[dude]

Da einige hier im Herbst bei einem Marathon starten, hier eine schoene Zusammenfassung eines sinnvollen Marathontrainings fuer die letzten 12-16 Wochen:

Aerobic Power Workouts (one per week):
1) 10 x 800 w 1:30 jog @ 110-112% of MP
2) 6 x 1 mile w 2 min jog @ 108-109% of MP
3) 4 x 2 mile w 3 min jog @ 105-106% of MP
4) 3 x 3 mile w 4 min jog @ 103-104% of MP
5) 2 x 5 mile w 5 min jog @ 101-102% of MP
6) 6 mile continuous run @ 104-105% of MP
7) 8 mile progression run @ 100-106% of MP

Aerobic Endurance Workouts (one per week):
1) 18-22 miles steady run @ 90-95% of MP
2) 24-26 miles easy run @ 80-85% of MP
3) 18-22 miles progession run @ 85-100% of MP
4) 12-15 miles simulation run @ 100% of MP
5) 20 miles - last 5-10 miles @ 100% of MP
6) 20 miles incorporating 10 x 800 @ 103% of MP w 800 jog
7) 6-7 miles @ 85% + 6-7 miles @ 100% of MP (workout done AM and PM)

Remaining runs each week are done at an easy 80-85% of MP.

Shape these workouts to individual needs in order to build to a peak then taper and race.

To give credit where it is do, many of these workouts are taken from Renato Canova.