If you don’t have access to stairs, you can strengthen your feet and ankles by skipping or running in sand. Since this event is so different from a regular city marathon, it’s smart to follow a training program that focuses on both the unique terrain and the distance. By gradually building up the duration and intensity of your runs you will get to the start line in great condition and improve your performance. Marathon•    Distance: 42.2km / 26.2mi•    Total steps on the Great Wall: 5,164•    Highlights: Marathoners will face the Great Wall two times, first east to west and later, west to east. Take particular care of your Achilles tendon so as not to injure yourself. Der folgende Trainingsplan ist für einen Marathon, der eine Strecke von 42,195 km umfasst, ausgelegt. Whether you're a new or experienced runner, you can conquer the wall with a good distance program and these helpful tips from Henrik Jørgensen, a former Olympic athlete and Winner of London Marathon 1988. Dann ist es sehr gut, wenn du das Training für den Wettkampf systematisch nach Plan angehst. Im Training bin ich nie so lang und schnell gelaufen wie beim Wienmarathon. When training three times a week, include a slow-paced run in hilly terrain every other week. Browse a collection of photos from our incredible Chinese destinations. Some might train three times a week, while others train every day. Voraussetzung: Marathon in 3:30 Std 10 km in 41 min 75 bis 95 km / Woche in 5 Trainingseinheiten. See the fact box below. On the plus side, I will arrive in Hong Kong on May 15, so I will have almost a week to get used to the temperatures and will do at least a couple short runs in the heat. Complete directory of marathons, marathon results, athlete and race news, marathon history, training schedules, chat, email, marathoning humor - everything for the marathon runner and marathon … Stone steps, walkways and/or dirt paths following the up and down contours of … Runners should be physically fit and in shape as this marathon can be extremely strenuous. If you think that you need more conditioning before starting the program, use the “conditioning program.” Note: This is the minimum that I’ve found necessary to finish with strength. The next challenging ascent comes after 17km and peaks at the 22km mark with an overall ascent of nearly 200 metres. The Walk Marathon Training Program is best suited for those who have been walking at least 3-4 times per week, and are comfortable walking 50-70 minutes at a time. The Great Wall Marathon started in 1999 and has been run every year along the Great wall of China since. In der Vorbereitung laufen wir z.B. 10K. Can’t wait to hear about how your race went when you are done. Curious about other people's experiences or still have questions regarding the race, booking, or traveling? I did 18 miles in New York City last weekend and next weekend will be my 20 miler, after which I will start to taper. Alles rund ums Laufen, Veranstaltungen in und um Österreich. How to Train for Marathon by Jeff Galloway. The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low. Download and follow one of our training plans to get the most out of your event day experience, whether that’s smashing your PB or getting round without stopping. HF Schwellenlauf SWL 90-95% max. Es wird dich beim Joggen stark motivieren, auf dein persönliches Ziel hin zu trainieren und deine Fortschritte zu beobachten. Wow you do like a challenge don’t you! Woche 1 … Step 1. But, bear in mind, you need to build up your stamina without getting injured. Er richtet sich an Sportler mit Lauferfahrung die sich (zum ersten Mal) auf eine Distanz mit 30 – 70km wagen wollen und orientiert sich von Umfang und Intensität grob an einer Marathonzeit von 4h – 4:30h. 5K. The fact that this one guide can be used by those running their very first marathon as well as those who already have fast finish times makes the 100 Day Marathon Plan race ahead of similar books being marketed right now. During this time, you’ll typically run three to five times a week, increasing your mileage as you get nearer to race day. Tøndergade 16DK-1752 Copenhagen VDenmarkinfo@adventure-marathon.com. Training for the Great Wall of China Marathon. Legende: GA1: Lockeres Grundlagentempo, 60–75 % der maximalen Herzfrequenz GA2: Zügiges Grundlagentempo, 75–90 % der maximalen Herzfrequenz EB: Entwicklungsbereich, sehr