Marathon Getting Started (Advanced)

Average Weekly Training Hours 03:40
Training Load By Week
Average Weekly Training Hours 03:40
Training Load By Week

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!

Sample Day 1
0:40:00
41.8TSS
Run HIT 10x30s

15min. Warm-Up / Stretching and 10x20m Drills / Intervalls (up an incline if possible) / 10min. Cool-Down

Sample Day 1
0:20:00
Core Stability 20min.

Core stability / stretching / foam roller

Sample Day 2
0:30:00
26.7TSS
Run LIT + Drills 1

Post-Run:
10x20m drills + 3x80m strides (recovery: walk back)

Sample Day 3
0:40:00
35.8TSS
Run LIT 40min

Post-Run:
20x(15m drills + 30m stride out)

Sample Day 5
0:40:00
38.8TSS
Run LIT + Progression 40min

Sample Day 5
0:20:00
Core Stability 20min.

Core stability / stretching / foam roller

Sample Day 6
0:50:00
45TSS
Run LIT 50min

Optionally in the morning before breakfast (low carb). Water is allowed. Caffeine prior to the run activates your fat oxidation when running low carb

Sebastian Zeller
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