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DESIGNED FOR YOU BY 21RUN:

Marathon Training Plan

Target Time: < 4h

Running a Marathon

The marathon is the longest Olympic running discipline in the field of athletics and stretches over 42.195 kilometres. Are you still motivated? Good! With our training plan you’ll reach the finish line in less than 4 hours. To achieve this, however, you need to be committed and already have some running experience. The prerequisite is that you have at least ran one or two half marathons before, have had some experience with such events and are both psychologically and physiologically familiar with running long intervals. There is a considerable difference in strain between a 10 km run and a half or full marathon.

With our 10-week plan you’ll have a varied training program four times a week, supplemented with alternative sports to improve your endurance even further. Make sure that you have enough fluids and sports nutrition, e.g. during training and, of course, during races. Bring nutrition gels with you to ensure adequate hydration and energy intake. As additional support, you will find a glossary at the bottom of this page with the most important terms that appear in your training plan. So, put on your shoes and get started!

SHOES ON, LET'S GO ...

Week 1
Monday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Tuesday
60 min. endurance run in 6:15 min/km
Wednesday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Thursday
25 min. endurance tempo run 5:40 min/km, incl. 15 min. cool down jog
Friday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Saturday
40 min. endurance run in 6:10 min/km
Sunday
1:30 hour run in 6:00 - 6:15 min/km
Week 2
Monday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Tuesday
60 min. endurance run in 6:15 min/km
Wednesday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Thursday
30 min. Tempo endurance run 5:40 min/km, incl. a 15 min. cool down jog
Friday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Saturday
40 min. endurance run in 6:10 min/km
Sunday
1:45 hour. run in 6:00 - 6:15 min/km
Week 3
Monday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Tuesday
3 x 1.000m Tempo Endurance run in approx. 5:20 min. incl. break (of 5 Min.) and a 15 min cool down jog
Wednesday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Thursday
80 min. endurance run in 6:15 min/km with progression runs (3 x 100 m)
Friday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Saturday
40 min. endurance run in 6:15 min/km
Sunday
10 km Race in 5:10 min/km
Week 4
Monday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Tuesday
60 min. endurance run in 6:15 min/km
Wednesday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Thursday
70 min. endurance run in 6:15 min/km
Friday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Saturday
60 min. endurance run in 6:15 min/km
Sunday
2 hour run in 6:00 - 6:15 min/km
Week 5
Monday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Tuesday
60 min. endurance run in 6:15 min/km
Wednesday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Thursday
70 min. endurance run in 6:15 min/km
Friday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Saturday
30 min. regeneration run in 6:30 min/km with progression runs (3 x 100 m)
Sunday
2:15 hour run in 6:00 - 6:15 min/km
Week 6
Monday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Tuesday
70 min. endurance run in 6:15 min/km
Wednesday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Thursday
70 min. endurance run in 6:15 min/km
Friday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Saturday
60 min. endurance run in 6:15 min/km
Sunday
1:30 hour run in 6:00 - 6:15 min/km
Week 7
Monday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Tuesday
3 x 3.000m tempo endurance run in approx. 5:20 min. incl. 9 min break and a 15 min cool down jog
Wednesday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Thursday
60 min. endurance run in 6:15 min/km
Friday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Saturday
30 min. regeneration run in 6:30 min/km with progression runs (3 x 100 m)
Sunday
2:30 hour run in 6:00 - 6:15 min/km
Week 8
Monday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Tuesday
60 min. endurance run in 6:15 min/km
Wednesday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Thursday
90 min. endurance run in 6:15 min/km
Friday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Saturday
60 min. endurance run in 6:20 min/km
Sunday
2:45 hour run in 6:00 - 6:15 min/km
Week 9
Monday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Tuesday
60 min. endurance run in 6:15 min/km
Wednesday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Thursday
3 x 5.000m Tempo endurance run in approx. 5:20 min. incl. a 12 min break and a 15 min cool down jog
Friday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Saturday
40 min. endurance run in 6:15 min/km
Sunday
1:30 hour run in 6:00 - 6:15 min/km
Week 10
Monday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Tuesday
60 min. endurance run in 6:15 min/km
Wednesday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Thursday
30 min. endurance run in 6:15 min/km
Friday
Rest day of strength exercises, e.g. core stability, cycling, swimming
Saturday
15 - 20 min. regeneration run in 6:30 min/km with progression runs (3 x 100 m)
Sunday
Marathon (Target Time: &lt; 4:00 hour.)

GLOSSARY

  • Maximum Heart Rate (maximum pulse): Number of heartbeats per minute that are reached during the greatest possible physical exertion (there can be considerable individual differences depending on age, gender, fitness level and many other factors). Exercise ECGs, rule of thumb (e.g. maximum pulse = 220 – age in years) or sports watches with heart rate monitors are also suitable for determining this.
  • Slow endurance run: approx. 70% of the maximum heart rate.
  • Fast endurance run: approx. 80% of the maximum heart rate.
  • Progression run: approx. 70 – 80% of the maximum heart rate. This is a run over a predetermined route, in which the pace is continuously increased.
  • Interval run: change between fast and slow running units, in which the specified distances should be completed at a constant pace.
  • Tempo endurance run: approx. 85 – 95% of the maximum heart rate.
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