Achtwöchiger Trainingsplan für einen Marathon
19. Sept. 2022
Lesezeit: 5 Min
Week 1
4 sessions
Session 1:
- 8x 800 meters @ 85% to 90% MAS
- 25-min. warmup
- 1m15s recovery between reps
- 10-min. cool down
- flat terrain
Session 2:
- 50- to 60-min. easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 12 min. @ 80-85% MAS + 10 min. @ 80-85% MAS + 8 min. @ 80-85% MAS
- 25-min. warmup
- 3-min. recovery between sets
- 10-min. cool down
- flat terrain
Session 4:
- 1h15m easy jog
- flat or hilly terrain (trail or road)
Week 2
4 sessions
Session 1:
- 2 sets of 10x (40 min. @ 90% MAS + 20 sec. recovery)
- 25-min. warmup
- 3-min. recovery between sets
- 10-min. cool down
- flat terrain
Session 2:
- 1h15m recovery bike ride on slightly hilly terrain
- or, 50-min. easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 3 sets of 4x (3 min. @ 80% MAS + 30 sec. recovery)
- 25- to 30-min. warmup
- 4-min. recovery between sets
- 10-min. cool down
- flat terrain (road or wide, smooth trail)
Session 4:
- 1h30m easy jog
- flat or hilly terrain (trail or road)
Week 3
4 sessions
Session 1:
- 8x 1000 meters @ 85-90% MAS
- 25-min. warmup
- 1m30s recovery between sets
- 10-min. cool down
- flat terrain
Session 2:
- 1-hr. easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 3x 12 min. @ 75-80% MAS
- 25-min. warmup
- 3- to 4-min. recovery between reps
- 10-min. cool down
- Flat terrain (trail or road)
Session 4:
- 1h45m easy jog
- flat or hilly terrain (trail or road)
Week 4
4 sessions
Session 1:
- 4x 2000 meters @ 85% MAS
- 25-min. warmup
- 2-min. recovery between reps
- 10-min. cool down
- flat terrain
Session 2:
- 1-hr. easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 1-hr. easy jog + 30-min. run @ 75% MAS + 15-min. easy jog
- Flat or hilly terrain (trail or road)
Session 4:
- If possible, 2.5- to 3-hr. recovery bike ride on slightly hilly terrain
- or, 2-hr. easy jog on flat or hilly terrain (trail or road)
Week 5
4 sessions
Session 1:
- 12x 1m10s @ 90% MAS
- 25-min. warmup
- 20-sec. recovery between reps
- 10-min. cool down
- flat terrain
Session 2:
- 1.25- to 1.5-hr. recovery bike ride on slightly hilly terrain
- or, 1-hr. easy jog on flat or hilly terrain (trail or road)
Session 3:
- 2x 16 min. @ 75-80% MAS
- 25-min. warmup
- 3- to 4-min. recovery between sets
- 10-min. cool down
- Flat terrain (road or wide, smooth trail)
Session 4:
- 2h30m easy jog
- flat or hilly terrain (trail or road)
Week 6
4 sessions
Session 1:
- 10x (1m30s @ 90% MAS + 1m10s @75% MAS)
- 25-min. warmup
- 10-min. cool down
- Flat or hilly terrain (trail or road)
Session 2:
- 1h15m easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 2000 meters @ 80% MAS + 3000 meters @ 80% MAS + 3000 meters @ 80% MAS + 2000 meters @ 80% MAS
- 25-min. warmup
- 3-min. recovery between sets
- 10-min. cool down
- flat terrain
Session 4:
- 2- to 2.5-hr. easy jog
- flat or hilly terrain (trail or road)
Week 7
4 sessions
Session 1:
- 10x 500m @ 90% MAS
- 25-min. warmup
- 1m30s recovery between reps
- 10-min. cool down
- flat terrain
Session 2:
- 1.5- to 2-hr. recovery bike ride on slightly hilly terrain
- or, 1h30m easy jog
- flat or hilly terrain (trail or road)
Session 3:
- 30 min. @ 75-80% MAS
- 30-min. warmup
- 15-min. cool down
- flat terrain
Session 4:
- 1.5-hr. easy jog
- flat or hilly terrain (trail or road)
Week 8
3 sessions + the race
Session 1:
- 6x 2 min. @ +/- 85% MAS (fast but easy)
- 25-min. warmup
- 1m15s recovery between reps
- 10-min. cool down
- flat terrain
Session 2:
- 45- to 50-min. recovery jog
- super easy
- trail, if possible
Session 3:
- 4 or 5 straight 100-meter runs with progressive acceleration
- 30-min. warmup
- Easy session overall
Race day!
- Marathon
- Start at a base of 75-80% MAS