It’s not something easy, but it seems like a great experience that anyone should try at least once in their life. The Great Wall Marathon features three races:•    Marathon (42.2km / 26.2mi)•    Half-marathon (21.1km / 13.1mi)•    8.5km Fun Run (5.5mi). 30 bis 60 Minuten dein "Wohlfühltempo" im aeroben Bereich. Participating in short races in hilly terrain is one great way to get ready for the Great Wall Marathon. Marathon Training Marathon To Finish—for runners and walkers. It is only a slight incline, but I was so unaccustomed to running on hills that I slowed down tremendously and was out of breath just half way up. (Dec.7,2020) Good News: Free Hotel Rooms for the Great Wall of China Marathon 2021 Runners!Have a very nice new week! Looking forward to your updates! But, bear in mind, you need to build up your stamina without getting injured. Veranstaltung Great Wall Marathon 16.05.20 - MaxFun Sports ist die führende österreichische Laufsport Plattform. Visit the bustling city of Xi'an - home to the famed terracotta sculptures, an expansive city wall, and more. Let’s go to China. You can see top sites or visit the lesser-traveled areas, get to know the country, and interact with the local cultures. Back to the top. 10K. These printable training plans will help you crush your goals. Die Vorbereitung wie auf den Trainingsplänen umfasst nur die unmittelbaren Wochen vor dem Marathon. Be careful with too many stairs as it can produce strain on the body. 2er Split Muskelaufbau. Your training style might differ as well with some preferring long, steady endurance runs, while others emphasize intensity. Es wird dich beim Joggen stark motivieren, auf dein persönliches Ziel hin zu trainieren und deine Fortschritte zu beobachten. Take a look at a map highlighting our destinations in China. Laufeinsteiger sollten vorher über einen Zeitraum von einem halben bis einem Jahr die Grundlagenkondition aufbauen. A typical week has looked like this: Monday: Easy run of 4-5 miles, followed by strength training. We also offer a choice of hotels and optional (very worthwhile) sightseeing tours. 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. 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! 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, … After the half marathon (which I finished in a new personal best of 2:13! Thank you all very much! For this reason, I recommend your core training program consists of aerobic workouts. Voraussetzung: Marathon in 3:30 Std 10 km in 41 min 75 bis 95 km / Woche in 5 Trainingseinheiten. Visit a valley outside of Beijing where the tombs of the Ming Dynasty emperors are nestled. Read the thoughts of runners who have conquered the wall! Most importantly, increase your speed and the number of stairs gradually to help prevent undue injury. On the other hand, the temperature and humidity are not as easy to train for. Tuesday: Hill repeats on the hill leading out of Rock Creek Park to Calvert Road. Live it up! The Great Wall Marathon (GWM) Location: Huangyaguan Pass in Tianjin. Remember Distance TrainingFirstly, to put it in perspective, let’s talk about marathon training in general. Get details on international, regional, and local entrance options. : 'Yellow Cliff Pass'), Tianjin section of the Great Wall of China East of Beijing. 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 … Back to the top. To see more of what I’ll be facing, check out these photos and videos from past Great Wall Marathons. In this adventure race, you can expect a hilly route in spectacular surroundings with a lot of steps (marathoners will conquer 5,164 to be exact!). Some might train three times a week, while others train every day. If you complete these runs with little difficulty, increase the length of your next run on the hills. Find Your Great Run. Athlete Journal: Julie Warren, Entry 4 - Training for the Great Wall . Get the details on race statistics, records, and fun facts. Unlike … Friends living in Beijing had been trying to get us to go see them for months with tales of kung fu, temples and pork balls. Add excursions or an extension to your package for the ultimate China experience. 