Marathon 

R NIVEAU 2

16 weken
5 workouts/week

2020-06-29 – 2020-10-18

Marathon running for intermediate users based on heart rate

Week 1

2020-06- W01D1-Cross Cross train, 40 minutes.

29 Training

2020-06- W01D2-Easy Run • Run in Z2, easy pace, 40 minutes.

30 • Cool down, 5 to 10 minutes.
• Stretch.

2020-07- W01D3-Intervals • Warm up, 10 minutes.

01 • Run in Z4, threshold pace, 4 minutes. Recovery run, 90 seconds. Repeat 4
times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-07- W01D4-Cross Cross train, 45 minutes.

02 Training

2020-07- Rest Rest day.

03

2020-07- W01D6-Fartlek Run • Run, vary your intensity throughout the workout, 45 minutes.
04 • Cool down, 5 to 10 minutes.
• Stretch.

2020-07- W01D7-Long Run • Run in Z2, easy conversational pace, 75 minutes.

05 • Cool down, 5 to 10 minutes.
• Stretch.

Week 2

2020-07- W02D1-Yoga Class Optional: Pilates.

06

2020-07- W02D2-Recovery • Run in Z2, easy pace, 45 minutes.

07 Run • Cool down, 5 to 10 minutes.
• Stretch.
/
2020-07- W02D3-Intervals • Warm up, 10 minutes.
08 • Run in Z4, threshold pace, 5 minutes. Recovery run, 90 seconds. Repeat 4
times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-07- W02D4a-Cross Cross train, 30 minutes.

09 Training

2020-07- W02D4b-Recovery • Run in Z2, easy pace, 30 minutes.

09 Run • Cool down, 5 to 10 minutes.
• Stretch.

2020-07- Rest Rest day.

10

2020-07- W02D6-Intervals • Warm up, 10 minutes.

11 • Run in Z4, moderate to hard pace, 5 minutes. Recovery run, 2 minutes.
Repeat 4 times.
• Run up hills if possible.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-07- W02D7-Long Run • Run in Z2, easy pace, 90 minutes.

12 • Cool down, 5 to 10 minutes.
• Stretch.

Week 3

2020-07- W03D1-Yoga Class Optional: Pilates.

13

2020-07- W03D2-Intervals • Warm up, 10 minutes.

14 • Run in Z4, threshold pace, 5 minutes. Recovery run, 90 seconds. Repeat 5
times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-07- W03D3-Cross Cross train, 45 minutes.

15 Training

2020-07- W03D4-Recovery • Run in Z2, easy pace, 45 minutes.

16 Run • Cool down, 5 to 10 minutes.
• Stretch.

2020-07- Rest Rest day.

17

/
2020-07- W03D6-Intervals • Warm up, 10 minutes.
18 • Run in Z4, moderate to hard pace, 10 minutes. Recovery run, 2 minutes.
Repeat 2 times.
• Run up hills if possible.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-07- W03D7-Long Run • Run in Z2, easy conversational pace, 105 minutes.
19 • Cool down, 5 to 10 minutes.
• Stretch.

Week 4

2020-07- W04D1-Yoga Class Optional: Pilates.

20

2020-07- W04D2-Intervals • Warm up, 15 minutes.

21 • Run in Z4, threshold pace, 8 minutes. Recovery run, 2 minutes. Repeat 3
times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-07- W04D3a-Recovery • Run in Z2, easy pace, 30 minutes.

22 Run • Cool down, 5 to 10 minutes.
• Stretch.

2020-07- W04D3b-Cross Body weight excercises, 15 minutes.

22 Training

2020-07- W04D4-Fartlek Run • Run, vary your intensity throughout the workout, 45 minutes.
23 • Cool down, 5 to 10 minutes.
• Stretch.

2020-07- Rest Rest day.

24

2020-07- W04D6-Intervals • Warm up, 10 minutes.

25 • Run in Z4, threshold pace, 10 minutes. Recovery run, 2 minutes. Repeat
3 times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-07- W04D7-Long Run • Run in Z2, easy conversational pace, 135 minutes.
26 • Cool down, 5 to 10 minutes.
• Stretch.

Week 5
/
2020-07- Rest Rest day
2020-07- Rest Rest day.
27

2020-07- W05D2-Intervals • Warm up, 10 minutes.

28 • Run in Z4, threshold pace, 6 minutes. Recovery run, 90 seconds. Repeat 5
times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-07- W05D3a-Recovery • Run in Z2, easy pace, 30 minutes.

