Marathon Getting Started (Advanced)
Author: ProAthletes
Length: 4 Weeks
Tags: running, marathon, intermediate, advanced, pace based, base period
Typical Week: 4 Run, 2 Strength
Longest Workout:
1:00 hrs
Author: ProAthletes
Length: 4 Weeks
Tags: running, marathon, intermediate, advanced, pace based, base period
Typical Week: 4 Run, 2 Strength
Longest Workout:
1:00 hrs
Marathon Getting Started (Advanced)
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!
15min. Warm-Up / Stretching and 10x20m Drills / Intervalls (up an incline if possible) / 10min. Cool-Down
Core stability / stretching / foam roller
Post-Run:
10x20m drills + 3x80m strides (recovery: walk back)
Post-Run:
20x(15m drills + 30m stride out)
Core stability / stretching / foam roller
Optionally in the morning before breakfast (low carb). Water is allowed. Caffeine prior to the run activates your fat oxidation when running low carb
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.