Nutzen Sie diesen Marathon-Trainingsplan, um die vollständige Struktur eines marathon running plan zu verstehen: Grundumfang, lange Läufe, Marathonpace, Erholungswochen, Peak-Training und Tapering. Danach erstellen Sie in Trainingload.ai Ihr personalisiertes marathon training program.
Sie suchen nach marathon training plan oder marathon training program und möchten zuerst die vollständige Struktur verstehen.
Sie brauchen einen marathon running plan mit Wochenumfang, langen Läufen, Workouts, Erholungswochen und Tapering.
Sie möchten, dass der marathon running training plan angepasst werden kann, wenn der Alltag den Plan verändert.
Sie interessieren sich für den marathon workout plan: lockere Läufe, lange Läufe, Marathonpace, Schwellenstütze und Erholung.
Wer nach Marathon-Trainingsplänen sucht, braucht meist nicht nur einen Kalender, sondern Verständnis dafür, wie Wochen aufbauen, Workouts kombiniert werden und wann Erholung oder Tapering wichtig ist.
Der lange Lauf ist der sichtbarste Teil eines Marathonplans. Wirkung entsteht aber durch stabilen Wochenumfang.
Marathon-Workouts enthalten meist lockere Läufe, lange Läufe, Marathonpace, Schwellenstütze, Steigerungen und Erholungsläufe.
Die letzte Phase soll Vertrauen aufbauen, Müdigkeit senken und das Renngefühl erhalten.
Das ist eine grobe marathon training schedule. Der konkrete Plan sollte von Basisumfang, verfügbaren Tagen, Verletzungshistorie, Zielpace und aktuellem Training abhängen.
Wochen 1-6
Wochenrhythmus und lange Läufe aufbauen, ohne die Belastung zu früh hochzuziehen.
Wochen 7-15
Marathonpace-Abschnitte, Schwellenstütze und Verpflegungspraxis ergänzen.
Wochen 16-24
Wichtige lange Läufe schützen, dann Müdigkeit senken und Renngefühl behalten.
This 18-week structured marathon plan typically schedules 4 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.
Not sure what RPE means? Read the 1–10 RPE effort guide.Mo
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Fr
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
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RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
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RPE 5–6Warm up easily for ten minutes, then run twenty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 5–6Warm up easily for ten minutes, then run twenty-five minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Fr
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Eat your familiar pre-run breakfast about two hours before this long run and note how your stomach feels during the first 30 minutes.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
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RPE 5–6Warm up easily for ten minutes, then run twenty-five minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Fr
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Fr
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Carry or plan water access and drink to thirst during this long run; record how much you drank and whether you felt thirsty or bloated.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 5–6Warm up easily for ten minutes, then run twenty-five minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Fr
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 5–6Warm up easily for ten minutes, then run thirty minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Fr
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Practice taking a small carbohydrate source every 30-45 minutes during this long run and note any stomach discomfort.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 5–6Warm up easily for ten minutes, then run thirty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Fr
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Mo
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Fr
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Run this long run with your intended carrying system (belt, vest or handheld) and check for chafing, bouncing and access ease.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 5–6Warm up easily for ten minutes, then run thirty minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Fr
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Mo
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Mi
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Sa
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 5–6Warm up easily for ten minutes, then run thirty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Fr
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Combine your breakfast, carbohydrate and hydration choices on this long run and record any gastrointestinal issues to adjust before race day.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 5–6Warm up easily for ten minutes, then run thirty-five minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Fr
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout.
Mo
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Sa
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Fr
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Wear your intended race shoes, socks and clothing for this long run and check for blisters, overheating or chafing.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 5–6Warm up easily for ten minutes, then run thirty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Fr
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Run this long run on terrain or in conditions similar to your race course and practice adjusting effort for hills, heat or wind.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 5–6Warm up easily for ten minutes, then run thirty minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Fr
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
So
RPE 3–4Run this long run at an Easy conversational effort with a finishing reserve. Use the slower side of your Easy range on hills and in heat, and practice staying relaxed throughout. Rehearse your race-morning timing: wake, breakfast, warm-up and start, so you know how long everything takes before the gun.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 5–6Warm up easily for ten minutes, then run twenty minutes at a controlled steady effort between Easy and Threshold where you can speak in short phrases. Cool down easily for ten minutes afterward.
