MARATHON TRAINING-PLAN
under 3 hours 30 minutes ( download english) - 3,90€ :
Average Speed
Approx. 4Min 50 Sec. per kilometer
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MARATHON TRAINING-PLAN under 3 hours 30 minutes ( download english) - 3,90€ : Average Speed Approx. 4Min 50 Sec. per kilometer |
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| Plan unter 3:30 | |
| Plan unter 4:00 | |
| Plan unter 4:30 | |
| Plan Starter/Anfänger | |
| Plan Halb-marathon |
I. Introduction
II. The 4 month training plan
I. Introduction
This Marathon Training plan should allow you to finish your marathon under 3 hours 30 minutes. This plan is an orientation in your daily training as you listen to your body first and follow the plan second. You can save your daily training at www.runnclub.com to keep track of each step and to make any adjustments if necessary. To file your training at runnclub.com you have no cost as this service is for free.
You should meet some minimum performance to start your „ under 3hr:30min. training“:
- 10 Kilometer under ....(see download)
Before you start your training you should have a medical check and the OK to start. All training figures in the plan are based on an average and can be modified to your personal needs.
The training condition:
A flat track on similar surface as you will find at the marathon race ( training on a treadmill should be max 20%), no wind and heat with light cloth. We are not describing any special warm up before each training as this is common practice; same for exercices after your training. Your optimum training heart rate is to be calculated from your individual Maximum heart rate................only in download available
II The 4 month Training PLAN
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Week 1 to week 4 / first month „Warm UP" only in download available |
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Training (max Puls 65%) |
Training (max Puls 80%) |
Sprint (max Puls) |
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Time per Km |
Distance Km |
Time per Km |
Distance Km |
Time per Km |
Distance Km |
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Monday |
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Tuesday |
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Wednsday |
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Thursday |
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Friday |
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Saturday |
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Sunday |
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Kilometer |
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0 |
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Week 5 to week 8 / second month: "Speed UP" |
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Training (max Puls 65%) |
Training (max Puls 80%) |
Sprint (max Puls) |
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Time per Km |
Distance Km |
Time per Km |
Distance Km |
Time per Km |
Distance Km |
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Monday |
05:50 |
6 |
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Tuesday |
05:50 |
6 |
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3 |
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Wednsday |
05:50 |
6 |
04:40 |
5 |
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Thursday |
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R E L A X |
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Friday |
05:50 |
12 |
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Saturday |
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04:40 |
5 |
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3 |
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Sunday |
05:50 |
12 |
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Kilometer |
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42 |
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10 |
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6 |
58 |
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Week 9 to week 12 / third month: "endurance" only in download available |
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Training (max Puls 65%) |
Training (max Puls 80%) |
Sprint (max Puls) |
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Time per Km |
Distance Km |
Time per Km |
Distance Km |
Time per Km |
Distance Km |
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Monday |
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Tuesday |
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Wednsday |
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Thursday |
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Friday |
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Saturday |
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Sunday |
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Kilometer |
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Week 13 to week 15 / fourth month is the "Marathon month" : " More Speed " only in download available |
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Training (max Puls 65%) |
Training (max Puls 80%) |
Sprint (max Puls) |
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Time per Km |
Distance Km |
Time per Km |
Distance Km |
Time per Km |
Distance Km |
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Monday |
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Tuesday |
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Wednsday |
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Thursday |
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Friday |
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Saturday |
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Sunday |
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Kilometer |
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Week 16 is the Marathon week: "Relax and winn" |
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Training (max Puls 65%) |
Training (max Puls 80%) |
Sprint (max Puls) |
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Time per Km |
Distance Km |
Time per Km |
Distance Km |
Time per Km |
Distance Km |
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Monday |
05:00 |
6 |
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Tuesday |
05:00 |
8 |
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3 |
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Wednsday |
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R E L A X |
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Thursday |
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R E L A X |
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Friday |
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