{"id":748,"date":"2010-10-29T18:44:00","date_gmt":"2010-10-29T16:44:00","guid":{"rendered":"http:\/\/www.michael-krell.com\/?p=748"},"modified":"2017-05-16T14:45:50","modified_gmt":"2017-05-16T12:45:50","slug":"trainingswoche-eines-weissen-207-marathon-laeufers","status":"publish","type":"post","link":"https:\/\/www.michael-krell.com\/en\/trainingswoche-eines-weissen-207-marathon-laeufers\/","title":{"rendered":"Training week of a white 2:07 marathon runner"},"content":{"rendered":"

Here is an interesting extract from the runner scene. For us triathletes the most important discipline, running !!<\/span><\/h3>\n
found at Netzathleten.de<\/div>\n
+++++ +++++<\/div>\n

With the victory at this year's European Marathon Championships in Barcelona, the Swiss world-class marathon man Viktor R\u00f6thlin (best time 2:07:23 h) has once again put an exclamation mark behind his previous career. <\/span><\/h3>\n

Shortly before his start in Barcelona, they had the opportunity to talk to him about his training. Enclosed Viktor has sketched his typical marathon training week for you.
<\/strong>
Monday:<\/strong>
at the<\/em>   20 'warm-up - 25 \u00d7 1' \/ 1 'driving game (Kenyanway = the breaks are run at medium speed) - 20' cool-down
pm<\/em>   45 'Endurance run, easy - trunk stability \/ foot exercises
\"\"
Tuesday:<\/strong>
at the<\/em>   18 km endurance run - 4 \u00d7 100 m increase runs
pm<\/em>. 50 'endurance run, easy - 30' trunk and rope jump program \/ 40 'strength program for the legs<\/p>\n

Wednesday:<\/strong>
at the<\/em> 35 km long run (3:25 min AVG pace); afterwards 3 x 1,000 m in 2: 55-3: 00 min - run out<\/p>\n

Thursday:<\/strong>
at the<\/em>   15 km endurance run, easy, including running technique - 4-6 \u00d7 100 m increase runs
pm<\/em>   45 'Endurance run, easy - trunk stability \/ foot exercises

Friday:<\/strong>
at the<\/em> 20 'EL - interval training 3 x 3 km \/ 2 km \/ 1 km - 20' run out
pm<\/em>. 45 'aqua jogging vest<\/p>\n

Saturday:<\/strong>
at the<\/em>   18 km endurance run - 4 \u00d7 100 m increase runs
pm<\/em>   50 'endurance run, easy - 30' trunk and rope jumping program<\/p>\n

Sunday:<\/strong>
at the<\/em>. 25 km endurance run - 4 \u00d7 100 m increase runs
pm<\/em>. 45 'Endurance run, easy - trunk stability \/ foot exercises
PS: Viktor's motto: "If you can dream it, you can do it!"
+++++ +++++<\/p>\n

Do not imitate immediately !! Please only get ideas for your training! You have read that the man runs 3:25 a.m. on the long run !! \ud83d\ude42 I don't even want to know how the intervals are then run. <\/p>\n

But it is interesting to see that the speed of the long runs and the faster units only differ by approx. 30 seconds \/ km. He also runs the long runs relatively quickly and not easily and long, like most triathletes, because at this pace he only needs about 2 hours even for the 35 kilometers. It is also amazing how much core stabilization and athletic training he does. Maybe we should have a look at something there. Although I would be interested in what exactly is foot gymnastics?<\/p>\n

Have a nice Weekend
krelli<\/p>","protected":false},"excerpt":{"rendered":"

Here is an interesting extract from the runner scene. For us triathletes the most important discipline, running !! found at Netzathleten.de [...]<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1221,1219],"tags":[],"class_list":["post-748","post","type-post","status-publish","format-standard","hentry","category-artikel","category-coaching"],"yoast_head":"\nTrainingswoche eines wei\u00dfen 2:07 Marathon L\u00e4ufers - Michael Krell Triathlon Coaching<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.michael-krell.com\/en\/trainingswoche-eines-weissen-207-marathon-laeufers\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trainingswoche eines wei\u00dfen 2:07 Marathon L\u00e4ufers - Michael Krell Triathlon Coaching\" \/>\n<meta property=\"og:description\" content=\"Hier einmal ein interessanter Auszug aus der L\u00e4uferszene. 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