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Marathon sub 3:15

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Marathon sub 3:15

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Laktatnebel.de / Ole B. Rosentreter

All plans by this Coach

Length

20 Weeks

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

Ziel



  • Marathon sub 3:15 Stunden

Dauer des Plans



  • 20 Wochen

Voraussetzungen



  • Du bist sportgesund.

  • Du läufst seit mindestens eineinhalb Jahren.

  • Halbmarathon in 1:34 Stunden und/oder 10km in 42:30 min. Das ergibt eine anaerobe Schwelle im Bereich von 4:20 min/km.

Training:



  • Das Training ist gegliedert in 2x4 Wochen Basistraining, 2x4 Wochen Aufbau und einer Taperphase.

  • Der Trainingszyklus ist 3:1 - nach 3 Belastungswochen folgt eine Entlastungswoche.

  • Montag ist Ruhetag.

  • Möglichkeiten zum Verschieben: Die Einheiten vom Dienstag und Donnerstag können getauscht werden, ebenso wie Samstag und Sonntag oder Freitag und Samstag. Der Mittwoch kann auf den Montag verschoben werden.
    Es sollten keine zwei Trainingseinheiten mit Tempotraining an zwei aufeinanderfolgenden Tagen stattfinden.

  • Hauptfokus be diesem Plan ist die Entwicklung der Ausdauer und Tempohärte. Zwar wird man auch auch den Unterdistanzen besser, das ist jedoch nicht im Fokus.

Service & Support



  • Hast du Fragen? Gerne per E-Mail. Beim Bestellen E-Mail bitte mit angeben.

  • coaching@laktatnebel.de


Goal



  • Marathon sub 3:15 hours

Duration of the plan



  • 20 weeks

Requirements



  • You are in good health.

  • You have been running for at least one and a half years.

  • Half marathon in 1:34 hours and/or 10km in 42:30 min, resulting in an anaerobic threshold around 4:20 min/km.

Training:



  • The training is divided into 2x4 weeks base training, 2x4 weeks build up and a taper phase.

  • The training rythm is 3:1 - after 3 load weeks followed by a resting week.

  • Monday is rest day.

  • Shifting options: Tuesday and Thursday sessions can be swapped, as can Saturday and Sunday or Saturday an Friday. Wednesday can be shifted to Monday.
    There should be no two sessions of tempo training on two consecutive days.

  • Main focus in this plan is to develop endurance and tempo stamina. Although you will also get better at the sub-distances, but that is not the focus.

Service & Support



  • Do you have any questions? Gladly by e-mail. Please include e-mail when ordering.

  • coaching@laktatnebel.de


How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
07:35:00 03:15:00
Strength x1
00:33:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
Run
07:35:00 03:15:00
Strength
00:33:00 00:40:00

Training Load By Week


This plan works best with the following fitness devices:

Ole Benjamin Rosentreter

Ole Benjamin Rosentreter

triathlon-coaching.com lebt Triathlon mit Leidenschaft und Herzblut. Mit Sitz in Zirndorf bei Nürnberg in der Nähe der Triathlonhochburg Roth gehören die Challenge-Strecken zu unserem Trainingsrevier.

Über mich
Ole B. Rosentreter, Jahrgang 1973

Seit 1987 bin ich Läufer, seit 1997 Triathlet und habe zwischen 800m und Ironman keine Strecke ausgelassen. Ich kenne sowohl die Einsamkeit der langen Radausfahrt als auch die Hektik auf der Tartanbahn.

Seit 2018 bin ich DTU-C-Trainer.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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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