TRAINING PLANS THAT WILL TAKE YOU FURTHER!

Whether you’re aiming for a 5 kilometre or a marathon; here you can find training plans that will help you achieve your goals. Are you still looking for the perfect shoes for your training? Discover our wide collection now.

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TAILORED TO YOUR GOALS

Do you want to shed a few pounds and improve your endurance? Do you dream of experiencing your first runner’s high on a half marathon? Or, would you like to take your performance to the next level and finish a full marathon? Whatever your goals, with these 21RUN training plans you’ll be taking big steps in the direction of achieving them. Important to know: your individual goal, but also your experience and requirements determine which training plan is best for you.

The training plans are there to provide guidance rather than definite commands. So, work with these training plans, but also pay close attention to what your body tells you. To avoid injuries, be sure to check out our practical tips below!

You can use our plans separately for the respective training goals or, when viewing them together, as an overall plan. Starting with the 5 kilometre run, you can start working on a new plan when you feel ready and celebrate even more new successes. Here we go!

WHAT IS YOUR GOAL?

Find your training plan: for everything from a 5 km fun run to a marathon in less than 4 hours.

5 km

 

8-week plan
For beginners and strength athletes

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Half Marathon

 

12-week plan
Runners with a target time < 2 h

View plan

10 km

 

6-week plan
Beginners: target time < 65 – 70 min.

View plan

Marathon

 

10-week plan
Runners with a target time < 4 h

View plan

10 km

 

6-week plan
Advanced: target time < 45 Min.

View plan

Check it out!

YOUR CHECKLIST TO AVOID TRAINING MISTAKES AND INJURIES:

GET A HEALTH CHECK

A good tip, especially for beginners. Risk factors such as Cardiovascular diseases are excluded. Your doctor can also provide you with advise if you want to lose some pounds with endurance exercises.

AVOID TRAINING TOO FAST

Especially at the beginning, there’s only one thing to say about speed: it really doesn't matter. Many beginning runners often run too fast too quickly, overwhelm themselves and promptly lose the desire to go out again. Beginners should take a break now and again.

PLAN ENOUGH REST DAYS

Even if it's difficult, take a break after your workout. On ‘rest days’ your body has time to recover and process the progress that has been made. Regeneration phases are just as important as exercise phases.

CROSS OUT THE WORD ‘MUST’

A training plan is of course helpful. But it is more important to listen to your body. Fatigue or minor injuries are signs that you have set the bar too high. A sports watch will help you control your physical fitness.

SET REALISTIC GOALS

Register for a marathon that will take place in four weeks time when you’re still a beginner? It’s better to set goals that can really be achieved. You can define your starting point and your goal and weigh up whether the path and the necessary training units are realistic. You can also work with different target levels; from the most definitely achievable goal to the greatest wish.

FIND A TRAINER OR RUNNING GROUP

A teacher is easily found for tennis lessons, but things are different when it comes to running. Unfortunately there is no traditional “running school”. Here we recommend looking for a professional coach or running with like-minded people in order to avoid typical mistakes and to get some useful running tips. Great side effect: a running group can be a real motivator!

MAKE SURE THAT YOU HAVE THE RIGHT RUNNING SHOES AND CLOTHING

Beginning runners as well as serious athletes should pay close attention to high-quality and suitable shoes that will help them fulfil their goals, as well as support their individual running style. Otherwise you run the risk of overstressing, damaging and injuring certain parts of the body. And even when you have found your dream shoes, it is advisable to regularly check them for wear and to at least replace them after two years.

SHOP FOR GEAR AT A RUNNING EXPERT

At 21RUN you will not only find a large range of running shoes and clothing, but also a team of passionate runners who will be happy to help you with any questions you might have. Running is in our blood, and we can provide you with sound advice when it comes to running gear.

Running Shoes

Whether you’re looking for competition running shoes, all-round running shoes or stability shoes for overpronating runners – you are sure to find them with us. For even more support with finding the best shoes, use our running shoe advisor!

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Running Clothes

With the right clothing you can focus on the most important thing: your training. Discover great styles and colours and find your new running tops, jackets, tights or complete kit from top brands in our shop.

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Sport Watches

With high-quality sports watches and smartwatches from popular brands such as Garmin, Polar and Suunto you’ll be able to plan your workouts from A to Z and always keep an eye on your successes.

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