Erster Marathon / Halbmarathon – 8-Wochen-Plan

Schritt für Schritt zum ersten Ziel – für Einsteigerinnen und Einsteiger

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Erster Marathon – 8 Wochen
Woche 1
  • Montag Pause
  • Dienstag Tempo Run (5 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 5 sets of 30-second all-out sprints with 1-minute rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (10 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (5 km)Locker
Woche 2
  • Montag Pause
  • Dienstag Tempo Run (6 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 6 sets of 30-second all-out sprints with 45-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (12 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (6 km)Locker
Woche 3
  • Montag Pause
  • Dienstag Tempo Run (7 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 7 sets of 30-second all-out sprints with 30-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (14 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (7 km)Locker
Woche 4
  • Montag Pause
  • Dienstag Tempo Run (8 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 8 sets of 30-second all-out sprints with 30-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (16 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (8 km)Locker
Woche 5
  • Montag Pause
  • Dienstag Tempo Run (8 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 8 sets of 40-second all-out sprints with 30-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (18 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (8 km)Locker
Woche 6
  • Montag Pause
  • Dienstag Tempo Run (9 km, tempo pace)Tempo
  • Mittwoch Interval Training (After warm-up, perform 8 sets of 40-second all-out sprints with 30-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (20 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (9 km)Locker
Woche 7
  • Montag Pause
  • Dienstag Tempo Run (9 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 10 sets of 40-second all-out sprints with 30-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (22 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (9 km)Locker
Woche 8 (Taper vor dem Event)
  • Montag Pause
  • Dienstag Tempo Run (8 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 6 sets of 30-second all-out sprints with 45-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Short Run (4 km, fast pace approximately 4:30-5:30 per km, adjust according to individual physical condition)Fast Run
  • Samstag Pause
  • Sonntag Pre-Race Rest
Erster Halbmarathon – 8 Wochen
Woche 1
  • Montag Pause
  • Dienstag Tempo Run (3 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 5 sets of 30-second all-out sprints with 1-minute rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (5 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (3 km, easy pace)Locker
Woche 2
  • Montag Pause
  • Dienstag Tempo Run (4 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 6 sets of 30-second all-out sprints with 45-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (6 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (4 km)Locker
Woche 3
  • Montag Pause
  • Dienstag Easy Run (4 km)Locker
  • Mittwoch Interval Training (After warm-up, perform 7 sets of 30-second all-out sprints with 30-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (7 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (4 km)Locker
Woche 4
  • Montag Pause
  • Dienstag Tempo Run (5 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 8 sets of 30-second all-out sprints with 30-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (8 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (5 km)Locker
Woche 5
  • Montag Pause
  • Dienstag Tempo Run (5 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 8 sets of 40-second all-out sprints with 30-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (10 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (5 km)Locker
Woche 6
  • Montag Pause
  • Dienstag Tempo Run (6 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 8 sets of 40-second all-out sprints with 30-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (12 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (6 km)Locker
Woche 7
  • Montag Pause
  • Dienstag Tempo Run (6 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 10 sets of 40-second all-out sprints with 30-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Long Run (14 km, easy pace)Langer Lauf
  • Samstag Pause
  • Sonntag Easy Run (6 km)Locker
Woche 8 (Taper vor dem Event)
  • Montag Pause
  • Dienstag Tempo Run (5 km)Tempo
  • Mittwoch Interval Training (After warm-up, perform 6 sets of 30-second all-out sprints with 45-second rest between sets)Intervalle
  • Donnerstag Pause
  • Freitag Short Run (4 km, fast pace approximately 4:30-5:30 per km, adjust according to individual physical condition)Fast Run
  • Samstag Pause
  • Sonntag Pre-Race Rest
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