44th BMW BERLIN-MARATHON on 24 September 2017

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Training plan

Week 1 REST 60' long jog
3 x 100m speed-up run
REST STRENGTH 40' regular run
COORDINATION
REST 120' long jog
Week 2
REST 75' long jog
3 x 100m speed-up run
REST STRENGTH 50' regular run
COORDINATION
REST 135' long jog
Week 3
REST 60' regular run
COORDINATION
REST 45' long jog
3 x 100m speed-up run
REST cn
competition feeling 10k
REST
Week 4
REST 45' long jog
3 x 100m speed-up run
REST STRENGTH ALTERNATIVE
i.e. 30'-45' bike, swim, skating
easy
REST 100' long jog
last 10' speed
Week 5
REST 60' regular run
STRETCHING
45' long jog
COORDINATION
3 x 100m speed-up run
STRENGTH Fartlek
10' warm up run
2' - 3' - 4' - 3' - 2'
(all at fast speed)
with 2'-3' jog trot
10' cool down run
REST 135' long jog
Week 6
REST 70' regular run
STRETCHING
45' long jog
COORDINATION
3 x 100m speed-up run
STRENGTH Fartlek
10' warm up run
3' - 5' - 7' - 5' - 3'
(all at fast speed)
with 2'-3' jog trot
10' cool down run
REST 150' long jog
Week 7
REST 80' regular run
STRETCHING
45' long jog
COORDINATION
3 x 100m speed-up run
STRENGTH 30' regular run
STRETCHING
REST gp
your competition test
21k
Week 8
REST ALTERNATIVE
i.e. 30'-45' bike, swim, skating
easy
30' regular run
COORDINATION
3 x 100m speed-up run
REST Fartlek
10' warm up run
10 x 1'
(all at fast speed)
with 1' jog trot
10' cool down run
REST 120' long jog
Week 9
REST 80' regular run
STRETCHING
45' long jog
COORDINATION
3 x 100m speed-up run
STRENGTH 60' speed switch run
in turns: 5' regular run / fast run
incl. 5' warm up/cool down run
REST 135' long jog + 45' regular run
Week 10
REST 80' regular run
STRETCHING
45' long jog
COORDINATION
3 x 100m speed-up run
REST 75' speed switch run
in turns: 5' regular run / fast run
incl. 5' warm up/cool down run
REST 120' long jog + 45' regular run
Week 11
REST ALTERNATIVE
i.e. 30'-45' bike, swim, skating
easy
30' regular run
STRETCHING
REST 2 x 15' fast run
with 5' jog trot
incl. 5' warm up/cool down run
REST 60' long jog STRETCHING
Week 12
REST 30' regular run
COORDINATION
REST 30' regular run
STRETCHING
REST REST
or 15' warm up run
bm
CONGRATULATIONS!

Methods

    % of maximum heart rate
warm up / cool down warm up / cool down run < 70
long jog basic training / endurance training 70 - 75
regular run extensive endurance training (for marathon) 75 - 80
speed switch run training at the anaerobic threshold 80 - 90
fast run / speed endurance training at the anaerobic threshold 85 - 90
Fartlek training at the anaerobic threshold 87 - 93
speed-up run from slow jog to sprint using good running technique  
jog trot slow jog / trotting for regeneration  
     
Strength Strength training for runners - see examples  
Stretching Stretching for runners - see examples  
Coordination running style techniques (Skippings, Dribblings, Kick-backs, etc. for 50 - 100 m)  

Performance diagnosics are strongly recommended - for healthy and individual training intensities.

Sponsoren des 44th BMW BERLIN-MARATHON BMW Adidas Abbott Here Maps TAGHeuer Wanda Group Erdinger Alkoholfrei TAITRA AOK