glossary
DL = endurance run
HR = heart rate
FS = driving game (change tempo, playful)
TL = Tempo endurance run
Here you can find more information about different methods in running training
| Week 1 & 2: February 19th – March 3rd, 2024 | preparation phase |
|---|---|
| Monday | 45 min DL light / 15 min stretching & light strengthening or rest day |
| Tuesday | 20 min DL easy / 8x30sec. Run briskly (do not sprint!), in between 90 sec walking breaks / 30–40 min DL easy / 15 min stretching |
| Wednesday | rest day |
| Thursday | 20min DL easy / 20 DL medium / 15 min DL easy / 5 increase runs up to 90m / light strengthening exercises |
| Friday | rest day |
| Saturday | 20 min. DL easy / FS 2-5-3-2 min DL fast, in between 2 min trot / 10 min slowing down |
| Sunday | 90-105 min DL long, the last 15 min a bit faster / 3 increase runs / 15 min stretching |
Tip
The overall stress is increasing and, accordingly, regenerative measures are becoming more and more important: no matter how talented, trained, physically fit you may be, it is of no use if you are not sufficiently recovered. Therefore, eat lots of fruit, vegetables and whole foods - longer showers, lots of stretching and light self-massage increase the recovery effect.
Intensities: DL long & DL reg. ~6:20 min/km, DL easy ~6:00 min/km, DL medium ~5:35 min/km, FS/TL ~5:10 min/km.
| Week 3 & 4: March 4th – March 17th, 2024 | preparation phase |
|---|---|
| Monday | 30 min DL regenerative / 20 min stretching & light strengthening or rest day with sauna |
| Tuesday | 30 min DL easy / 3×5 min DL fast (in between 2min trot or walk) / 6x approx. 100m increase runs / 10 min coasting |
| Wednesday | Rest day with sauna, massage, whirlpool or similar |
| Thursday | 70 min DL easy / 2x approx. 100m increase runs / 20 min stretching & light strengthening |
| Friday | rest day |
| Saturday | 15 min DL easy / 2-3 increase runs / 10 min DL medium / 5 min DL easy / 10 min DL medium / 10 min DL easy / 2-3 increase runs |
| Sunday | 100-110 min DL long, the last quarter in hilly terrain / 15 min stretching & 3 easy progression runs |
Tip
Before we start the next training phase with a significant increase in volume, a regeneration week relieves the entire organism again: Leave out the intensive stress. Reduce the scope to about 60%. Increased use of sauna, massage and relaxation baths. Because, as the saying goes – “Strength comes from stillness!”
Intensities: DL long & DL reg. ~6:20 min/km, DL easy ~6:00, DL medium ~5:35, FS/TL ~5:10.
| Week 5 & 6: March 18th – March 31st, 2024 | preparation phase |
|---|---|
| Monday | 30 min DL regenerative / 20 min stretching & light strengthening or rest day with sauna |
| Tuesday | 30 min DL easy / 20 min DL at the planned marathon pace / 6x approx. 100m increase runs / 10 min coasting |
| Wednesday | Rest day with sauna, massage, whirlpool or similar |
| Thursday | 70 min easy DL / 2x approx. 100m increase runs / 20 min stretching & light strengthening / 20 min stretching |
| Friday | rest day |
| Saturday | 15 min DL easy / 2-3 increase runs / 10 min DL medium / 5 min DL easy / 10 min DL medium / 10 min DL easy / 2-3 increase runs |
| Sunday | 110-120 min DL long, the last quarter in hilly terrain / 15 min stretching & 3 easy progression runs |
Tip
In addition to long runs, runs at the planned marathon pace are also becoming increasingly important - adjust training times in part to the 9 a.m. start time for the marathon. Significantly increase the regeneration-promoting measures related to training. And one thing should always be clear: "I can do it because I want to!"
Intensities: DL long & DL reg. ~6:20 min/km, DL easy ~5:50 min/km, DL medium ~5:30 min/km, FS/TL ~5:00 min/km.
| Week 7 & 8: April 1st – April 14th, 2024 | preparation phase |
|---|---|
| Monday | 30 min DL regenerative / 20 min stretching & light strengthening or rest day with sauna |
| Tuesday | 30 min DL easy / 20 min at the planned marathon pace / 6x approx. 100m increase runs / 10 min coasting |
| Wednesday | Rest day with sauna, massage, whirlpool or similar |
| Thursday | 70 min DL easy / 2x approx. 100m increase runs / 20 min stretching & light strengthening |
| Friday | rest day |
| Saturday | 15 min DL easy / 10 min at planned marathon pace / 5 min DL easy / 10 min at planned marathon pace / 10 min DL easy / 2-3 increase runs |
| Sunday | 120-140 min DL long, the last 20 min run a little faster (maximum up to DL medium) / 15 min stretching & 3 easy increase runs |
Tip
The last six weeks before the SaM aim for a girth orientation that increases slightly up to two weeks before the marathon. However, increase the weekly volume by a maximum of approx. 15% in 4 weeks and this mainly by increasing the long endurance run. Increased use of sauna, massage and relaxation baths. Reinforce your positive thoughts: “I will succeed in the SaM. I'm getting stronger every day and every new day brings me one step closer to my goal!” Run a half marathon as a test!
