Okay how boring it is to post another
training plan for marathon. There are so many on adidas miCoach website.
But this is different. First the training preparation is only 9 weeks.
Second the workouts are real.
Juli 2016
| Datum | Entfernung | Tempo | Geschwindigkeit | Duration | |
|---|---|---|---|---|---|
| 30/07/16 |
24,65
km
| 5:35min/km |
10,73
km/h
|
2:17:49
| |
| 29/07/16 |
6,63
km
| 6:25min/km |
9,34
km/h
|
42:35
| |
| 28/07/16 |
21,10
km
| 4:40min/km |
12,84
km/h
|
1:38:37
| |
| 26/07/16 |
12,00
km
| 4:44min/km |
12,66
km/h
|
56:51
| |
| 25/07/16 |
19,83
km
| 4:47min/km |
12,56
km/h
|
1:34:43
| |
| 24/07/16 |
11,65
km
| 4:46min/km |
12,57
km/h
|
55:35
| |
| 23/07/16 |
5,33
km
| 6:09min/km |
9,75
km/h
|
32:47
| |
| 20/07/16 |
9,11
km
| 5:57min/km |
10,08
km/h
|
54:12
| |
| 19/07/16 |
16,85
km
| 5:43min/km |
10,51
km/h
|
1:36:13
| |
| 18/07/16 |
27,07
km
| 4:53min/km |
12,28
km/h
|
2:12:16
| |
| 17/07/16 |
8,87
km
| 4:33min/km |
13,21
km/h
|
40:17
| |
| 17/07/16 |
5,69
km
| 5:01min/km |
11,97
km/h
|
28:31
| |
| 15/07/16 |
1,85
km
| 6:06min/km |
9,84
km/h
|
11:16
| |
| 15/07/16 |
0,41
km
| 7:13min/km |
8,31
km/h
|
2:59
| |
| 14/07/16 |
10,08
km
| 4:51min/km |
12,36
km/h
|
48:55
| |
| 14/07/16 |
8,37
km
| 4:39min/km |
12,90
km/h
|
38:56
| |
| 13/07/16 |
9,66
km
| 4:36min/km |
13,04
km/h
|
44:27
| |
| 12/07/16 |
17,41
km
| 4:40min/km |
12,87
km/h
|
1:21:09
| |
| 11/07/16 |
6,33
km
| 5:40min/km |
10,58
km/h
|
35:53
| |
| 11/07/16 |
13,00
km
| 4:50min/km |
12,40
km/h
|
1:02:55
| |
| 10/07/16 |
6,05
km
| 8:07min/km |
7,39
km/h
|
49:07
| |
| 10/07/16 |
3,14
km
| 5:03min/km |
11,89
km/h
|
15:50
| |
| 8/07/16 |
12,02
km
| 5:01min/km |
11,94
km/h
|
1:00:22
| |
| 7/07/16 |
8,19
km
| 5:12min/km |
11,52
km/h
|
42:38
| |
| 6/07/16 |
20,61
km
| 4:45min/km |
12,64
km/h
|
1:37:47
| |
| 6/07/16 |
1,46
km
| 6:12min/km |
9,67
km/h
|
9:03
| |
| 5/07/16 |
21,10
km
| 5:05min/km |
11,82
km/h
|
1:47:04
| |
| 3/07/16 |
10,25
km
| 4:38min/km |
12,93
km/h
|
47:33
| |
| 3/07/16 |
4,14
km
| 8:07min/km |
7,39
km/h
|
33:37
| |
| 1/07/16 |
2,91
km
| 8:58min/km |
6,69
km/h
|
26:07
|
August 2016
| Datum | Entfernung | Tempo | Geschwindigkeit | Duration |
|---|---|---|---|---|
| 30/08/16 |
11,09
km
| 4:46min/km |
12,59
km/h
|
52:51
|
| 28/08/16 |
30,70
km
| 4:56min/km |
12,17
km/h
|
2:31:21
|
| 27/08/16 |
15,75
km
| 3:33min/km |
16,87
km/h
|
56:00
|
| 27/08/16 |
13,59
km
| 4:04min/km |
14,73
km/h
|
55:20
|
| 26/08/16 |
11,01
km
| 4:13min/km |
14,24
km/h
|
46:24
|
| 25/08/16 |
4,18
km
| 6:36min/km |
9,10
km/h
|
27:34
|
| 24/08/16 |
26,91
km
| 5:02min/km |
11,92
km/h
|
2:15:26
|
| 22/08/16 |
3,84
km
| 7:41min/km |
7,81
km/h
|
29:31
|
| 21/08/16 |
10,40
km
| 6:01min/km |
9,96
km/h
|
1:02:39
|
| 16/08/16 |
12,58
km
| 4:57min/km |
12,11
km/h
|
1:02:20
|
| 15/08/16 |
11,26
km
| 5:03min/km |
11,87
km/h
|
56:55
|
| 14/08/16 |
28,02
km
| 4:42min/km |
12,78
km/h
|
2:11:34
|
| 12/08/16 |
10,71
km
| 4:36min/km |
13,06
km/h
|
49:11
|
| 9/08/16 |
11,39
km
| 4:06min/km |
14,61
km/h
|
46:47
|
| 8/08/16 |
11,38
km
| 4:45min/km |
12,63
km/h
|
54:03
|
| 6/08/16 |
37,38
km
| 4:47min/km |
12,56
km/h
|
2:58:33
|
| 4/08/16 |
19,19
km
| 4:53min/km |
12,29
km/h
|
1:33:40
|
| 2/08/16 |
11,41
km
| 5:02min/km |
11,91
km/h
|
57:27
|
| 1/08/16 |
24,69
km
| 4:42min/km |
12,78
km/h
|
1:55:57
|
September 2016
| Datum | Entfernung | Tempo | Geschwindigkeit | Duration | |
|---|---|---|---|---|---|
| 25/09/16 |
42,73
km
| 4:53min/km |
12,27
km/h
|
3:28:56
| |
| 22/09/16 |
6,30
km
| 8:24min/km |
7,14
km/h
|
52:54
| |
| 21/09/16 |
5,21
km
| 5:41min/km |
10,55
km/h
|
29:38
| |
| 20/09/16 |
11,38
km
| 4:52min/km |
12,34
km/h
|
55:19
| |
| 13/09/16 |
12,47
km
| 5:01min/km |
11,98
km/h
|
1:02:28
| |
| 11/09/16 |
30,58
km
| 4:24min/km |
13,62
km/h
|
2:14:43
| |
| 10/09/16 |
21,00
km
| 4:33min/km |
13,18
km/h
|
1:35:37
| |
| 7/09/16 |
11,66
km
| 5:12min/km |
11,52
km/h
|
1:00:42
| |
| 6/09/16 |
20,82
km
| 4:34min/km |
13,14
km/h
|
1:35:05
| |
| 3/09/16 |
31,00
km
| 5:04min/km |
11,85
km/h
|
2:37:00
| |
| 2/09/16 |
6,77
km
| 4:07min/km |
14,55
km/h
|
27:55
| |
| 2/09/16 |
7,22
km
| 5:30min/km |
10,90
km/h
|
39:44
|
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