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Marathon Getting Started (Advanced)

Includes Structured Workouts

Author

ProAthletes

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Length

4 Weeks

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Includes 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!

Stats

Average Weekly Breakdown

Workouts	Weekly Average	Longest Workout
Runx4	3:05 hrs	1:00 hrs
Strengthx2	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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