41st BMW BERLIN MARATHON on 28 September 2014

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Training plans

Training Plan

15-week training plan for beginners

The following training plan includes a 15-week schedule leading up to the BMW BERLIN-MARATHON on September 30th. The focus of this program is not on speed, but rather on building the endurance necessary to complete a marathon.

For optimal preparation, it is recommended that you complete a performance analysis on the treadmill before beginning the training plan. This will allow you to determine individual heart rate ranges necessary to plan and schedule appropriate rest and recovery times and prevent injuries caused by overtraining.

Before beginning a marathon training program, please note the following preliminary recommendations:

  • At least one year of regular running experience
  • Half marathon training
  • Sports health exam (Orthopedic/ internal medicine)

Enjoy the next 15 weeks of training and best of luck in the 39th BMW BERLIN-MARATHON!

  • Training plan for 2/9/2013 - 29/9/2013

    Training plan for Calendar Weeks 36-39:

    Training Plan 4

    Additional stretching and strength training exercises:

    STRETCHING Exercises

    STRENGTH Training

  • Training plan for 5/8/2013 - 1/9/2013

    Training plan for Calendar Weeks 32-35:

    Training Plan 3

    Additional stretching and strength training exercises:

    STRETCHING Exercises

    STRENGTH Training

  • Training plan for 8/7/2013 - 4/8/2013

    Training plan for Calendar Weeks 28-31:

    Training Plan 2

    Additional stretching and strength training exercises:

    STRETCHING Exercises

    STRENGTH Training

  • Training plan for 17/6/2013 – 7/7/2013

    Training plan for Calendar Weeks 25-27:

    Training Plan 1

    Additional stretching and strength training exercises:

    STRETCHING Exercises

    STRENGTH Training

Sponsoren des 41st BMW BERLIN MARATHON Wobenzym plus BMW AOK Adidas Erdinger Alkoholfrei Timex Tata Consultancy Services

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