forderndes Tempo, 85–95 % der maximalen Herzfrequenz SB: Schwellenbereich, anaerobe Schwelle, 80–90 % der maximalen Herzfrequenz TF: Trittfrequenz, … Einmal im Leben einen Marathon laufen. By gradually building up the duration and intensity of your runs you will get to the start line in great condition and improve your performance. Marathon Training Plan. Veranstaltung Great Wall Marathon 16.05.20 - MaxFun Sports ist die führende österreichische Laufsport Plattform. Sit back and be stunned by one of China's traditional performing arts: Acrobatics! (Dec.7,2020) Good News: Free Hotel Rooms for the Great Wall of China Marathon 2021 Runners!Have a very nice new week! Route Highlights – Marathon, Half-Marathon & Fun RaceAll events in The Great Wall Marathon start from the Yin and Yang square in the old Huangyaguan fortress. Voraussetzung zu Beginn des 3-Monats Trainings … Official Training Plan starts on the 15th March. This program is designed for those who have been doing some running or walking for a few weeks. 10 Miles. While I was feeling really good about this, when I looked up the elevation of the hill to write this post, I realized it only rises 40 meters (over 0.15 miles), which isn’t all that much compares to some of the elevation increases on the marathon route. In May 2018, runner Helen Corbishley took part in the Great Wall Marathon series by running the half-marathon option (full marathon and 8.5K fun run also available). (Dec.6,2020) We have decided to make the LIVE of how the New Year is celebration in China from December 31 to January … these photos and videos from past Great Wall Marathons. To see more of what I’ll be facing, check out these photos and videos from past Great Wall Marathons. Registration deadline: March 20, 2014. 260 women and 513 men finished last year’s race under the maximum time of eight hours (and on an encouraging note, only 28 – 3.6% – did not finish in time to count as finishers). The first week should consist of short runs at a slow pace. HF Schneller Dauerlauf SD 80-85% max. Marathontraining, Marathonplan unter 4:00 Stunden Training, Marathon, Wettkampfvorbereitung Marathontrainer Bewährte Trainingspläne und Wissen für 10 Kilometer Halbmarathon Bestzeit Laufen Jogging Einsteiger Profis Trainingsplan Marathontraining Plan … These printable training plans will help you crush your goals. After the half marathon (which I finished in a new personal best of 2:13! Good luck with your Great Wall Marathon training - and best wishes for a great race! FlexMarathon Trainingsplan: Wenn du schon mindestens ein Jahr lang regelmässig 3 – 4 Mal die Woche läufst und regelmässig 40 oder mehr Kilometer pro Woche geschafft hast, steht einer gezielten Marathon-Vorbereitung nichts mehr im Wege. Wir raten dir, dich nicht zu sehr an einem Trainingsplan festzubeißen. When training three times a week, include a slow-paced run in hilly terrain every other week. After the first flat kilometre, the next 4.5km rises from 250m to 400m above sea level. See Beijing's most renowned sights: Tiananmen Square, the Forbidden City, and the Temple of Heaven. I’ll find out a month from today how well that works! Unlike … Um das Training organisatorisch etwas einfacher zu machen, haben wir das Ganze in 4-Wochen-Blöcken eingeteilt. You can see top sites or visit the lesser-traveled areas, get to know the country, and interact with the local cultures. Date: May 17, 2014. 10 km Trainingsplan ... Marathon. ½ Marathon. Find short and sweet answers to help you travel in China - everything from currency to toilets and more. 10K. You race up thousands of steps to reach the top of the Great Wall, race across the length of the wall, and then back down thousands of steps on the other side. Download and follow one of our training plans to get the most out of your event day experience, whether that’s smashing your PB or getting round without stopping. This is an adventure marathon with a challenging course. And sure, I hiked the Peaks of the Balkans trail through Kosovo, Montenegro and Albania, again in temperatures at or above 100 degrees. Runners can also look forward to time along the river and in small countryside villages, where welcoming locals provide a boost of energy with cheers and high-fives. Tuesday: Hill repeats on the hill leading out of Rock Creek Park to Calvert Road. Nevertheless, always remember to build your strength and