MARATHON PLAN under 4 Hours

MARATHON PLAN under 4 Hours download 3,90€

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

I. Introduction

II. The 4 month training plan

I. Introduction

This Marathon Training plan should allow you to finish your marathon under 4 hours. 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 4 hour training“:

......(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 .....(see download)

II. The 4 month Training Plan

Week 1 to week 4 / First month: „Warm UP“ only in download available
	Training (max Puls 65%)		Training (max Puls 80%)		Sprint (max Puls)
	Time per KM	Distance in Km	Time per KM	DistanceKm	Time per KM	Distance Km
Monday
Tuesday	06:10
Wednsday	06:10
Tuhrsday
Friday	06:10
Saturday	06:10
Sunday	06:10
Kilometer

Weeke 5 to wekk 8 / second month: "Speed UP"
	Training (max Puls 65%)		Training (max Puls 80%)		Sprint (max Puls)
	Time per KM	Distance Km	Time per KM	Distance Km	Time per KM	Distance Km
Monday				RELAX
Tuesday	06:10	6
Wednsday			05:40	5
Thursday				RELAX
Friday	06:10	12
Saturday			05:40	5		3
Sunday	06:10	12
Kilometer		30		10		3	43

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

Week 16 is the Marathon week: "Relax and winn"
	Training (max Puls 65%)		Training (max Puls 80%)		Sprint (max Puls)
	Time per KM	Distance Km	Time per KM	Distance Km	Time per KM	Distance Km
Monday				RELAX
Tuesday	06:00	6
Wednsday				RELAX
Thursday				RELAX
Friday				4 Km in "Your Marathon-Speed 5:20"
Saturday
Sunday				"Marathon day"
Kilometer		6		0			10

........only in download available

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

Download Marathon Trainings PLAN: 3,90€ (25 pages english):

distributed (in any manner) without the expressed written consent of owners of skimara.com - laufsportler.at. The download of this page is for personal use only.