Mein erster Marathon in 12 Wochen
Mein erster Marathon in 12 Wochen
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Mit einem 12 Wochenplan zu deinem ersten Marathon. Ziel ist es einen Wettkmapf über 42,195km erfolgreich zu finishen. Glücklich und verdiehnt, kannst du dir dann eine Finisher Medaille abholen :-)
Der Plan weißt eine klare Struktur auf:
Montag Ruhetag
Dienstag: Beweglichkeitstraining/ Yoga (athletisch)
Mittwoch: Lauf: Technik oder Intervalle
Donnerstag: Rumpf/Oberkörpertraining
Freitag: Beinachse --> Wichtig um Verletzungen vorzubeugen und deine Laufökonomie zu verbessern
ab der 2. Hälfte 3. Laufeinheit in manchen Wochen
Samstag: Yoga (Beweglichkeit)
Sonntag: langer Lauf Grundlage
Voraussetzung: Dein Körper verträgt es 2x pro Woche zu laufen. Dabei war eine Einheit in den letzten Wochen mindestens 50 min oder länger.
Falls du irgendwelche Fragen hast, zögere nicht, mich zu kontaktieren:
Matthias Graute
www.3athloncoach.de
matthiasgraute@arcor.de
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Day Off
x2
|
—— | —— |
|
Other
x2
|
00:47:00 | 00:40:00 |
|
Run
x2
|
02:12:00 | 02:30:00 |
|
Strength
x1
|
00:37:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
00:47:00 | 00:40:00 | |
|
|
02:12:00 | 02:30:00 | |
|
|
00:37:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- 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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