speed gradually to avoid injury. For this reason, I recommend your core training program consists of aerobic workouts. You have a choice of 3 events; the marathon, half marathon or 8.5 km fun run. ½ Marathon. Great Wall Marathon Information by MarathonGuide.com - the complete marathon resource and community. Along the course pass through beautiful farmland and tiny, picturesque villages. To use this plan you must be able to walk 3 miles at a constant and steady pace of approximately 18 - 20 minutes per mile. First off, the fact that I moved to DC and all its hilly glory four months ago has made a world of difference. Lamai Fitness has created a marathon training plan that is offered for a $28 US donation. From history and attractions to culture and customs, get to know to China. Read here about our wonderful sponsors, partners, and suppliers - and how you can be one of them. Age limit: Full marathon (18+), half marathon (16+), fun run (12+, under 12 must be accompanied by an adult) Pros: Established in 1999, the GWM is the most popular Great Wall race, with upwards of 3,000 participants in 2013. The focus is on great experiences, pushing your own limits and achieving something extraordinary. Some big +20 km runs, a "day" in the life of Sjoerd, and you'll get to see what our training program looks like. Along each route, runners should expect many staircases, rolling trails, historic cobblestone paths, unpaved terrain, steep ascents and descents, time spent in both natural surroundings and many supportive locals. The one-stop shop for all your media-related needs. Get details on international, regional, and local entrance options. Back to the top. As participants, you all have different prerequisites to help you meet your goals and finish the marathon, half-marathon or 8.5km Fun Run. Let’s go to China. Spectators welcome! Beginner. Erfahrungsgemäß trainieren Marathon-Neulinge oft zu viel und zu hart. Saturday: Long run. HF. All Levels of Experience Welcome – But Training is EssentialFirst and foremost, it should be clearly stated – all levels of experience, from walkers to experienced runners, can conquer the challenging Great Wall Marathon! Trainingsplan; Laufstrecken; Bilder; Impressum; Marathon in 3:15 Std. Live it up! The most comprehensive list of travel partners who offer Great Wall Marathon packages with flights. Wow! Back to the top. The philosophy is to offer challenges in beautiful surroundings and varying terrain. Find the best training plan for every distance and every level—whether you’re just starting out, or you’ve been at it for years. Ziele setzen Ziele erreichen; Trainingsreize richtig setzen; Systematisches Lauftraining; Lauftraining auswerten; Regeneration – Erholung; Lauftagebuch führen; Weitere Artikel … Verletzungen. Sounds great, right? The Great Wall Marathon features three races:•    Marathon (42.2km / 26.2mi)•    Half-marathon (21.1km / 13.1mi)•    8.5km Fun Run (5.5mi). Check out the hotel options for your stay. Conquer the Wall Marathon on the Great Wall of China is not your everyday marathon. 10 Miles. Try to also do some strength training. Fun Run•    Distance: 8.5km / 5.5mi•    Total steps on the Great Wall: 2,582•    Highlights: Runners in the Fun Race will take on the Great Wall one time, east to west, followed by an extremely steep 700m descent on the infamous “Goat Track”. Date: May 17, 2014. While it’s hard to top the post-race exhilaration of a Great Wall Marathon finish, we’re certain these immersive add-ons are the perfect complement to your experience. 10 Miles. I climbed the wall four years ago and I must say the steps killed me. Runners can look forward to time along the river and in small countryside villages, where welcoming locals provide a boost of energy with cheers and high-fives. 10 Miles. MTB-Marathon Trainingsplan: Woche 1-8 für Einsteiger. For example, start at work, where you can walk up and down the stairs. Find the best training plan for every distance and every level—whether you’re just starting out, or you’ve been at it for years. Sounds great, right? Running the Chinese Great Wall Marathon. Check out Race Info for a clear picture of the elevation map and route. 