Fr
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
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RPE 3–4Run this taper long run at an Easy conversational effort with a finishing reserve. Keep the effort relaxed and use this session to confirm your race-day choices. Combined rehearsal one: use your chosen breakfast, carrying system, carbohydrate, hydration and race gear together on this long run.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 5–6Warm up easily for ten minutes, then run twenty-five minutes starting Easy and gradually finishing at a steady effort with short phrases. Cool down easily for ten minutes afterward.
Fr
RPE 3–4Warm up easily for twenty minutes, then run six short relaxed accelerations of about twenty seconds each with a full minute of easy recovery between them. Keep the accelerations smooth and controlled, not all-out, then cool down easily for ten minutes.
So
RPE 3–4Run this taper long run at an Easy conversational effort with a finishing reserve. Keep the effort relaxed and use this session to confirm your race-day choices. Combined rehearsal two: repeat your full breakfast, carrying, fueling, hydration and gear system on this shorter long run to confirm comfort.
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RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Mi
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
Fr
RPE 3–4Run at a conversational Easy effort where you can speak in full sentences. Keep the pace relaxed and adjust for hills, heat and any cumulative fatigue from the week.
So
RPE 3–4Run the marathon at a controlled, conversational effort using the fueling, hydration, carrying and gear choices you rehearsed in training. Start conservatively, drink to thirst, take your practiced carbohydrate, and introduce nothing new on race day.
The official plan is your stable starting point. Once training begins, AI Coach uses completed work, load and recovery signals, and schedule changes to suggest adjustments for your approval.
AI Coach compares scheduled sessions with completed, missed or added training, including duration and intensity, so its guidance reflects what you actually did.
It combines recent workload, perceived effort and available recovery signals to explain whether to continue, ease back or prioritize recovery. It never changes the plan silently.
When fatigue, missed training or schedule changes disrupt the week, AI Coach can propose moving, reducing or replacing sessions, explain the trade-off, and apply changes only after you confirm.
Ein generischer Marathonplan erklärt die Struktur. Trainingload.ai macht daraus Ihren Plan: Trainingstage, absolvierte Workouts, Belastung, verpasste Läufe und Tapering-Entscheidungen werden nach dem Login verbunden.
Trainingload.ai erklärt Änderungen konkret: was angepasst wurde, warum es angepasst wurde und welches Signal als Nächstes beobachtet werden sollte.
Intensität verschieben oder senken, bevor die Qualität der nächsten Schlüsseleinheit fällt.
Belastung stabil halten und Müdigkeit, Verpflegung, Wetter und Intensitätsverteilung prüfen.
Die Struktur der nächsten Woche schützen, statt einen riskanten Nachhol-Lauf zu erzwingen.
View the frozen performance-improvement schedule for this distance.
View the race-specific schedule that requires current capability and a goal event.
Wenn Sie von 21,1 km Richtung Marathon wechseln, starten Sie hier.
Verstehen, wie Trainingsstress Marathonentscheidungen unterstützt.
CTL, ATL und TSB im Marathonblock verfolgen.
Draft confirmable long-run, recovery, and taper changes from training load.
Draft confirmable changes from completed runs and load, not a fixed calendar.
Use a recent result as a verifiable pace anchor.
Häufige Fragen zu Planlänge, Wochenstruktur, AI Coach Review und Anpassungen, wenn Training anders läuft als geplant.
Viele marathon training plans dauern 16 bis 24 Wochen. Läufer mit stabiler Grundlage können kürzer planen, erste Marathons profitieren meist von einem längeren Block.
Ein Marathon-Laufplan sollte lockeren Umfang, lange Läufe, Marathonpace-Training, Erholungswochen, Verpflegungspraxis, Peak-Training, Tapering und Rennwoche enthalten.
Ein marathon training program ist die komplette Mehrwochenstruktur. Der marathon workout plan beschreibt die Workouts darin: lockere Läufe, lange Läufe, Marathonpace, Schwelle, Steigerungen und Erholungsläufe.
Ja. Nutzen Sie diese Seite, um die Struktur zu verstehen, und erstellen Sie danach einen Marathonplan, der zu Ihrem Kalender passt und sich anhand absolvierter Workouts anpassen kann.
Loggen Sie sich ein, erstellen Sie einen Plan, verbinden Sie Workouts und lassen Sie Trainingload.ai die Hinweise prüfen, bevor Änderungen vorgeschlagen werden.