Dein erster Marathon von Andre Stübs
Here you will find the optimal preparation for your first big marathon!
In order to prepare you optimally for this challenge, we have brought together endurance athletes and multiple IRON MAN participant Andre Stübs as support and worked out a plan with him. We will focus on how you need to train, which diet is important and which supplements will help you to reach a new level of stamina! Together we create your first marathon!
Complete your marathon training plan successfully with the right training!
With this training plan you should be able to run the marathon under 4:30 hours. But you should have some basic stamina. The speed in interval training should be about 20-30sec. faster than your planned marathon cut (e. g., the speed of the marathon)6:30/km marathon speed? 6:00-10/km interval)
The speed game is a tempo interplay, where YOU control your speed individually (e. g.4min fast, then 3min slow again, then maybe up to the next tree fast, then up to the next bank slowly, etc.) The slow endurance run is 10-20sec. slower than your planned marathon speed (e. g., the speed of the marathon)6:30/km? 6:40-50/km)
The marathon run is your planned marathon speed up to 10sec. faster. The alternative training should increase your fitness and show the body a different strain. You are welcome to extend cycling for up to 2 hours or go swimming. Also, don't forget to stretch your muscles after training.
Follow the training plan and you will become faster and improve your time.
Andre Stübs and ShapeYOU wish YOU with the new training plan much fun and good luck for your first marathon.
Training plan
With this training schedule YOU should be able to complete the marathon under 4:30 hours to be able to walk. But you should have some basic stamina. The speed in interval training should be about 20-30sec. faster than your Planned marathon cut (e. g.6:30/km marathon speed? 6:00-10/km interval) The speed game is a tempo interplay, where you control your speed individually. (Example4min fast, then 3min slow again, then maybe until the next Tree fast, then to the next bank slowly, etc.) The slow endurance run is 10-20sec. slower than your planned Marathon speed (e. g.6:30/km? 6:40-50/km) The marathon run is your planned marathon speed up to 10sec. faster. The alternative training should increase your fitness and improve your body's ability to Show load. You can extend cycling up to 2 hours or go for a swim. Also, don't forget to stretch your muscles after training. Andre Stübs and ShapeYOU wish YOU a lot of fun and good luck for your first marathon.
1. Stress Week A
| Monday: | Rest day |
| Tuesday: | 10min on/off, interval training (10x2min, break: 1min) (10km) |
| Wednesday: | Rest Day |
| Thursday: | Speed Play (8 km) |
| Friday: | Rest Day |
| Saturday: | Alternative training bike (45 Min) |
| Sunday: | Slow endurance run (16 km) |
| Total Performance: | 34 km |
2. Stress-Week B
| Monday: | Rest Day |
| Tuesday: | 10min on/off, interval training (8x3min, break: 1:30min) (10km) |
| Wednesday: | Rest Day |
| Thursday: | Speed Play (10 km) |
| Friday: | Rest Day |
| Saturday: | Alternative training bike (45 Min) |
| Sunday: | Slow endurance run (18 km) |
| Total Performance: | 38 km |
3. Stress-Week C
| Monday: | Rest Day |
| Tuesday: | 10min run in/out, interval training (6x4min, break: 2min) (10km) |
| Wednesday: | Rest Day |
| Thursday: | Speed Play (13 km) |
| Friday: | Rest Day |
| Saturday: | Alternative training bike (45 Min) |
| Sunday: | Slow endurance run (20 km) |
| Total Performance: | 43 km |
4. Rest Week A
| Monday: | Rest Day |
| Tuesday: | Endurance Run (8 km) |
| Wednesday: | Rest Day |
| Thursday: | Alternative training bike (45 Min) |
| Friday: | Rest Day |
| Saturday: | Slow endurance run (12 km) |
| Sunday: | Alternative training bike (45 Min) |
| Total Performance: | 20 km |
5. Stress-Week A
| Monday: | Rest Day |
| Tuesday: | Marathon Run (10 km) |
| Wednesday: | Rest Day |
| Thursday: | Speed Play (12 km) |
| Friday: | Rest Day |
| Saturday: | Alternative training bike (45 Min) |
| Sunday: | Slow endurance run (22 km) |
| Total Performance: | 44 km |
6. Stress-Week B
| Monday: | Rest Day |
| Tuesday: | Marathon Run (10 km) |
| Wednesday: | Slow endurance run (12 km) |
| Thursday: | Rest Day |
| Friday: | Speed Play (10 km) |
| Saturday: | Alternative training bike (45 Min) |
| Sunday: | Slow endurance run (24 km) |
| Total Performance: | 50 km |
7. Stress-Week C
| Monday: | Rest Day |
| Tuesday: | Marathon Run (12 km) |
| Wednesday: | Slow endurance run (10 km) |
| Thursday: | Rest Day |
| Friday: | Speed Play (12 km) |
| Saturday: | Alternative training bike (45 Min) |
| Sunday: | Slow endurance run (26 km) |
| Total Performance: | 60 km |
8. Rest Week B
| Monday: | Rest Day |
| Tuesday: | Slow endurance run (6 km) |
| Wednesday: | Rest Day |
| Thursday: | Speed Play (10 km) |
| Friday: | Rest Day |
| Saturday: | Alternative training bike (45 Min) |
| Sunday: | Slow endurance run (14 km) |
| Total Performance: | 30 km |
9. Stress-Week A
| Monday: | Rest Day |
| Tuesday: | Marathon Run (12 km) |
| Wednesday: | Slow endurance run (10 km) |
| Thursday: | Rest Day |
| Friday: | 10min on/off, interval training (10x2 min, Break: 1min) (10km) |
| Saturday: | Alternative training bike (45 Min) |
| Sunday: | Slow endurance run (30 km) |
| Total Performance: | 62 km |
10. Stress-Week B
| Monday: | Rest Day |
| Tuesday: | Marathon Run (14 km) |
| Wednesday: | Slow endurance run (10 km) |
| Thursday: | Rest Day |
| Friday: | 10min on/off, interval training (8x3 min, Break:1:30min) (10km) |
| Saturday: | Alternative training bike (45 Min) |
| Sunday: | Slow endurance run (20 km) |
| Total Performance: | 55 km |
11. Stress-Week C
| Monday: | Rest Day |
| Tuesday: | Marathon Run (18 km) |
| Wednesday: | Slow endurance run (10 km) |
| Thursday: | Rest Day |
| Friday: | 10min on/off, interval training (6x4 min, Break: 2min) (10km) |
| Saturday: | Alternative training bike (45 Min) |
| Sunday: | Slow endurance run (14 km) |
| Total Performance: | 52 km |
12. Competition Week
| Monday: | Rest Day |
| Tuesday: | Alternative training bike (30 Min) |
| Wednesday: | Speed Play (8 km) |
| Thursday: | Rest Day |
| Friday: | Slow endurance run (5 km) |
| Saturday: | Slow endurance run mit 5x20sec. Sprints (4 km) |
| Sunday: | Wettkampftag! |
| Total Performance: | 59 km |
