We spoke with one of Germany's best long distance runners, Jan Fitschen, about his goals for this year. He tells us how he periodizes his training, introduces us to a hard week of training and says why he considers alternative training incredibly important.
trainingsworld.com: What are your goals for the current season? What are your seasonal highlights?
Jan Fitschen: I am working to qualify for the Marathon European Marathon Marathon. However, this is very close due to an injury. If it does not work out, I'm looking forward to one of the fantastic German autumn marathons.
trainingsworld.com: How do you periodize your training in this competition season? How exactly do you plan your preparation?
Jan Fitschen: At the moment I am trying to get fit after the injury. Not everything can be planned exactly, but one has to listen to oneself and see what the body already tolerates. The intense preparation for the marathon then begins four months before the race. Otherwise we will have the corresponding highlights in spring and autumn with the respective marathon. Two to three weeks to recover after the race, then slowly rebuild, 4 months to shoot, two weeks tap and then off.
Scope and speed must be right
trainingsworld.com: Of course, our athletes are particularly interested in how an exemplary training week looks like in preparation.
Jan Fitschen: Attached you will find a table from an altitude training camp in Kenya at 2400m altitude. This was in the hard phase a few weeks before the marathon. We completed 2 hard sessions (Tue and Sat) and also a lot of basic stamina. 223km / week total and in addition a little bike ergo. The speed information is in min / km. So means 4: 00 = 4min / km = 15km / h and eg 3:45 in about 16km / h. Everything in very undulating terrain on sandy tracks. Sober means before breakfast, only with a little water before. Boredom is not there ????
A sample training week by Jan Fitschen
trainingsworld.com: What do you attach special importance to in the last weeks of competition preparation? Do certain aspects come to the fore again?
Jan Fitschen: Scope and speed must be right and now regeneration (physio, etc.) is becoming increasingly important.
trainingsworld.com: Do you perform specific regenerative units or balance sports to minimize any risk of injury?
Jan Fitschen: Yes. Especially aquajoggen, but also swimming, cycling and in winter cross-country skiing. Super endurance training without shock loads on bones and joints. Alternative training is very important to me.
There is no special nutrition plan with me
trainingsworld.com: What do you generally pay attention to during your training and competition? Do you still have a separate nutrition plan with regard to the competition?
Jan Fitschen: I do not have a special nutrition plan with me. I generally try to achieve an increased protein content in the diet to enable an improved recovery. In the morning, for example, there is my runner cereal START mixed with half an apple or a banana. After the first training then the runner cereals GOAL. Organic cereal, fine flakes and therefore easy to digest. Perfect for all athletic active.
trainingsworld.com: How important is the psyche or well-being in the competition and in the competition preparation? What techniques do you have to motivate yourself in a "motivational hole"?
Jan Fitschen: The head is extremely important, especially in endurance sports. I overcame motivation holes by sticking to small intermediate goals. "Does not run at km 23, just keep running until km 24 and then keep looking, etc." I also know that small crises are part of it. Each of us has already coped with them before. We can do it this time too
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