Stephan's marathon preparation > training plan
Marathon under 2:40h - my training plan
On this page I present you my training units as part of the marathon preparation for the project "Under 2:40h". The speed information refers to my individual training areas, which I regularly adapt to the current performance values.
Training week 7 (17.08.-23.08.)
Training units: 4 / Circumference: 49 km
19 km endurance run with VO2max intervals
Description: Endurance run with 8x1 min mountain intervals
Run in 3 km
8x 60 sec hard hill intervals, trot break back to start point
11 km evenly @4:15-4:20
21km tempo run
Description: 14km marathon target pace + 7km GA1
14Km @3:45-3:50
7Km @4:20-4:30
27 km long run
Description: long endurance run in the GA1
27km @4:20-4:40
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Training week 6 (10.08.-16.08.) - relief week
Training units: 3 / Circumference: 49 km
16 km extensive endurance run
Description: Basic run in the GA1 area @4:30 - 4:50
18 km driving game
Description: 18 km basic speed GA1/2 @4:15-4:20, in the meantime short speed changes (max 1 km) according to feeling
15 km change of pace run
Description: Endurance run with a longer GA2 portion in the middle
5km GA1/2 @4:10-4:15
5K GA2 pace @3:50-3:55
5km GA1/2 @4:10-4:15
Training week 5 (03.08.-09.08.)
Training units: 5 / Circumference: 75 km
18 km change of pace run
Description: Endurance run with longer tempo series at threshold tempo
Walk in 2 km
3 sets of 4 km each @3:40 - 3:45
1 km easy trot in between
run out 1 km
15 km easy jog
Description: 15 km easy DL, mostly even GA1 - GA1/2 pace
track intervals
Description: 200m HIT intervals
Running in & running ABC
5 series of 5x200m @3:00, P 20s
Series break 2 min
run out easily
12 km driving game (planned: 19 km)
Description: Endurance run with variations adapted to the terrain
9Km @3:45 - 4:30
3 km trot
20 km endurance run
Description: longer basic track
10Km @4:15
5Km @4:30
5Km @4:45
Training week 4 (28.07.-02.08.)
Training sessions: 4 / Circumference: 75 km
track intervals
Description: 10x 1,000
Running in & running ABC
10x 1,000m @3:30, with a 60s break in between.
run out easily
17 km crescendo run
Description: Endurance run with speed steps
4 series in direct succession:
1Km @4:15
1Km @4:05
1Km @3:55
1Km @3:45
18 km on an empty stomach
Description: 18km sober in the morning, pace 9km @4:25 + 9km @4:10
28 km progressive long run
Description: 3x 9 km loop
9Km @4:20
9Km @4:10
9Km @4:00
1 km easy
Faithful companion for every training session: Garmin Forerunner 945
Training week 3 (21.07.-27.07.)
Training units: 4 / Circumference: 70 km
16 km pace change / driving game
Description: Endurance run with speed changes
Walk in 2 km
3x 1 km @ 3:25-3:30 with a 200m trot break
10 km driving game terrain
track intervals
Description: 10x300 + 1x 3,000
Running in + running ABC
10x 300m @3:10 pace + 100m trot
1x 3,000m @3:35 pace
run out easily
19 km mountain runs
Description: Almost 2 km long, moderate gradient (3-4%) - 5x up with pressure, easy down again
23 km endurance run with final acceleration
Description: longer endurance run with the first 18 km in the constant GA1 range (4:25-4:30) and acceleration to 3:55 - 4:00 pace for the last 5 km
My tip for the fast track intervals: Saucony Type A
Training week 2 (14.07.-20.07.)
Training units: 4 / Circumference: 65 km
12 km change of pace run
Description: Endurance run with speed changes
3Km @3:50
1km easy
2Km @3:40
1km easy
1Km @3:30
17 km endurance run with VO2max intervals
Description: The focus is on the intervals with the subsequent continuation of the running load
6 km run in evenly @4:25
8x 90 sec hard hill intervals, trot break back to start point
6 km evenly @4:25
25 km endurance run / long run
Description: 25km foundation run @4:25 pace
11 km change of pace run
Description: 1.5 km speed series
Walk in 2 km
4x 1.5 km @ 3:35 + 0.5 km trot
1 km easy
Perfect for tempo runs: Asics DS Trainer
Training week 1 (07.07.-13.07.)
Training sessions: 3 / Circumference: 48 km
16 km driving game
Description: Basic tempo GA 1/2 (4:15-4:20) with short tempo changes in GA2 / SB / EB
21 km endurance run
Description: 16Km endurance run in GA1 pace @4:20 - 4:30 plus 5K GA2 @4:00-4:10
What happened before...
Since April I have therefore been running regularly again, initially 1-2 times a week more to "cope with corona frustration", since June 3 times a week, increasingly for fun and positive energy. The running training up to then was still relatively unstructured, more according to my mood. The volumes of 30-40 km/week are also very modest for marathon conditions. The decision to prepare for the marathon in a targeted manner has been in place since the beginning of July. The Dresden Marathon on October 18, which is also scheduled to take place at this point in time, is a closer choice.
