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 ...
- 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.
Always be at your sharpest and prevent fatigue – with sports bars, gels and drinks.
Keep an eye on your accomplishments and improve yourself: with a clever coach on your wrist.