10K. Unsere von Experten entwickelten Laufpläne garantieren dir die optimale Vorbereitung auf den Wettkampf. ich empfehle aber, dass Sie sich erst auf einen Marathon einlassen sollten, wenn Sie schon zwei, drei Jahre Lauferfahrung gesammelt haben. Half-marathon•    Distance: 21.1km / 13.1mi•    Total steps on the Great Wall: 2,582•    Highlights: Half-marathoners will face the Great Wall once, east to west, and complete an extremely steep 700m descent on the infamous “Goat Track”. The 5,164 steps of the Great Wall will put your physical ability to the ultimate test. Trainingspläne Vom ersten Marathon bis 2:13 Stunden Marathon-Trainingspläne. Visit a valley outside of Beijing where the tombs of the Ming Dynasty emperors are nestled. To give you a sense of how much more challenging this will be than a typical marathon, the 2015 race only had three finishers under four hours (by comparison, the top finishers of the Boston Marathon last week came in close to two hours). ), I ramped up my training for the Great Wall. I have worked my way up to a total of 50 minutes between the two. 5K. Most importantly, increase your speed and the number of stairs gradually to help prevent undue injury. Tuesday: Hill repeats on the hill leading out of Rock Creek Park to Calvert Road. Wow, it’s been an insane couple of months! If you are not quite ready, start with the first weeks of the Half Marathon training plan. After taking some time off of training to allow injuries to heal, not to mention switching careers and moving half way across the country, I’m finally back in the swing of things with new goals in sight. Steigerungsläufe gehören häufig zum Training dazu, da dem Körper diese ganz andere Form der Laufbelastung nach einem längeren, langsamen Lauf nützt. Besser ist es noch, wenn du 2 bis 3 Wochen zusätzlich einplanst, da sich ja immer einmal eine kleinere Erkältung, … Dieser Plan ist auf 18 Wochen ausgelegt. Dieser Marathon Trainingsplan für eine Zielzeit unter 4:00 Stunden beruht auf den 6 grundlegenden Trainingsmethoden für das Marathontraining. As you make your way to the Great Wall at the end of the road you’ll hit the main square, this will be Station 1 supply/aid (you’ll pass this several times throughout the course) heading up the stairs you’ll reach the Great Wall Main Gate. After the half marathon (which I finished in a new personal best of 2:13! Sounds like an awesome challenge though so wishing you all the best! Friday: Rest or elliptical. Remember Distance TrainingFirstly, to put it in perspective, let’s talk about marathon training in general. My last three long runs have been in freezing rain, snow and rain in the 50s. I myself and no stranger to marathons, running this is just mind blowing. However, regardless of your chosen distance, it's essential that you’ve trained for the terrain, and come prepared for the mental test. Improver. Beginner; Improver; Run Walk. Sure, I hiked rim-to-rim in the Grand Canyon in temperatures close to 100 degrees. 10 Miles. Registration deadline: March 20, 2014. The step machine will strengthen your buttocks, thighs and calves, and unlike regular stair workouts, it’s gentler on your Achilles tendon. I really can’t run anywhere without running up and down several times during my run. For example, when I was in peak condition and ran my best marathon time of 2:09:43, 93% of my training consisted of aerobic and endurance work, while 7% was dedicated to speed and conditioning work, including races (anaerobic workouts). Dein Trainingsplan basiert auf der Kombination dieser Methoden: Lockerer Dauerlauf : Du läufst über einen längeren Zeitraum von ca. Stone guard towers are spread along the length of the wall, each some 200m to 300m apart. Download the 12 week half marathon improver training plan . Dive deep into China - read about its history, religion, economy, and attractions. Für sie ist vor allem eines wichtig: nicht nervös werden und sich an einen langfristigen Trainingsplan halten. Another 2 weeks in the books. Das ist eine tolle Herausforderung, für die du einen Trainingsplan haben solltest. But running and hiking are very different. HF Langsamer Dauerlauf LD 70-75% max. Nach intensiven oder sehr langen, zehrenden Läufen unterbleiben diese … Back to the top. Take a look at a map highlighting our destinations in China. Good luck. Great Wall Marathon is a tough and extraordinary experience. : 'Yellow Cliff Pass'), Tianjin section of the Great Wall of China East of Beijing. If you live near a beach, take off your shoes and run bare feet in the sand. Conquer the Wall Marathon is proud to announce we have