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tuxinaut/marathon-trainingsplan-zielzeit-3h30m.csv

Last active April 4, 2019 06:57
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Marathon-Trainingsplan Zielzeit 3:30 Stunden
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marathon-trainingsplan-zielzeit-3h30m.csv
WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday Estimated km Duration Avg km Miles
1 running: 10 km lansamer DL - GA1 - run: 10km @z3 1-2-3-2-1 km Fahrtspiel - GA2 running: 10 km langsamer DL - GA2 - run: 10km @z4 2 h Radfahren - RECOM Running: 20 km langsamer DL - GA1 - run: 20km @z3 52 0:10:00 1.7 1
2 running: 12 km langsamer DL - GA1 - run: 12km @z3 running: 12 km lockerer DL - GA2 - run: 12km @z3 12 km langsamer DL - GA1 running: 10 km Wettkampf - run: 10km @z5 running: 10 km langsamer DL, GA1 - run: 10km @z3 60
3 12 km langsamer DL - GA1 running: 1-2-3-2-1 km Fahrtspiel - GA2 - run: 1km @z4 - recover: 3:00 @z3 - run: 2km @z4 - recover: 3:00 @z3 - run: 3km @z4 - recover: 3:00 @z3 - run: 2km @z4 - recover: 3:00 @z3 - run: 1km @z4 - recover: 3:00 @z3 12 km lockerer DL - GA2 cycling: 2 h Radfahren - RECOM - bike: 120:00 running: 25 km langsamer DL - GA1 - run: 25km @z3 65
4 running: 7 x 1000m Intervalle - SB - repeat: 7 - run: 1000m @z5 - recover: 3:00 @z3 2 h Radfahren - RECOM running: 8 km Marathon-Renntempo - GA2 - run: 8km @ 4:55-4:58 10 km Wettkampf running: 8 km langsamer DL - GA1 - run: 8km @z3 48
5 12 km lockerer DL - GA2 running: 10 km Marathon-Renntempo - GA2 - run: 10km @ 4:55-4:58 running: 4 x 2000 m Intervalle - SB - repeat: 4 - run: 2km @z5 - recover: 3:00 @z3 custom: 1 h Schwimmen - RECOM - run: 1km running: 30 km langsamer DL - GA1 - run: 30km @z3 70
6 running: 8 km lockerer DL - GA2 - run: 8km @z4 running: 12 km Marathon-Renntempo - GA2 - run: 12km @ 4:55-4:58 running: 10 x 1000 m Intervalle - SB - repeat: 10 - run: 1km @z5 - recover: 3:00 @z3 2 h Radfahren - RECOM running: 35km la. DL - GA1 - 75% - letzte 5 km im MRT - run: 30km @z3 - run: 5km @ 4:55-4:58 74
7 1 h Schwimmen - RECOM running: 10 km lockerer DL - GA2 - run: 10km @z4 12 km Marathon-Renntempo - GA2 running: Halbmarathon-Wettkampf in 1:39:58 h - run: 21.0975km @ 4:40-4:50 50
8 8 km langsamer DL - GA1 2 h Radfahren - RECOM 7 x 1000m Intervalle - SB 12 km Marathon-Renntempo - GA2 running: 35km la. DL - GA1 - 75% - letzte 10 km im MRT - run: 25km @z3 - run: 10km @ 4:55-4:58 72
9 2 h Radfahren - RECOM running: 4 x 2000 m Intervalle - GA2 - repeat: 4 - run: 2km @z4 - recover: 3:00 @z3 12 km Marathon-Renntempo - GA2 8 km langsamer DL - GA1 running: 35km la. DL - GA1 - 75% - letzte 15 km im MRT - run: 20km @z3 - run: 15km @ 4:55-4:58 74
10 1 h Schwimmen - RECOM 10 x 1000 m Intervalle - SB 8 km langsamer DL - GA1 12 km Marathon-Renntempo - GA2 running: 10 km Wettkampf in 44:56 Min. - run: 10km @ 4:20-4:30 8 km langsamer DL - GA1 60
11 8 km Marathon-Renntempo - GA2 35km la. DL - GA1 - 75% - letzte 10 km im MRT running: 7 x 400m Intervalle - SB - repeat: 7 - run: 400m @z5 - recover: 400m @z3 50
12 running: 6 km Marathon-Renntempo - GA2 - run: 6km @ 4:55-4:58 running: 6 km lockerer DL - GA2 - run: 6km @z4 running: 4 km lockerer DL- 5 x 100 m - SB - run: 4km @z3 - repeat: 5 - run: 100m @z5 running: Marathon-Wettkampf in 3:29 - run: 42.195km @ 4:50-4:55 62
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