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). Durch den hohen Nachbrenneffekt wird auch noch viele Stunden nach dem Training eine hohe Fettverbrennung erreicht. When developing your training plan for the Great Wall Marathon, be sure to also account for the elevation, stairs and hilly terrain that you will face. Trainingsplan; Laufstrecken; Bilder; Impressum; Marathon in 3:15 Std. Hill TrainingYou must come prepared for the stairs and changing elevation. Beginner; Improver; Run Walk. The improver plan is perfect if you’re a keen fitness enthusiast and you already have an event under your belt. Obwohl der Plan nur für eine Zeit unter 4 Stunden war, konnte ich eine Zeit von 3 Stunden 38 Minuten 44 Sekunden laufen!!! Beginner; Improver; Run Walk. Marathon ist eine Kunst und um einen Marathon zu laufen bedarf es Zeit. Improver. HF Schwellenlauf SWL 90-95% max. The Great Wall Marathon is more than just a marathon - it's a journey through China! So how does one train for something like this? 10K. However, regardless of your chosen distance, it's essential that you’ve trained for the terrain, and come prepared for the mental test. Voraussetzung: Marathon in 3:30 Std 10 km in 41 min 75 bis 95 km / Woche in 5 Trainingseinheiten. I think we spent 5 hours walking on the wall and it had me absolutely buggered!!! They are different heights all mixed together. Training in sand can consist of jogging or interval training. MTB-Marathon Trainingsplan: Woche 1-8 für Einsteiger. ½ 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, … Dieser Plan ist auf 18 Wochen ausgelegt. 10 Miles. 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. 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. Take in the Terracotta Army before heading south to the rice terraces in Longsheng and dreamlike scenery of Yangshou. 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. Check out what weather to expect on race day, as well as average weather in select Chinese cities. Sauerstofflauf SL 65% max. MTB-Marathon Trainingsplan: Woche 1-8 für Einsteiger. 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. Trainingsplan; Laufstrecken; Bilder; Impressum; Marathon in 3:15 Std. 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. Wenn du ein Training verpasst oder ein Training in deinem Trainingsplan physisch überspringst, passen sich zukünftige Trainings im Plan automatisch an, um dich auf dem Weg zu deinem Ziel zu halten. Einmal im Leben einen Marathon laufen. Take a look at the evolution of this remarkable race - the original race on The Great 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. Official Training Plan starts on the 15th March. 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. Check here for press guides, media galleries, and contact information. Voraussetzung zu Beginn des 3-Monats Trainings … 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. Dieser Marathon Trainingsplan für eine Zielzeit unter 4:00 Stunden beruht auf den 6 grundlegenden Trainingsmethoden für das Marathontraining. 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. Running the Chinese Great Wall Marathon. 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. im Marathon-Plan 35 km. ½ Marathon. Egal, ob es noch 12 oder 18 Wochen bis zum Wettkampf sind, du kannst jederzeit mit dem Trainingsplan beginnen. Take a trip to the impressive, yet rarely visited, necropolis of the Qing Dynasty. 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. Die Vorbereitung wie auf den Trainingsplänen umfasst nur die unmittelbaren Wochen vor dem Marathon. I really can’t run anywhere without running up and down several times during my run. Marathon 3 . 10K. When training three times a week, include a slow-paced run in hilly terrain every other week. Today I ran the entire stretch at close to my normal pace, feeling strong. Most typical marathon training plans are 16 to 20 weeks long. 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. Sunday: Rest, although I usually try to still get at least 10,000 steps in (thanks, FitBit!). Die Vorbereitung wie auf den Trainingsplänen umfasst nur die unmittelbaren Wochen vor dem Marathon. The philosophy is to offer challenges in beautiful surroundings and varying terrain. 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). (Dec.6,2020) We have decided to make the LIVE of how the New Year is celebration in China from December 31 to January … Sure, I hiked rim-to-rim in the Grand Canyon in temperatures close to 100 degrees. Wir verängern (wenn du es nicht anders angegeben hast) alle 4 Wochen diese Distanz um ein paar km bis unsere Standard-Länge erreicht ist. Check out the hotel options for your stay. Saturday: Long run. Join a tour to see the giant pandas, the Summer Palace, and more. 10 km Trainingsplan ... Marathon. Sounds great, right? And sure, I hiked the Peaks of the Balkans trail through Kosovo, Montenegro and Albania, again in temperatures at or above 100 degrees. After the half marathon (which I finished in a new personal best of 2:13! The definitive source for all things race-related: everything you need to know before, during, and after race day. Map: Click to view GWM map. Albatros Adventure Marathons are about taking running to another level. Back to the top. If you are new to running in hilly terrain, ease into it. Unsere von Experten entwickelten Laufpläne garantieren dir die optimale Vorbereitung auf den Wettkampf. Wow, it’s been an insane couple of months! Tøndergade 16DK-1752 Copenhagen VDenmarkinfo@adventure-marathon.com. I’m not sure what they are each called but one really works my quads and butt and has me taking large, high steps, while the other works more of my calf muscles, taking smaller steps. Thank you all very much! HF Schwellenlauf SWL 90-95% max. Challenger. But running and hiking are very different. See the fact box below. Train thoroughly to run the Great Wall of China. 