Planning and travel:
Berlin trip planned?
Visa, valid ID, necessary vaccinations?
Arrival, hotel, transfers from hotel and start?
BMW BERLIN-MARATHOM Inlineskating as an alternative for family & friends?
Test- and training routes in Berlin
Planning the basics:
Training plan ready? e.g. with our app expected to be available from the end of july
Performance check? is everything going according to plan?
Am I registered for the prepatatory races? e.g. Berlin Road Race - the Dress Rehearsal
Countdown: App starts on July 4, with a training plan
Am I healthy? Medical check-up-
How about my shoes? Equipment check
Official BMW BERLIN-MARATHON app with training and motivation plans will be available in app stores in July
Determine your target time (with the app). Does the training plan match your own performance level?
Calculate heart rate zones. What is my maximum heart rate?
Train basic endurance: 65 - 80 percent of maximum heart rate.
Include stabilisation training - a strong upper body helps you run efficiently.
Try out food, drink and competition food (e.g. MAURTEN). What do I tolerate best?
Optimise equipment. Shoes not optimal after all? Then change them.
Keep a training diary, which today is mostly done by the multi-sport watch.
Don't panic. 12 weeks are enough - short breaks are allowed.
Try it out without stress: practice training in heat or rain.
Plan alternative endurance sports, e.g. cycling.
Make sure you get enough sleep - it provides the best regeneration.
Plan your first longer run at the end of July - don't miss the registration for the Dress Rehearsal "Die Generalprobe"(August 26) or other half marathon events in your region.
Optimise equipment. Shoes not optimal after all? Then change.
Always take a break if you have an infection or pain!
Don't miss your JOYMOMENTS