29 Run • Cool down, 5 to 10 minutes.
• Stretch.

2020-07- W05D3b-Cross Body weight excercises, 15 minutes. Leg excercises, 15 minutes.

29 Training

2020-07- W05D4-Cross Core excercises, 20 minutes. Body weight excercises, 20 minutes. Leg
30 Training excercises, 20 minutes.

2020-07- Rest Rest day.

31

2020-08- W05D6-Intervals • Warm up, 10 minutes.

01 • Run in Z4, threshold pace, 5 minutes. Recovery run, 1 minute. Repeat 6
times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-08- W05D7-Long Run • Run in Z2, easy pace, 90 minutes.

02 • Cool down, 5 to 10 minutes.
• Stretch.

Week 6

2020-08- Rest Rest day.

03

2020-08- W06D2-Intervals • Warm up, 10 minutes.

04 • Run in Z4, threshold pace, 10 minutes. Recovery run, 2 minutes. Repeat 3
times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-08- W06D3a-Recovery • Run in Z2, easy pace, 30 minutes.

05 Run • Cool down, 5 to 10 minutes.
• Stretch.

2020-08- W06D3b-Cross Body weight excercises, 15 minutes. Leg excercises, 15 minutes.

05 Training

2020-08- W06D4-Intervals • Warm up, 15 minutes.

06 • Run in Z4, 10K pace, 3 minutes. Recovery run, 90 seconds. Repeat 5
times.
/
• Cool down 5 to 10 minutes
 Cool down, 5 to 10 minutes.
• Stretch.

2020-08- Rest Rest day.

07

2020-08- W06D6-Intervals • Warm up, 10 minutes.

08 • Run in Z4, threshold pace, 10 minutes. Recovery run, 90 seconds. Repeat
3 times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-08- W06D7-Long Run • Run in Z2, easy conversational pace, 150 minutes.
09 • Cool down, 5 to 10 minutes.
• Stretch.

Week 7

2020-08- W07D1-Pilates Optional: Rest day.

10

2020-08- W07D2a-Recovery • Run in Z2, easy pace, 30 minutes.

11 Run • Cool down, 5 to 10 minutes.
• Stretch.

2020-08- W07D2b-Cross Body weight, excercises, 15 minutes. Leg excercises, 15 minutes. Core
11 Training exercises, 15 minutes.

2020-08- W07D3-Intervals • Warm up, 15 minutes.

12 • Run in Z4, 10K pace, 1km. Recovery run, 90 seconds. Repeat 6 times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-08- W07D4-Easy Run • Run in Z2, easy pace, 40 minutes.

13 • Cool down, 5 to 10 minutes.
• Stretch.

2020-08- W07D5-Intervals • Warm up, 10 minutes.

14 • Run in Z4, moderate to hard pace, 6 minutes. Recovery run, 90 seconds.
Repeat 4 times.
• Run up hills if possible.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-08- Rest Rest day.

15

2020-08- W07D7-Long Run • Run in Z2, easy conversational pace, 150 minutes.
16 • Cool down, 5 to 10 minutes.
• Stretch.

Week 8 /
2020-08- W08D1a-Recovery • Run in Z2, easy pace, 30 minutes.
17 Run • Cool down, 5 to 10 minutes.
• Stretch.

2020-08- W08D1b-Cross Body weight excercises, 15 minutes. Leg excercises, 15 minutes.

17 Training

2020-08- W08D2-Intervals • Warm up, 10 minutes.

18 • Run in Z4, threshold pace, 10 minutes. Recovery run, 90 seconds. Repeat
3 times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-08- W08D3-Cross Cross train, 45 minutes.

19 Training

2020-08- W08D4-Recovery • Run in Z2, easy pace, 30 minutes.

20 Run • Cool down, 5 to 10 minutes.
• Stretch.

2020-08- W08D5-Intervals • Warm up, 15 minutes.

21 • Run in Z4, 10K pace for 1 km. Recovery run, 90 seconds. Repeat 6 times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-08- Rest Rest day.

22

2020-08- W08D7-Long Run • Run in Z2, easy conversational pace, 165 minutes.
23 • Cool down, 5 to 10 minutes.
• Stretch.

Week 9

2020-08- W09D1-Full Stretch Optional: Yoga class.

24

2020-08- W09D2-Easy Run • Run in Z2, easy pace, 45 minutes.

25 • Cool down, 5 to 10 minutes.
• Stretch.

2020-08- W09D3-Intervals • Warm up, 10 minutes.

