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MARATHON TRAINING PLAN

under 4 Hours 30 Minutes 3,90€ (english download)

Plan unter 3:30	english: PLAN under 3:30
Plan unter 4:00	english: PLAN under 4:00
Plan unter 4:30	english: PLAN under 4:30
Plan Starter/Anfänger	english: PLAN Starter/beginner
Plan Halb-marathon

This 4 month Plan is a training orientation also very useful for running beginners. We have specially set up one month beginner program. When you start running you start ......( see download)

If you want to run a marthon under 4:30 you use this program to follow, but always remember this plan is an orientation in your daily training as you listen to your body first and follow the plan second.

You should file all your races on www.runnclub.com for free; so that you have all training results with key figures always available.

Your running performance:

You can run 4-5 Km a a moderat pace ( after the "strater month" 0 training)

Your max heart rate should be calculated ( 220 minus your age ) .

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. .....(see download).

Your optimum training heart rate is to be calculated from your individual Maximum heart rate (see training table). To define your max heart rate the simple method is to calculate 220 minus ....(see download)

II. The trainings PLAN

„Moth: 0“ for „Starter“ (see download)
	Endurance (max Heart rate 65%)		Race (max Heart rate 80%)		Sprint (max Heart rate)
	Time per Km	Distance per Km	Time per Km	Distance per Km	Time per Km	Distance per Km
Monday
Tuesday
Wednsday
Thursday
Friday
Saturday
Sunday
Kilometer

For running starter there is no time per Km requested in the "starter week" as ........only in download available

Week 1 to week 4 / First month: „Warm UP“ only in download available
	Endurance (max Heart rate 65%)		Race (max Heart rate 80%)		Sprint (max Heart rate)
	Time per Km	Distance per Km	Time per Km	Distance per Km	Time per Km	Distance per Km
Monday
Tuesday
Wednsday
Thursday
Friday
Saturday
Sunday
Kilometer

Weeke 5 to wekk 8 / second month: "Speed UP"
	Endurance (max Heart rate 65%)		Race (max Heart rate 80%)		Sprint (max Heart rate)
	Time per Km	Distance per Km	Time per Km	Distance per Km	Time per Km	Distance per Km
Monday				RELAX
Tuesday	06:50	4				3
Wednsday			06:10	5
Thursday				RELAX
Friday	06:50	4
Saturday			06:10	5
Sunday	06:50	8
Kilometer		22		10		3	35

Week 9 to week 12 / third month: "endurance" only in download available
	Endurance (max Heart rate 65%)		Race (max Heart rate 80%)		Sprint (max Heart rate)
	Time per Km	Distance per Km	Time per Km	Distance per Km	Time per Km	Distance per Km
Monday
Tuesday
Wednsday
Thursday
Friday
Saturday
Sunday
Kilometer

Week 13 to week 15 / fourth month is the "Marathon month" : " More Speed " only in download available
	Endurance (max Heart rate 65%)		Race (max Heart rate 80%)		Sprint (max Heart rate)
	Time per Km	Distance per Km	Time per Km	Distance per Km	Time per Km	Distance per Km
Monday
Tuesday
Wednsday
Thursday
Friday
Saturday
Sunday
Kilometer

Week 16 is the Marathon week: "Relax and winn"
	Endurance (max Heart rate 65%)		Race (max Heart rate 80%)		Sprint (max Heart rate)
	Time per Km	Distance per Km	Time per Km	Distance per Km	Time per Km	Distance per Km
Monday				RELAX
Tuesday	06:00	4