10 Wochen Marathon Plan Zielzeit 3:30h
10 Wochen Marathon Plan Zielzeit 3:30h
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Voraussetzungen:
Lauferfahrung von mindestens einem Jahr
mind. 46:30 Minuten auf 10km
Du kannst 4 mal pro Woche laufen und deine längste Einheit in den letzten Wochen war mindestens 18km
Du weißt wo deine Schwelle im Laufen liegt oder bist in der letzten Zeit einen 10km Wettkampf gelaufen. Noch besser du hast eine Leistungsdiagnostik gemacht.
Was du bekommst:
Einen 10-Wochen Marathonplan mit individueller Pace-Angabe in min/km.
Der Plan umfasst 3 Zyklen. (3:1, 2:1, 2:1 Belastungswochen und Entlastungswochen)
3 Einheiten während der Woche von Montags bis Freitags erwarten dich. 2 weitere Einheiten folgen am Wochenende. In der Woche umfasst der Plan 4 Lauf- und eine Radeinheit. Hinzu kommen Athletik-, Beweglichkeits- und Regenerationsprogramme.
Falls du irgendwelche Fragen hast, zögere nicht, mich zu kontaktieren:
Matthias Graute
www.3athloncoach.de
matthiasgraute@arcor.de
Überarbeitet am 29.9.2022
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
03:15:00 | 03:30:00 |
|
Day Off
x2
|
—— | —— |
|
Other
x2
|
00:38:00 | 00:25:00 |
|
Custom
x1
|
—— | —— |
|
Strength
x1
|
00:31:00 | 00:50:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:15:00 | 03:30:00 | |
|
|
—— | —— | |
|
|
00:38:00 | 00:25:00 | |
|
|
—— | —— | |
|
|
00:31:00 | 00:50:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- 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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