Intensities: DL long & DL reg. ~6:20 min/km, DL easy ~5:45 min/km, DL medium ~5:30 min/km, FS/TL ~4:50 min/km.
| Week 9 & 10: April 15th – April 28th, 2024 | preparation phase |
|---|---|
| Monday | 40 min DL regenerative / 20 min gymnastics (stretching & light strengthening) or rest day |
| Tuesday | 10 min DL easy / 2×15 min at the planned marathon pace (rest = 12 min DL easy) / 5 min coasting |
| Wednesday | Rest day with sauna, massage, whirlpool or similar. |
| Thursday | 60-70 min DL easy / 6x approx. 100m increase runs / 20 min gymnastics (stretching & light strengthening) |
| Friday | rest day |
| Saturday | 20 min DL easy / 2-3 increase runs / 15 min at planned marathon pace / 5 min DL easy / 10 min at planned marathon pace / 10 min DL easy |
| Sunday | 120-140 min DL long, integrate ~5 increase runs into the run, take drinks with you / then stretch well |
Tip
The fourth and third training weeks before the SaM aim for a circumference orientation, which increases slightly up to two weeks before the marathon. However, only increase the scope by a maximum of 5-10%. Don't run too fast on long endurance runs. Increased use of sauna, massage and relaxation baths. The runs at marathon pace should train the feeling for the right running rhythm in the SaM. Even if you are sometimes tired from training and everyday life, think: "I can do the SaM because I want to!" Competitions are no longer full!
Intensities: DL long & DL reg. ~6:20 min/km, DL easy ~5:45 min/km, DL medium ~5:30 min/km, FS/TL ~4:50 min/km.
| Week 11: April 29th – May 5th, 2024 | regeneration phase |
|---|---|
| Monday | 40 min DL regenerative / 20 min gymnastics (stretching & light strengthening) or rest day |
| Tuesday | 50 min DL easy / 5x approx. 100m increase runs / 20 min stretching |
| Wednesday | Rest day with sauna, massage, whirlpool or similar. |
| Thursday | 10 min DL easy / 2×15 min at the planned marathon pace (rest = 12 min DL easy) / 5 min coasting |
| Friday | rest day |
| Saturday | 40 min DL easy / 20 min stretching |
| Sunday | 70 min DL easy / 3x approx. 100m increase runs |
Tip
Now comes the phase of recovery and thus the development of form. The penultimate week of training before the SaM is primarily used for regeneration. In no case can any missing form be made up for now.
The focus is now on relaxed endurance runs with a reduced total volume of approx. 40% in the week before last. Use sauna, massage, anti-fatigue baths. And you can be sure: "I can do it because I've prepared so well!"
Intensities: DL long & DL reg. ~6:20 min/km, DL easy ~5:45 min/km, DL medium ~5:30 min/km, FS/TL ~4:50 min/km.
| Week 12: May 6th – May 12th, 2024 | final stage |
|---|---|
| Monday | 20 min DL easy / 30 min DL at planned marathon pace / 15 min DL easy |
| Tuesday | 20 min DL easy / 25 min DL at planned marathon pace / 15 min DL easy |
| Wednesday | rest day |
| Thursday | 40 min DL easy / possibly sauna or massage / intensive stretching |
| Friday | rest day |
| Saturday | 20 min DL easy / 2-3 increase runs |
| Sunday | Start at 9 a.m.: Salzburg Marathon |
Tip
The last week before the big day: continue to use various regenerative options such as sauna without infusion, massage and lots of stretching. The last exhausting effort at the planned marathon pace for about 60-80 minutes seven days before the marathon. In the following days, the amount of training is gradually reduced and at the same time the amount of carbohydrates in the daily diet is increased. To store the large amount of carbohydrates, you also need a lot of liquid, such as a combination of fruit juice and mineral water or, as a supplement, drinks rich in minerals. Test the SaM drink "Powerade" in training! No ill-considered experiments! Think: "I'm looking forward to the Salzburg Marathon, which I've prepared so well for!"
Intensities: DL long & DL reg. ~6:20 min/km, DL easy ~5:45 min/km, DL medium ~5:30 min/km, FS/TL ~4:50 min/km.