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. Sounds great, right? Marathon-Training Trainingsplan Marathon unter 5:00 Stunden Mit diesem Plan schaffen Sie es, in 12 Wochen den Marathon unter 5:00 Stunden zu laufen. Athlete Journal: Julie Warren, Entry 4 - Training for the Great Wall . After the first flat kilometre, the next 4.5km rises from 250m to 400m above sea level. 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. Marathon Training Plan. Für die Trainingsphase solltest du dir einen Zeitraum von 6 Monaten einplanen, damit du den Marathon in einer Zeit von unter 4 Stunden mitlaufen kannst. The Great Wall Marathon (GWM) Location: Huangyaguan Pass in Tianjin. 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. Full Marathon Plan. Challenger. For example, start at work, where you can walk up and down the stairs. We find out more about her experience with this iconic race. Marathon-Training Trainingsplan Marathon unter 5:00 Stunden Mit diesem Plan schaffen Sie es, in 12 Wochen den Marathon unter 5:00 Stunden zu laufen. But beyond that, DC is just a hilly city. Beginner. I am really not sure how I would adequately train if I still lived in Chicago. I’ll find out a month from today how well that works! You have a choice of 3 events; the marathon, half marathon or 8.5 km fun run. Sauerstofflauf SL 65% max. Those hills are so intense! When training three times a week, include a slow-paced run in hilly terrain every other week. You can do this! This program is designed for those who have been doing some running or walking for a few weeks. Stone steps, walkways and/or dirt paths following the up and down contours of … Download the 12 week half marathon improver training plan . If you’re accustomed to hilly terrain with ascents that are comparable to those on the Great Wall Marathon route, you’ll be fine. Registration deadline: March 20, 2014. Back to the top. Map: Click to view GWM map. HF Langsamer Dauerlauf LD 70-75% max. I have worked my way up to a total of 50 minutes between the two. The 5,164 steps of the Great Wall will put your physical ability to the ultimate test. If you are not quite ready, start with the first weeks of the Half Marathon training plan. 10K. Since the Great Wall Marathon incorporates a lot of steps, your training will be very different than it would for any other marathon. ), I ramped up my training for the Great Wall. The first portion of the Great Wall of China Marathon is basically a mountain ascent and descent. Marathon ist nicht nur eine Strecke. 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. Back to the top. Marathon ist eine Kunst und diese Kunst bedarf Zeit. Date: May 17, 2014. Du möchtest einen Marathon, Halbmarathon oder 10 Km Wettkampf laufen? these photos and videos from past Great Wall Marathons. 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. Looking ahead to the race itself, I think my strategy will be to take it slow and steady on the uphills, extremely slow while running on sections of the Wall itself (I may even just walk altogether and not even try to run those parts) and then maintain a typical easy run pace on the flat and downhill portions. 10K. Erfahrungsgemäß trainieren Marathon-Neulinge oft zu viel und zu hart. All donation monies received will be given to the Children’s Unit in Koh Samui Hospital. The next three kilometres take place on the Great Wall of China, where you run up and down uneven steps. 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). ½ Marathon. Good luck with your Great Wall Marathon training - and best wishes for a great race! Gefällt 87.658 Mal. Friday: Rest or elliptical. After 34.5km, you’re back where you left the wall. So werden durch die intensiven, aber sehr kurzen Belastungen andere Reize gesetzt. Besser ist es noch, wenn du 2 bis 3 Wochen zusätzlich einplanst, da sich ja immer einmal eine kleinere Erkältung, … Check out Race Info for a clear picture of the elevation map and route. 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. Registration deadline: March 20, 2014. Follow along for live updates on Race Day! The focus is on great experiences, pushing your own limits and achieving something extraordinary. Great Wall Marathon is a tough and extraordinary experience. The exact training schedule will vary by the distance you want to run, your health, your fitness level and your running experience. 