Halbmarathon Anfänger
Halbmarathon Anfänger
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Moritz Bange
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Dieser 12-Wochen-Trainingsplan richtet sich an Laufanfänger und Wiedereinsteiger, die sich strukturiert und ohne Leistungsdruck auf ihren ersten Halbmarathon vorbereiten möchten.
In den ersten 3 Wochen trainierst du mit 2 Laufeinheiten pro Woche. Der Fokus liegt dabei auf dem behutsamen Aufbau deiner Grundlagenausdauer und daran, deinen Körper an regelmäßiges Laufen zu gewöhnen.
Ab Woche 4 wird der Umfang leicht gesteigert: Ab hier absolvierst du 3 Einheiten pro Woche. Neben lockeren Dauerläufen kommt schrittweise mehr Abwechslung ins Training – zum Beispiel durch etwas längere Läufe am Wochenende und einfache Tempo- oder Technikimpulse unter der Woche.
Der Plan ist so aufgebaut, dass:
- deine Laufdistanz Woche für Woche moderat wächst
- ausreichend Erholung eingeplant ist
- Überlastungen vermieden werden
- du kontinuierlich Ausdauer, Selbstvertrauen und Laufökonomie aufbaust
Am Ende der 12 Wochen bist du körperlich und mental gut vorbereitet, um die 21,1 km kontrolliert und mit Freude zu meistern.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x2
|
01:45:00 | 01:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:45:00 | 01:20:00 |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.