Marathon sub 4:00
Marathon sub 4:00
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
20 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Ziel
- Marathon sub 4 Stunden
Dauer des Plans
- 20 Wochen
Voraussetzungen
- Du bist sportgesund.
- Du läufst seit mindestens einem halben Jahr.
- Halbmarathon in 1:56 Stunden und/oder 10km in 53 min. Das ergibt eine anaerobe Schwelle im Bereich von 5:15 min/km.
Training
- Das Training ist gegliedert in 2x4 Wochen Basistraining, 2x4 Wochen Aufbau und einer Taperphase.
- Der Trainingszyklus ist 3:1 - nach 3 Belastungswochen folgt eine Entlastungswoche.
- Möglichkeiten zum Verschieben: Die Einheiten vom Dienstag und Donnerstag können getauscht werden, ebenso wie Samstag und Sonntag.
Es sollten keine zwei Trainingseinheiten mit Tempotraining an zwei aufeinanderfolgenden Tagen stattfinden. - Montag und Freitag sind Ruhetage, mittwochs ist etwas Athletiktraining vorgesehen.
- Das Athletiktraining ist nur ein Vorschlag, das kann jede beliebige leichte Krafttraining durchgeführt werden, jedoch kein Zirkeltraining oder Übungen mit schweren Gewichten.
- Ebenso getauscht werden können Samstag und Sonntag, aber nur, wenn die Einheit vom vom Donnerstag auf den Mittwoch verschoben werden kann.
- Hauptfokus be diesem Plan ist die Entwicklung der Ausdauer und Tempohärte. Zwar wird man auch auch den Unterdistanzen besser, das ist jedoch nicht im Fokus.
Service & Support
- Hast du Fragen? Gerne per E-Mail. Beim Bestellen E-Mail bitte mit angeben.
- coaching@laktatnebel.de
Goal
- Marathon sub 4 hours
Duration of the plan
- 20 weeks
Requirements
- You are in good health.
- You have been running for at least 6 month.
- Half marathon in 1:56 hours and/or 10km in 53 min, resulting in an anaerobic threshold around 5:15 min/km.
Training
- The training is divided into 2x4 weeks base training, 2x4 weeks build up and a taper phase.
- The training rythm is 3:1 - after 3 load weeks followed by a resting week.
- Monday and Friday are rest days, some athletic training is scheduled on Wednesday.
- Shifting options: Tuesday and Thursday sessions can be swapped, as can Saturday and Sunday..
There should be no two sessions of tempo training on two consecutive days. - Main focus in this plan is to develop endurance and tempo stamina. Although you will also get better at the sub-distances, but that is not the focus.
Service & Support
- Do you have any questions? Gladly by e-mail. Please include e-mail when ordering.
- coaching@laktatnebel.de
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
05:12:00 | 03:15:00 |
Strength
x1
|
00:30:00 | 00:30:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
05:12:00 | 03:15:00 | |
|
00:30:00 | 00:30:00 |
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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$106.24 USD for the first year, billed yearly.