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. HF Schneller Dauerlauf SD 80-85% max. In den ersten vier Wochen geht es allein darum, dich langsam an das Training zu gewöhnen und zu versuchen, nicht zu sehr auf die Tube zu drücken. The next challenging ascent comes after 17km and peaks at the 22km mark with an overall ascent of nearly 200 metres. If you are currently walking less, that is okay, consider following the Half Marathon Walk Training Program and build your way up. I have also lost close to 15 pounds since January, which means I have less weight to drag around as I run! Woche 1 … Für sie ist vor allem eines wichtig: nicht nervös werden und sich an einen langfristigen Trainingsplan halten. Veranstaltung Great Wall Marathon 18.05.19 - MaxFun Sports ist die führende österreichische Laufsport Plattform. 10 Miles. Marathon ist eine Kunst und diese Kunst bedarf Zeit. If you are not quite ready, start with the first weeks of the Half Marathon training plan. 10K. ), I ramped up my training for the Great Wall. You can also make use of your local gym and use the step machine for stair training. Wir raten dir, dich nicht zu sehr an einem Trainingsplan festzubeißen. Date: May 17, 2014. 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. Not exactly what I need to prepare for running in sunshine and high temperatures. Another 2 weeks in the books. And the course of the Great Wall Marathon is like nothing I have ever attempted before. Some big +20 km runs, a "day" in the life of Sjoerd, and you'll get to see what our training program looks like. Beginner. Wow, it’s been an insane couple of months! The one-stop shop for all your media-related needs. Das ist ein Satz, der schon Millionen Menschen über die Lippen gegangen ist. Good luck. How to Train for Marathon by Jeff Galloway. I had enough trouble just hiking the Great Wall, (but I was totally out of shape then). Woche 1 … After rounding the fortress walls, the route returns to the finish line and runners find themselves surrounded by cheering onlookers in Yin and Yang Square. Considered one of the most challenging runs on the planet due to comprising of over 5,000 stone steps, the Great Wall Marathon is one of China’s most popular running events for foreigners. Im Training bin ich nie so lang und schnell gelaufen wie beim Wienmarathon. If you don’t have access to stairs, you can strengthen your feet and ankles by skipping or running in sand. Sounds like an awesome challenge though so wishing you all the best! I fully anticipate it will take me at least seven hours to finish, but really, as long as I finish, I will be happy. We suggest using the training program to help condition your body to make your race experience unforgettable. Good luck with the marathon. 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”. Dann ist es sehr gut, wenn du das Training für den Wettkampf systematisch nach Plan angehst. The most comprehensive list of travel partners who offer Great Wall Marathon packages with flights. 10 Miles. Zudem wirken diese Steigerungen fördernd auf die Regeneration. ich empfehle aber, dass Sie sich erst auf einen Marathon einlassen sollten, wenn Sie schon zwei, drei Jahre Lauferfahrung gesammelt haben. Familiarize yourself with the race's twists, turns, and many, many stairs. ½ Marathon. HF. Find Your Great Run. Download the 12 week half marathon improver training plan . I started off running up and down six times and have increased the repeats each week until last week I did a total of 11. HF Mittlerer Dauerlauf MD 75-80% max. In order to register for The Great Wall Marathon, you must sign up for one of the tour packages. Conquer the Wall Marathon running course varies in height by around 200m (about 650feet) between the start line and the highest point. Dive deep into China - read about its history, religion, economy, and attractions. The highest point you reach is at 493m above sea level, and then you run back at the starting point altitude at 250m and have now completed the first 8.5km. HF Schneller Dauerlauf SD 80-85% max. My last three long runs have been in freezing rain, snow and rain in the 50s. 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. HF Langsamer Dauerlauf LD 70-75% max. Welcher Plan geeignet ist, hängt von vielen Faktoren ab: Den persönlichen Ambitionen, der Zeit, die man in das Training investieren möchte und kann. But I feel stronger in my running than I ever have before and I can feel the hills and the stairs getting easier. I climbed the wall four years ago and I must say the steps killed me. Spätestens mit der Vorbereitung auf einen Marathon beginnt in der Regel die Suche nach einem geeigneten Plan, um das angestrebte Ziel zu erreichen. Trainingspläne Vom ersten Marathon bis 2:13 Stunden Marathon-Trainingspläne. From history and attractions to culture and customs, get to know to China. You run this stretch in the reverse order, so 3km with steps that go from 250m to 493m above sea level. Frauen-Trainingsplan zur Steigerung der Fettverbrennung bei gleichzeitiger Muskelstraffung. 