In the two previous articles, we have defined the requirements of a marathon and described what you should always pay attention to when training. But it is also important that you analyze your current status. Only then can you create your personal training plan.
Analyze starting point!
Before you put together your training content, you should know the current state of your body. Spiroergometry on the treadmill can help you identify your running training areas. You will also receive information about your maximum oxygen uptake capacity and your current level of performance. This information allows you to tailor your training to your needs! In contrast to the standard training areas often recommended in books, in which the maximum heart rate is considered as the starting point for your training, you receive in a spiroergometry training zones tailored to your actual metabolism. Only this guarantees that you are really on the right track.
Your training plan
When you have an overview of the current performance and your training areas have been determined, you have the next step ahead. Now this information has to be translated into actual training. Which should be the focus in training? This content results from the test results, the stress profile of a marathon and the basics of energy provisioning. With loose runs in the basic endurance area you lay the foundation for your fitness. The proportion of faster intervals and slow basic training you need to match your performance. The more experienced you are, the more important fast runs are. Especially when the basic endurance level is not sufficiently well trained, you are in danger of being overburdened. training recommendations
- Plan a start in a marathon in the long term!
- Prepare for your first marathon at least 15 - 18 months
- Include intensive and extensive intervals in your training only if you have a good foundation.
- After 2-3 training sessions, you should observe a rest day.
Training areas for runners based on spiroergometry:
Light training intensity: The load is in a low range, so that the breathing is still "quiet" and in particular improves the aerobic energy supply.
Medium Training Intensity: In this stress zone, most of the energy is provided by carbohydrates
High exercise intensity : The training method in this intensive area is interval training.1
Marathon - How to create the challenge!
Marathon - train the body, but avoid overloads