MARATHON TRAINING PLAN
under 4 Hours 30 Minutes 3,90€ (english download)
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MARATHON TRAINING PLAN under 4 Hours 30 Minutes 3,90€ (english download) |
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| Plan unter 3:30 | |
| Plan unter 4:00 | |
| Plan unter 4:30 | |
| Plan Starter/Anfänger | |
| 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
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„Moth: 0“ for „Starter“ (see download) |
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Endurance (max Heart rate 65%) |
Race (max Heart rate 80%) |
Sprint (max Heart rate) |
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Time per Km |
Distance per Km |
Time per Km |
Distance per Km |
Time per Km |
Distance per 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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For running starter there is no time per Km requested in the "starter week" as ........only in download available
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Week 1 to week 4 / First month: „Warm UP“ only in download available |
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Endurance (max Heart rate 65%) |
Race (max Heart rate 80%) |
Sprint (max Heart rate) |
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Time per Km |
Distance per Km |
Time per Km |
Distance per Km |
Time per Km |
Distance per 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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Weeke 5 to wekk 8 / second month: "Speed UP" |
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Endurance (max Heart rate 65%) |
Race (max Heart rate 80%) |
Sprint (max Heart rate) |
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Time per Km |
Distance per Km |
Time per Km |
Distance per Km |
Time per Km |
Distance per Km |
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Monday |
RELAX | ||||||
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Tuesday |
06:50 | 4 | 3 | ||||
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Wednsday |
06:10 | 5 | |||||
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Thursday |
RELAX | ||||||
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Friday |
06:50 | 4 | |||||
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Saturday |
06:10 | 5 | |||||
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Sunday |
06:50 | 8 | |||||
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Kilometer |
22 | 10 | 3 | 35 | |||
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Week 9 to week 12 / third month: "endurance" only in download available |
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Endurance (max Heart rate 65%) |
Race (max Heart rate 80%) |
Sprint (max Heart rate) |
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Time per Km |
Distance per Km |
Time per Km |
Distance per Km |
Time per Km |
Distance per 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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Endurance (max Heart rate 65%) |
Race (max Heart rate 80%) |
Sprint (max Heart rate) |
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Time per Km |
Distance per Km |
Time per Km |
Distance per Km |
Time per Km |
Distance per 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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Endurance (max Heart rate 65%) |
Race (max Heart rate 80%) |
Sprint (max Heart rate) |
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Time per Km |
Distance per Km |
Time per Km |
Distance per Km |
Time per Km |
Distance per Km |
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Monday |
RELAX | ||||||
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Tuesday |
06:00 | 4 | |||||
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Wednsday |
RELAX | ||||||
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Thursday |
RELAX | ||||||
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Friday |
3 Km Marathon Speed 05:20 | ||||||
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Saturday |
RELAX | ||||||
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Sunday |
Marathon-Day | ||||||
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Kilometer |
4 | 3 | 7 | ||||
......................only in download available
Pls always remember when you are out there running: This plan is an orientation in your daily training as you listen to your body first and enjoy your time. The time you reach at the marathon is an orientation for your race the goal is to finish and to have some great hours on the marathon track together with others...........only in download available
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Download Marathon Training Plan (25 pages english) 3,90 €: |
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