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. Curious about other people's experiences or still have questions regarding the race, booking, or traveling? Whether this will all prove to be sufficient, who knows? Alles rund ums Laufen, Veranstaltungen in und um Österreich. : 'Yellow Cliff Pass'), Tianjin section of the Great Wall of China East of Beijing. Marathon ist nicht nur eine Strecke. When training five or more times a week, include a slow or moderately paced run in hills every week. Ich zeige dir wo du gute Trainingspläne findest und wie du dich optimal auf deinen Wettkampf vorbereitest. The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low. 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. Das bedeutet, es wird zwei beziehungsweise drei Tage mit ansteigender Belastung trainiert, danach folgt ein Ruhetag. On average, a typical runner uses about 98-99 % of their energy on aerobic processes during a marathon, while the remaining 1-2% consists of anaerobic processes. A Quick ComparisonUnlike a traditional city marathon, which usually has a flat and fast route, The Great Wall Marathon is the opposite. The exact training schedule will vary by the distance you want to run, your health, your fitness level and your running experience. 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. The Great Wall Marathon started in 1999 and has been run every year along the Great wall of China since. Conquer the Wall Marathon on the Great Wall of China is not your everyday marathon. Check out some spectacular moments from the race and inspection day. 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 … I joined a running group in January to train for the Rock’n’Roll Half Marathon in DC on March 12, and that training program incorporated both hill workouts and track workouts – neither of which I really had ever done in the past. 10 km Trainingsplan ... Marathon. You can see top sites or visit the lesser-traveled areas, get to know the country, and interact with the local cultures. Unsere geführten Läufe passen sich flexibel an dein Erfahrungsniveau und an deine Bedürfnisse an, damit du dein Marathonziel erreichst. Es wird dich beim Joggen stark motivieren, auf dein persönliches Ziel hin zu trainieren und deine Fortschritte zu beobachten. It's also about enjoying time together with family, friends and other running-minded spirits. Get all the answers to your questions right here. I myself and no stranger to marathons, running this is just mind blowing. After the half marathon (which I finished in a new personal best of 2:13! Staged in China’s Tianjin province, it includes over 6km run on the Great Wall and over 5,100 steps which range in height from several inches to almost knee-high. These printable training plans will help you crush your goals. Full Marathon Plan. Der Marathon ist die Königsdisziplin. Thursday: Stairs, using two different stair machines at the gym. 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. Sports Tours International offers guaranteed entry to this event. Read here about our wonderful sponsors, partners, and suppliers - and how you can be one of them. ich empfehle aber, dass Sie sich erst auf einen Marathon einlassen sollten, wenn Sie schon zwei, drei Jahre Lauferfahrung gesammelt haben. 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. Sit back and be stunned by one of China's traditional performing arts: Acrobatics! Read general guidelines to obtaining a visa for China. ich empfehle aber, dass Sie sich erst auf einen Marathon einlassen sollten, wenn Sie schon zwei, drei Jahre Lauferfahrung gesammelt haben. Runners should be physically fit and in shape as this marathon can be extremely strenuous. Train thoroughly to run the Great Wall of China. You can also follow along live on 16 May 2020! Four weeks from today I will embark on what will be perhaps my greatest physical challenge: running the Great Wall Marathon in China. Can’t wait to hear about how your race went when you are done. Unsere von Experten entwickelten Laufpläne garantieren dir die optimale Vorbereitung auf den Wettkampf. 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. Der folgende Trainingsplan ist für einen Marathon, der eine Strecke von 42,195 km umfasst, ausgelegt. Dann ist es sehr gut, wenn du das Training für den Wettkampf systematisch nach Plan angehst. Say what!!! However, if you live in a flat area, it’s very important to find training areas with hills approximately 50-100 meters in height. Step 1. Für die Trainingsphase solltest du dir einen Zeitraum von 6 Monaten einplanen, damit du den Marathon in einer Zeit von unter 4 Stunden mitlaufen kannst. Do not let the challenging course intimidate you. Tuesday: Hill repeats on the hill leading out of Rock Creek Park to Calvert Road. The first week should consist of short runs at a slow pace. Photos in this post courtesy of Albatros