Training marathons

Preparation for marathon training

A marathon is one of the greatest challenges in endurance sports and requires thorough preparation. An important part of this preparation is a well thought-out training plan, tailored to the individual needs and goals of each runner. Such a plan should provide a careful balance between training load and recovery to avoid overuse and injury. This also includes various training methods such as interval training, tempo runs and long runs to train the body's various energy production systems. Proper nutrition and adequate recovery are also essential to build and maintain the body during intense periods of exercise.

A well-structured training plan can help increase a runner's performance and endurance and help them achieve their goal of running a successful marathon. We present you Training plans for the last twelve weeks before the Salzburg Marathon 2023 – depending on the intended term.

Training plans for a marathon preparation

< 5:00

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< 4:00

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< 3:30

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< 3:00

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Your dream of the marathon

Running a marathon like the one in Salzburg once in a lifetime – that's what many people wish for. With the orientation aids, marathon tips and training plans from the Salzburg Marathon organizer Johannes Langer, who can look back on four decades of experience as a running coach, you can walk the path to your dream more easily.

Learn to challenge your body regularly without overdoing it. Health is the most important building block for building your form. With varied training, a good balance between stress and regeneration phases and a targeted increase in training, you constantly set new stimuli that bring you step by step closer to your goal.

You can find detailed information about your training in the blog of certified trainer Johannes Langer

Running meetings on Sunday – a dynamic start to the new year

  • 29 January at 10 a.m. – Hellbrunn Palace Park (entrance at the children’s playground)
  • 5 February at 10 a.m. – in the Volksgarten (Hundertwasser-Allee)
  • 26 February at 10 a.m. – Hellbrunn Palace Park (entrance at the children’s playground)
  • March 5th at 10 a.m. – in the Volksgarten (Hundertwasser-Allee)
  • March 19 at 10 a.m. – Hellbrunn Palace Park (entrance at the children’s playground)
  • April 2 at 10 a.m. – in the Volksgarten (Hundertwasser-Allee)
  • April 16 at 10 a.m. – Hellbrunn Palace Park (entrance at the children’s playground)
  • April 30 at 10 a.m. – in the Volksgarten (Hundertwasser-Allee)
  • May 7th at 10 a.m. – in the Volksgarten (Hundertwasser-Allee)

Health check

Are you fit enough for the Salzburg Marathon?

The marathon or first half marathon is a delightful challenge, but the strain shouldn't be underestimated. In addition to your realistic self-assessment and your motivating thoughts, a fitness check with your trusted sports doctor provides important clues for sensible preparation.

Your health is paramount: No matter what distance you aim for, only start if you are healthy and your body can take the strain. Then your running adventure will definitely be a pleasure.

Qualified sports physicians check your fitness for sports and support you in achieving your sporting and health goals. We recommend that you consult our Salzburg Marathon doctor, Dr. to consult Holger Förster. (see contact information below)

PS: As the organizer of the marathon, we recommend a preparation period of at least one and a half to two years, for example for newcomers to the marathon distance.

GRR questionnaire

Your health is very important to us!

The German Road Races eV association wants to actively support you in your sporting activities, so that you can do sport independently and in a health-conscious manner and prevent possible health hazards. In cooperation with the German Sports University in Cologne, the German Society for Sports Medicine and Prevention and German Road Races, a scientifically sound test instrument has been created, which we would like to advise you to take part in. We therefore ask you to fill out the short GRR questionnaire on health conscientiously. You will receive an evaluation of your information at the end of the questionnaire. Please take a few minutes for your health!

Here is the questionnaire

dr Holger Forster

dr Holger Förster has been an avid runner himself for decades and is your contact for sports medicine questions.

Ordination Dr. Holger Forster

+43 662 – 434560

Healthy & fit for the running festival

For questions about your health and on the way to your goals:

Furthermore we recommend:

Univ. Institute for Sports Medicine Prof.DDr. Joseph Niebauer
5020 Salzburg, Lindhofstrasse 20
Telephone: +43 662-4482-4270
home page:

dr Thomas Sinnissbichler
Practice for sport, prevention and movement medicine
5202 Neumarkt, Hauptstrasse 39
Telephone: +43 6216 41 11

English (UK)