26 • Run in Z4, threshold pace, 8 minutes. Recovery run, 2 minutes. Repeat 4
times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-08- W09D4a-Recovery • Run in Z2, easy pace, 40 minutes.

27 Run • Cool down, 5 to 10 minutes.
• Stretch.
/
2020-08- W09D4b-Cross Body weight excercises, 30 minutes.
27 Training

2020-08- Rest Rest day.

28

2020-08- W09D6-Easy Run • Run in Z2, easy pace, 40 minutes.

29 • Cool down, 5 to 10 minutes.
• Stretch.

2020-08- W09D7-Long Run • Run in Z2, easy pace, 60 minutes.

30 • Run in Z3, half marathon pace, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.

Week 10

2020-08- W10D1-Full Stretch Optional: Yoga class.

31

2020-09- W10D2-Intervals • Warm up, 15 minutes.

01 • Run in Z4, 10K pace, 3 minutes. Recovery run, 90 seconds. Repeat 5
times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-09- W10D3-Easy Run • Run in Z2, easy pace, 30 minutes.

02 • Cool down, 5 to 10 minutes.
• Stretch.

2020-09- W10D4-Threshold • Run in Z2, easy pace, 10 minutes.

03 Run • Run in Z4, threshold pace, 10 minutes.
• Run in Z2, easy pace, 10 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-09- Rest Rest day.

04

2020-09- W10D6-Easy Run • Run in Z2, easy pace, 20 minutes.

05 • Cool down, 5 to 10 minutes.
• Stretch.

2020-09- W10D7-Half RACE DAY! GOOD LUCK!

06 Marathon

Week 11

2020-09- W11D1-Full Optional: Yoga class.

07 Stretch

/
2020-09- W11D2-Cross Core excercises, 15 minutes. Body weight excercises, 15 minutes. Leg
2020 09 W11D2 Cross Core excercises, 15 minutes. Body weight excercises, 15 minutes. Leg
08 Training excercises, 15 minutes.

2020-09- W11D3-Intervals • Warm up, 8 minutes.

09 • Run in Z4, threshold pace, 10 minutes. Recovery run, 2 minutes. Repeat 3
times.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-09- W11D4-Easy Run • Run in Z2, easy pace, 45 minutes.

10 • Cool down, 5 to 10 minutes.
• Stretch.

2020-09- Rest Rest day.

11

2020-09- W11D6-Easy Run • Run in Z2, easy pace, 30 minutes.

12 • Cool down, 5 to 10 minutes.
• Stretch.

2020-09- W11D7-Long Run • Run in Z2, easy conversational pace, 150 minutes.
13 • Run in Z3, marathon pace, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.

Week 12

2020-09- W12D1-Full Stretch Optional: Yoga class.

14

2020-09- W12D2-Easy Run • Run in Z2, easy pace, 45 minutes.

15 • Cool down, 5 to 10 minutes.
• Stretch.

2020-09- W12D3-Intervals • Warm up, 15 minutes.

16 • Run in Z4, threshold pace, 8 minutes. Recovery run, 2 minutes. Repeat 4
times.
• Run in Z2, easy pace, 15 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-09- W12D4-Cross Optional: Rest day.

17 Training

2020-09- W12D5-Intervals • Warm up, 15 minutes.

18 • Run in Z4, 10K pace, 2 minutes. Recovery run, 1 minute. Repeat 5 times.
• Cool down, 15 minutes.
• Stretch.

2020-09- W12D6-Easy Run • Run in Z2, easy pace, 30 minutes.

19 • Cool down, 5 to 10 minutes.
• Stretch.

/
2020-09- W12D7-Long Run • Run in Z2, easy pace, 135 minutes.
20 • Run in Z3, marathon pace, 45 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.

Week 13

2020-09-21 Rest Rest day.

2020-09-22 W13D2-Intervals • Warm up, 15 minutes.

• Run in Z4, 10K e ort, 1K. Recovery run, 90 seconds. Repeat 3 times.
• Recovery run, 3 minutes.
• Run in Z4, 10K e ort, 1K. Recovery run, 90 seconds. Repeat 3 times.
• Cool down, 15 minutes.
• Stretch

2020-09-23 W13D3-Cross Training Cross train, 45 minutes.

2020-09-24 W13D4-Threshold Run • Run in Z2, easy pace, 25 minutes.

• Run in Z4, threshold pace, 20 minutes.
• Run in Z2, easy pace, 25 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-09-25 Rest Rest day.

2020-09-26 W13D6-Easy Run • Run in Z2, easy pace, 30 minutes.

• Cool down, 5 to 10 minutes.
• Stretch.