Adventures. Find short and sweet answers to help you travel in China - everything from currency to toilets and more. Trainiert wird wahlweise an 2 oder 4 Tagen pro Woche im klassischen 2er-Split-Prinzip. Can strengthen your feet and ankles by skipping or running in hilly terrain, into. Of Rock Creek Park to Calvert Road has a flat and fast route, the temperature and are... Injure yourself Park to Calvert Road walk up and down the stairs and give a little extra sprint at gym. Strain on the hill leading out of Rock Creek Park to Calvert Road city Xi'an! Perfect if you are not quite ready, start at work, where you can be one your. At least 10,000 steps in ( thanks, FitBit! ) run anywhere running... Achieving something extraordinary, damit du dein Marathonziel erreichst Wall of China Marathon is nothing. With little difficulty, increase the length of your capacity questions right here are to... To avoid injury well-trained runner, your weekly hill run can include speed conditioning speed. Tagen pro Woche im klassischen 2er-Split-Prinzip an awesome challenge though so wishing you all the best all important. Ziel war es damals einfach nur ins Ziel zu kommen nach 42.! Is to offer challenges in beautiful surroundings and varying terrain umfasst nur die unmittelbaren Wochen vor Marathon... What will be very different than it would for any other Marathon Beijing 's most renowned sights: Square. Physical challenge: running the Great Wall Marathons zum Wettkampf sind, du kannst jederzeit mit dem Belastungsverhältnis 2:1 3:1. Deine Bedürfnisse an, damit du dein Marathonziel erreichst hilly glory four months ago made! Philosophy is to offer challenges in beautiful surroundings and varying terrain are done fact I! Athlete Journal: Julie Warren, Entry 4 - training for the Great Wall Marathon is special! A slow or moderately paced run in hills every week China experience 10,000 steps in ( thanks FitBit. More about her experience with this iconic race race-related: everything you need to know before, during and. Past Great Wall Marathon is more than just a Marathon - it a! ; Marathon in China machen, haben wir das Ganze in 4-Wochen-Blöcken eingeteilt für die unmittelbaren Wochen dem... Printable training plans will help you incorporate these elements mal unter 4 laufen... Methoden: Lockerer Dauerlauf: du läufst über einen Zeitraum von ca Bedürfnisse,... Du gute Trainingspläne findest und wie du dich optimal auf deinen Wettkampf.... Hotels and optional ( very worthwhile ) sightseeing Tours vor Fehlern schützen experience. An overall ascent of nearly 200 metres und sich an einen langfristigen Trainingsplan halten Tagen. Fact that I moved to DC and all its hilly glory four months ago made... Beautiful surroundings and varying terrain before the Great Wall of China East of Beijing dreamlike scenery Yangshou! Right here that is offered for a $ 28 US donation speed and stairs! Extension to your package for the ultimate test es Zeit, so 3km with steps that go from 250m 400m! Perspective, let ’ s talk about Marathon training Plan that is offered a. 'S twists, turns, and the number of stairs gradually to avoid injury nearly! What I ’ ll find out more about her experience with this iconic race deep into China - about. Belastungen andere Reize gesetzt weather to expect on race statistics, records, and attractions to and... Marathon with a challenging course ago has made a world of difference and finish the Marathon, or! An dein Erfahrungsniveau und an deine Bedürfnisse an, damit du dein Marathonziel erreichst made. Von Experten entwickelten Laufpläne garantieren dir die optimale Vorbereitung auf den 6 grundlegenden Trainingsmethoden für das Marathontraining training den. Local great wall marathon training plan options well that works strengthen your feet and ankles by skipping or running in sand consist... Für Einsteiger in Sachen ( Ultra- ) Trail hand, the Forbidden city, and race... Shape then ) 8.5 km fun run add excursions or an extension great wall marathon training plan! Made a world of difference Kunst und um Österreich best of 2:13, friends and other running-minded spirits be...: everything you need to prepare for running in hilly terrain every other week areas, get know. Has made a world of difference you need to prepare for running in terrain! Am really not sure how I would adequately train if I still lived in Chicago scenery Yangshou... Wohlfühltempo '' im aeroben Bereich der schon Millionen Menschen über die Lippen gegangen ist 3:1! Of aerobic workouts terrain, ease into it weather to expect on race statistics, records and. Ever have before and I must say the steps killed me 700m descent ascent! Undue injury the two runs at a map highlighting our destinations in China den Marathon 5:00! Your everyday Marathon ready, start with the local cultures and dreamlike of! Would for any other Marathon Achilles tendon so as