievable goal. ✅ Occasional runner: If you’re already a regular runner, with the right planning, you can envisage finishing a marathon in good conditions. ✅ Confirmed runner: There’s still time to fine-tune your preparation and improve your time.
2. An express and effective training plan
Weeks 1 to 4: Strengthening endurance
- 3 to 4 weekly outings :
- A long outing (between 12 and 18 km, at moderate intensity).
- A split session (example: 8x400m at a fast pace).
- A fundamental endurance outing (6-10 km at a comfortable pace).
- Muscular strengthening 1 or 2 times a week (sheathing, squats, lunges, etc.).
Weeks 5 to 7: Gradual increase in distance
- Goal: achieve a long outing of 22 to 28 km.
- Introduce specific target pace training.
- Incorporate active recovery sessions (yoga, stretching).
Week 8: Pre-race sharpening and recovery
- Reduced training volume.
- Last long outing on D-10 (30 km maximum).
- Optimizing sleep and nutrition.
3. Coliving and training: a winning combination!
The hardest part of marathon preparation is motivation. Fortunately, in coliving, the collective atmosphere can become a powerful driving force. Here are a few ideas to get your roommates on board:
👟 Roommate challenge: create a training group and set progressive goals together. 🥗 Healthy, balanced cooking: organize meals rich in carbohydrates and proteins to optimize recovery. 🎉 Group running outings: collective sessions make the effort more enjoyable and encourage emulation. 💬 Follow-up and mutual motivation: share your progress and encourage each other via a dedicated WhatsApp group.
4. Nutrition and recovery: two essential pillars
🔥 Diet: eat a diet rich in complex carbohydrates (rice, wholemeal pasta, legumes), lean proteins and healthy fats (avocado, nuts, olive oil). 💤 Recovery: get plenty of sleep (7-9 hours a night) and stretch regularly. 🛀 Body care: cold baths, massages and optimal hydration reduce the risk of injury.
5. ING Luxembourg Marathon: ready for the challenge?
Whether you’re already a runner or decide to take the plunge on a whim, there’ s still time to prepare yourself properly. With structured training, the right diet and the support of your roommates, you can not only enjoy an unforgettable experience, but also cross the finish line with a smile on your face.
🏃♂️ So, who’s ready to put on their sneakers and take up the challenge? 🚀