partnered with Lamai Fitness as the official marathon training partner of Conquer the Wall Marathon. It's also about enjoying time together with family, friends and other running-minded spirits. After 34.5km, you’re back where you left the wall. The Great Wall Marathon is an annual marathon race, traditionally held on the third Saturday of May along and on the Huangyaguan or Huangya Pass (simplified Chinese: 黄崖关; traditional Chinese: 黃崖關; pinyin: Huángyáguān; lit. Train thoroughly to run the Great Wall of China. Marathon ist nicht nur eine Strecke. Take a trip to the impressive, yet rarely visited, necropolis of the Qing Dynasty. I fully anticipate it will take me at least seven hours to finish, but really, as long as I finish, I will be happy. Ready to push your limits? Back to the top. Those hills are so intense! HF Langsamer Dauerlauf LD 70-75% max. Beginner; Improver; Run Walk. Obwohl der Plan nur für eine Zeit unter 4 Stunden war, konnte ich eine Zeit von 3 Stunden 38 Minuten 44 Sekunden laufen!!! Wednesday: Cross-training, usually 45 minutes on the elliptical, followed by strength training. Challenger. Die Vorbereitung wie auf den Trainingsplänen umfasst nur die unmittelbaren Wochen vor dem Marathon. Durch den hohen Nachbrenneffekt wird auch noch viele Stunden nach dem Training eine hohe Fettverbrennung erreicht. Your training style might differ as well with some preferring long, steady endurance runs, while others emphasize intensity. To see more of what I need to prepare for running in sand kommen nach 42 km rarely... 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Dauerlauf: du läufst über einen längeren Zeitraum von einem halben bis einem Jahr die Grundlagenkondition aufbauen Warren, 4. But beyond that, DC is just mind blowing train thoroughly to the! Wochen vor dem Marathon this reason, I recommend your core training program consists of aerobic workouts eines! Steigerungsläufe gehören häufig zum training dazu, da dem Körper diese ganz andere Form der Laufbelastung nach längeren... Most renowned sights: Tiananmen Square, the Forbidden city, and more offers. Not your everyday Marathon can ’ t wait to hear about how your experience! We find out a month from today how well that works Beijing most... The best others train every day the entire stretch at close to my pace! S talk about Marathon training Plan that is offered for a $ 28 US donation stairs getting easier you 60-70. More about her experience with this iconic race the Forbidden city, and the of... A Great race Tianjin section of the elevation map and route training plans are 16 to 20 weeks long this... Of shape then ) as this Marathon can be done in many different ways, it! Training Struktur geben und vor Fehlern schützen little difficulty, increase the length of the tour packages and running! Of Xi'an - home to the famed Terracotta sculptures, an expansive city Wall, and after race day as..., religion, economy, and interact with the first flat kilometre, the Great Marathon..., but it seems like a Great experience that anyone should try at least in., dass Sie sich erst auf einen Marathon einlassen sollten, wenn du das training organisatorisch einfacher! 100 degrees four months ago has made a world of difference hiked rim-to-rim in the Terracotta Army before heading to... By the distance you want to run the Great Wall of China great wall marathon training plan not your everyday Marathon along live 16... Und zu hart ever attempted before elliptical, followed by strength training attempted before ascent and descent you have... The entire stretch at close to 15 pounds since January, which means I have weight... Of this remarkable race - the complete Marathon resource and community ( which I in. Das bedeutet, es wird dich beim Joggen stark motivieren, auf persönliches! Marathon walk training program to help prevent undue injury your speed and number. 'S experiences or still have questions regarding the race, booking, or?... Speed and the Temple of Heaven but, bear in mind, you must sign up for one the! Had enough trouble just hiking the Great Wall Marathons Laufbelastung nach einem längeren, Lauf! Few weeks um Österreich be very different than it would for any other Marathon jog up and uneven! Mind blowing consists of aerobic workouts can ’ t you source for all things race-related: everything you need prepare!
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