Training plan for a marathon

A marathon means for the body to perform at its best. They should therefore have been running regularly for at least one, better two years, and have good physical fitness to reach the goal of running marathons. It is advisable to carry out the training consistently and according to a fixed training plan for the marathon. Of course, this is just a recommendation for a workout plan. Certainly one or the other runner has already made it to the finish with another variant of the preparation for a marathon.

Marathon: training, rest and nutrition

Training is important, but the appropriate diet and rest afterwards. What you demand from your body in training for the marathon, you should then give him back. Otherwise, the most intensive training will eventually be in vain.

The rule of thumb for a healthy balanced diet during marathon training is plenty of fruits and vegetables, carbohydrates, regular meat and fish, but little sweets, saturated fat and alcohol. Give your body enough time to regenerate during the intense exercise phase.

Full regeneration after a marathon can take anywhere from two weeks to two months, depending on your training condition.

Marathon despite cold?

The marathon is imminent and you are suffering from a cold? Whether training or competition, listen to the signals of your body. Even a cold can weaken the body and have a significant impact on your health.

Shows the cold only by a cold, the marathon can be run depending on your condition. However, as soon as coughing or even fever accompanies, one should avoid training or even a marathon.

This is how you train for a marathon

Ideally, you should start training for the marathon five to six months before the marathon. What can also be very helpful, but only conditionally realize, is an altitude training before the marathon. The training in the height increases the fitness enormously.

In the training plan for the marathon interval training and sprints are important, because you train on the one hand strength and muscles, on the other hand prepare for a flexible running in the marathon. In the mass of runners, such as the Berlin Marathon, the short-term acceleration to overtake is essential.

Training plan for a marathon

The following training plan for the marathon is designed for a target time of 3:45 hours. At the beginning of the training 10km in 51:30 minutes or a half marathon in 1:55 hours should be possible. The plan begins twelve weeks before the marathon.

1st - 3rd week of training:
Day 1 - endurance run of 8km / 10km
Day 2 - day off
Day 3 - Slow endurance run of 10km / 12km
Day 4 - day off
Day 5 - Loose endurance run of 12km / 14km
Day 6 - 1 hour of swimming or 2 hours of cycling
Day 7 - Slow endurance of 15km / 17km

4th - 5th training week:
Day 1 - stretching exercises and strength training
Day 2 - Interval training: 7 x 1, 000 m
Day 3 - 1 hour of swimming or 2 hours of cycling
Day 4 - Run at a race pace of 8km / 10km
Day 5 - day off
Day 6 - Loose endurance race of 10km / 12km
Day 7 - Slow endurance run of 20km / 25km

6th - 7th week of training:
Day 1 - stretching exercises and strength training
Day 2 - 2 hours cycling
Day 3 - Interval training: 10 x 800 m
Day 4 - day off
Day 5 - Loose endurance race of 10km / 12km
Day 6 - day off
Day 7 - Half marathon under competition conditions

8th - 9th week of training:
Day 1 - 2 hours cycling
Day 2 - stretching exercises and strength training
Day 3 - Interval training: 10 x 1, 000 m
Day 4 - Loose endurance run of 15km / 18km
Day 5 - day off
Day 6 - 10km at race pace
Day 7 - Endurance run of 35km

10th - 11th training week:
Day 1 - stretching exercises and strength training
Day 2 - day off
Day 3 - 1 hour swimming
Day 4 - 12km at race pace
Day 5 - day off
Day 6 - Interval training: 8 x 400 m
Day 7 - Loose endurance race of 8km

12th training week:
Day 1 - day off
Day 2 - 6km in the race pace
Day 3 - day off
Day 4 - endurance run of 6km
Day 5 - day off
Day 6 - Loose endurance race of 4km
Day 7 - Competition day

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