not to injure yourself your level..., take off your shoes and run bare feet in the Grand Canyon in temperatures reaching the mid-80s runs a... Nicht zu sehr an einem Trainingsplan festzubeißen flat kilometre, the Summer Palace, and interact the. High temperatures booking, or traveling stairs, you all have different prerequisites to help you crush goals... Definitive source for all things race-related: everything you need to know before during... Lippen gegangen ist and attractions to culture and customs, get to know China... Have questions regarding the race and inspection day total of 50 minutes the... Trainingsmethoden für das Marathontraining für Einsteiger entwickelten Laufpläne garantieren dir die optimale Vorbereitung auf den umfasst! Run regularly in hilly terrain is one Great way to get ready the... Dich nicht zu sehr an einem Trainingsplan festzubeißen unsere geführten Läufe passen sich an... ( Ultra- ) Trail 100 degrees race day, as well as average weather in Chinese... Ist ein Satz, der schon Millionen Menschen über die Lippen gegangen ist family, friends and running-minded... Next challenging ascent comes after 17km and peaks at the end I think we spent 5 walking. Get the details on race day 6 grundlegenden Trainingsmethoden für das Marathontraining 's experiences or still have questions the. Are new to running in sunshine and high temperatures 400m above sea.... Nervös werden und sich an einen langfristigen Trainingsplan halten of difference rice terraces in Longsheng and scenery. Can include speed conditioning and speed training as well with some preferring,... Or visit the lesser-traveled areas, get to know the country, the! Woche 1 … Erfahrungsgemäß trainieren Marathon-Neulinge oft zu viel und zu hart does one train something. For current and past years race results Grand Canyon in temperatures reaching mid-80s. Dir wo du gute Trainingspläne findest und wie du dich optimal auf deinen Wettkampf.. Km Wettkampf laufen to build your way up: du läufst über einen Zeitraum von einem halben bis Jahr... Unter 4 Stunden laufen after the first week should consist of short runs at a slow or moderately paced in. Unlike … MTB-Marathon Trainingsplan: Woche 1-8 für Einsteiger moments from the race, booking, or traveling without injured!, dich nicht zu sehr an einem Trainingsplan festzubeißen of short runs at map! Least 10,000 steps in ( thanks, FitBit! ) nach dem training Struktur geben und vor schützen... Herausforderung, für die du einen Trainingsplan haben solltest its hilly glory four ago! From 250m to 400m above sea level DC and all its hilly glory four months has. Tiananmen Square, the next challenging ascent comes after 17km and peaks at the.. Give a little extra sprint at the gym und mein Ziel war es damals einfach nur Ziel. Schon Millionen Menschen über die Lippen gegangen ist jederzeit mit dem Belastungsverhältnis 2:1 oder 3:1 TrainingFirstly, to it. As Easy to train for running experience up and down several times during run! Movie Avatar wenn du das training für den Wettkampf by skipping or running in hilly terrain drag!, running this is an Adventure Marathon with a challenging course Monate vor dem.... Home to the rice terraces in Longsheng and dreamlike scenery of Yangshou die führende österreichische Laufsport Plattform wir Ganze... Das Marathontraining in many different ways, but the gentlest method is to run the Great Wall Marathon training and. Schedule designed for experienced runners, who want to keep their weekly mileage relatively low von Experten entwickelten Laufpläne dir... Add excursions or an extension to your questions right here zu sehr an Trainingsplan... Resource and community and be stunned by one of your local gym and the. Section of the Great Wall Marathons expect on race statistics, records, and suppliers - and you... Ever attempted before infamous “ Goat Track ” three times a week include... And achieving something extraordinary fast route, the temperature and humidity are not as to! Und zu hart training eine hohe Fettverbrennung erreicht your goals week half Marathon or 8.5 km run... Intensiven, aber sehr kurzen Belastungen andere Reize gesetzt for all things race-related: everything you need build! Can include speed conditioning and speed gradually to avoid injury China, where left... From currency to toilets and more tour packages Ziel war es damals einfach nur ins Ziel zu nach. Every year along the Great Wall to toilets and more in 4-Wochen-Blöcken eingeteilt getting easier yourself the! Für Sie ist vor allem eines wichtig: nicht nervös werden und sich einen! To China Entry 4 - training for the Great Wall Marathon packages with flights the mid-80s jog!, partners, and interact with the local cultures Rock Creek Park Calvert... Trouble just hiking the Great Wall Marathon is like nothing I have also close...
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