2020-09-27 W13D7-Long Run • Run in Z2, easy pace, 90 minutes.

• Run in Z3, marathon pace, 60 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.

Week 14

2020-09- W14D1-Full Stretch Optional: Pilates.

28

2020-09- W14D2-Easy Run • Run in Z2, easy pace, 45 minutes.

29 • Cool down, 5 to 10 minutes.
• Stretch.

2020-09- W14D3-Intervals • Warm up, 10 minutes.

30 • Run in Z4, threshold pace, 8 minutes. Recovery run, 90 seconds. Repeat 4
times.
• Cool down, 10 minutes.
/
• Stretch
 • Stretch.

2020-10- W14D4-Cross Cross train, 45 minutes.

01 Training

2020-10- Rest Rest day.

02

2020-10- W14D6-Easy Run • Run in Z2, easy pace, 40 minutes.

03 • Cool down, 5 to 10 minutes.
• Stretch.

2020-10- W14D7-Long Run • Run in Z2, easy pace, 60 minutes.

04 • Run in Z3, marathon pace, 60 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.

Week 15

2020-10- Rest Rest day.

05

2020-10- W15D2-Intervals • Warm up, 10 minutes.

06 • Run in Z4, threshold pace, 5 minutes. Recovery run, 1 minute. Repeat 6
times.
• Cool down, 10 minutes.
• Stretch.

2020-10- W15D3-Cross Cross train, 45 minutes.

07 Training

2020-10- W15D4-Threshold • Run in Z2, easy pace, 25 minutes.

08 Run • Run in Z4, threshold pace, 25 minutes.
• Run in Z2, easy pace, 25 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.

2020-10- W15D5-Swim Optional: Rest day.

09

2020-10- W15D6-Easy Run • Run in Z2, easy pace, 30 minutes.

10 • Cool down, 5 to 10 minutes.
• Stretch.

2020-10- W15D7-Long Run • Run in Z2, easy pace, 10 minutes.

11 • Run in Z3, marathon pace, 50 minutes.
• Run in Z2, easy pace, 10 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.

Week 16 /
 2020-10- Rest Rest day.
12

2020-10- W16D2-Intervals • Warm up, 10 minutes.

13 • Run in Z4, threshold pace, 5 minutes. Recovery run, 1 minute. Repeat 2
times.
• Cool down, 10 minutes.
• Stretch.

2020-10- Rest Rest day.

14

2020-10- W16D4-Easy Run • Run in Z2, easy pace, 30 minutes.

15 • Cool down, 5 to 10 minutes.
• Stretch.

2020-10- Rest Rest day.

16

2020-10- W16D6-Easy Run • Run in Z2, easy pace, 20 minutes.

17 • Cool down, 5 to 10 minutes.
• Stretch.

2020-10- W16D7- RACE DAY! GOOD LUCK!

18 Marathon

Gemaakt door
Full Potential
Toen hij 30 jaar was, veranderde Keith Anderson zijn manier van leven en begon hij met hardlopen om zijn
conditie te verbeteren en af te vallen. Na advies van experts te hebben ingewonnen en ink te hebben getraind,
rende hij een marathon in 2 uur en 17 minuten en werd hij op 41-jarige leeftijd 10e in de marathon van de
Gemenebestspelen. Keith's bedrijf, Full Potential, biedt professionele coaching voor zowel beginners als de beste
hardlopers.
De informatie, adviezen en trainingsplannen op deze website zijn alleen voor educatieve doeleinden. Voordat u uw
trainingsgewoonten aanpast en informatie of trainingsplannen van deze website gaat gebruiken, verdient het aanbeveling contact
op te nemen met uw arts. Als u de adviezen of trainingsplannen op deze website volgt, doet u dit op eigen risico. Garmin is niet
verantwoordelijk voor eventueel letsel of andere gezondheidsproblemen die mogelijk kunnen optreden als u de adviezen of
trainingsplannen op deze website volgt.

Help (/nl-NL/help) Status (/nl-NL/status) Privacyverklaring (https://www.garmin.com/nl-NL/privacy/connect/)

Gebruiksvoorwaarden (http://www.garmin.com/terms) Beveiliging (https://www.garmin.com/nl-NL/legal/security)

Connect is mogelijk gemaakt door Garmin (http://www.garmin.com) • Copyright © 1996-2020 Garmin Ltd. of haar dochterondernemingen •

Versie: 4.32.0.14,

Nauwkeurig. van activiteiten (http://www.garmin.com/nl-NL/legal/atdisclaimer)

/
/