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Marathon Getting Started (Advanced)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Author

ProAthletes

All plans by this Coach
No Ratings

Length

4 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

If you have been running 3-4 times a week, this plan is the first step towards systematic marathon preparation. It aims to further develop the basics and familiarize with 1-2 additional running sessions per week.

The focus lies on increasing your maximal aerobic capacity (VO2max) und optimizing your running form/ technique. Therefore high intensity training (HIT) is combined with easy running and drills.
Throughout this plan the weekly running distance is still low and the final week will give you time for active recovery. In the following plans overall volume will then be progressively increased and long runs incorporated. To build a solid foundation for the increased volume in the following training blocks, core training is included weekly.

After these four weeks you are ready for systematic training, higher training load and volume. Have fun getting started!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:05 hrs 1:00 hrs
Strength x2
0:34 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:05 hrs 1:00 hrs
Strength
0:34 hrs 0:20 hrs

Training Load By Week


Dr. Sebastian Zeller

ProAthletes

Mit ProAthletes können wir unseren Athleten genau die Unterstützung ermöglichen, die wir uns als Athleten selber gewünscht haben. Wir möchten, dass Ihr Eure persönlichen Ziele, egal ob Einsteiger oder Profi-Athlet, erreicht.
In der nachhaltigen Zusammenarbeit mit Euch möchten wir persönlich unsere eigene Erfahrung als (Profi-)Athleten, auf Basis eines differenzierten wissenschaftlichen Konzepts, weitergeben.

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