Trainingsplan Marathon 3:00:00 Deutsch/German

Author

Robert Bruegmann

All plans by this Coach

Length

12 Weeks

Typical Week

5 Run, 1 Strength

Longest Workout

21.75 miles

Plan Specs

running marathon advanced masters time goal pace based

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Summary

Dieser Plan begleitet dich über 12 Wochen hin zum Marathon unter 3 Stunden.
Es warten mehrere abwechslungsreche Trainingseinheiten auf dich und verschiedene Übungen mit denen du deinen Rumpf stabilisieren kannst.

Zusätzlich biete ich gegen einen Aufpreis von 240€ ein individuelles Begleitpaket in dem wir 1xWöchentlich für 30Min das Training durchsprechen und noch individuell anpassen können.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:43
Training Load By Week
Average Weekly Training Hours: 07:43
Average Weekly Breakdown

Robert Bruegmann

1989

I am a very experienced marathon runner and triathlete! I offer personal trainings, running group and running camps.

Back to Plan Details

Sample Day 1

1:03:00
7.46mi
65.5TSS
12km GA1 5:15km/min

Sample Day 2

1:10:00
9.32mi
93.7TSS
Fahrspiel 1-2-3-2-1

2km GA1
1km GA2
0,5km GA1
2km GA2
0,5km GA1
3km GA2
0,5km GA1
2km GA2
0,5km GA1
1km GA2
2km GA1

Sample Day 3

0:52:00
6.21mi
53.8TSS
10km GA1

Sample Day 4

0:45:07
5.9mi
59.8TSS
4x1000m Intervall

2km GA1
Intervalle in 3:52min/km
dazwischen 500 GA1
2km GA1

Sample Day 5

1:30:00
27.96mi
73.5TSS
Recom Rad

Lockeres Radfahren
65%HFmax

Sample Day 6

2:48:00
19.88mi
179TSS
32km GA1

Sample Day 7

0:30:00
24.5TSS
Rumpfstabi

Parkbank 3x15Wdh.
Bodrsteikante 3x15Wdh.
Strecksprünge 3x15Wdh.
Einbeinstand 3x20sek.
Situps 3x20Wdh.
Seitstütz 3x20sek
Vierfüßler 3x20sek

Trainingsplan Marathon 3:00:00 Deutsch/German

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