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!
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Training plan for 3/9/2012 - 30/9/2012Training plan for Calendar Weeks 36-39:
Additional stretching and strength training exercises:
STRETCHING Exercises
STRENGTH Training
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Training plan for 6/8/2012 - 2/9/2012
Training plan for Calendar Weeks 32-35:
Additional stretching and strength training exercises:
STRETCHING Exercises
STRENGTH Training
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Training plan for 9/7/2012 - 5/8/2012
Training plan for Calendar Weeks 28-31:
Additional stretching and strength training exercises:
STRETCHING Exercises
STRENGTH Training
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Training plan for 18/6/2012 – 8/7/2012
Training plan for Calendar Weeks 25-27:
Additional stretching and strength training exercises:
STRETCHING Exercises
STRENGTH Training
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