Marathon für 21k Finisher
Marathon für 21k Finisher
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
14 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
english below (all sessions are in german and english)
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Willkommen zu diesem 14-wöchigen Laufprogramm.
Marathon für 21k Finisher
Der richtige Plan wenn du bereits einige 21k Läufe gefinished hast und jetzt die 42.195km in Angriff nehmen möchtest.
Inhalt:
Abwechslungsreiche Laufeinheiten
Stabilisationsübungen
Yoga-Sitzungen
Faszientraining
Laufen nach Puls und Pace
Bitte versorge alle Einheiten über 30min mit mindestens 60g Kohlenhydrate pro Stunde und verzichte auf Nüchterntraining.
Ich wünsche dir viel Spaß bei den Einheiten, eine erfolgreiche Saison und viel Freude an diesem fantastischen Sport.
Wenn dir mein Plan gefällt, freue ich mich über eine 5-Sterne-Bewertung.
Bei Verbesserungsvorschlägen oder Fragen zur Umsetzung stehe ich dir gerne zur Verfügung.
Wenn der Plan dich an ein lang ersehntes Ziel gebracht hat, freue ich mich sehr über eine persönliche Nachricht von dir.
Alle Trainingseinheiten erfolgen auf eigene Verantwortung. Bei gesundheitlichen Bedenken kontaktiere bitte eine/n Ärztin/Arzt oder schreibe mir eine Nachricht.
info@siyli-endurance-coaching.com
www.siyli-endurance-coaching.com
Mit besten Grüßen,
Frank
_______________________________________________________________________________________________
Welcome to this 14-week running program.
Marathon for 21k finishers
This is the right plan if you’ve already completed a few 21k runs and are now ready to tackle the 42.195 km distance.
Content:
Varied running sessions
Stabilization exercises
Yoga sessions
Foam rolling
Running based on heart rate and pace.
Please provide all units over 30 minutes with at least 60g of carbohydrates per hour and avoid fasting training.
I wish you lots of fun with the sessions, a successful season, and great enjoyment of this fantastic sport.
If you enjoy my plan, I would greatly appreciate a 5-star rating.
If you have any suggestions for improvement or questions about the plan, feel free to contact me.
If the plan has helped you achieve a long-awaited goal, I would be thrilled to receive a personal message from you.
All training sessions are at your own risk. If you have any health concerns, please consult a doctor or reach out to me.
info@siyli-endurance-coaching.com
www.siyli-endurance-coaching.com
Best regards,
Frank
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Other
x8
|
00:57:00 | 00:15:00 |
|
Run
x6
|
01:09:00 | 00:32:00 |
|
Custom
x5
|
01:43:00 | 00:24:00 |
|
Strength
x4
|
00:40:00 | 00:11:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:57:00 | 00:15:00 | |
|
|
01:09:00 | 00:32:00 | |
|
|
01:43:00 | 00:24:00 | |
|
|
00:40:00 | 00:11:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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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