TRAININGSPLAN: Sub 3:30 Marathon in 16 Wochen
SKU: 68350993048

TRAININGSPLAN: Sub 3:30 Marathon in 16 Wochen

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Description

TRAININGSPLAN: Sub 3:30 Marathon in 16 WochenDieser Plan richtet sich an ambitionierte Lufer: innen, die gezielt die magische 3: 30 Stunden Marke beim Marathon unterbieten wollen. In 16 Wochen bereitest du dich strukturiert, systematisch und mit einem klaren Fokus auf Leistung vor mit gezielten Tempodauerlufen, spezifischen Intervallen, langen Longruns und funktionellem Krafttraining zur Stabilisierung. Das erwartet dich: 56 Laufeinheiten pro Woche Strukturierte Wochen mit Fokus auf Longruns,

Dieser Plan richtet sich an ambitionierte Läufer:innen, die gezielt die magische 3:30-Stunden-Marke beim Marathon unterbieten wollen. In 16 Wochen bereitest du dich strukturiert, systematisch und mit einem klaren Fokus auf Leistung vor – mit gezielten Tempodauerläufen, spezifischen Intervallen, langen Longruns und funktionellem Krafttraining zur Stabilisierung.

Das erwartet dich:

✅ 5–6 Laufeinheiten pro Woche
✅ Strukturierte Wochen mit Fokus auf Longruns, Schwellenläufen, Intervallen & Regeneration
✅ Ergänzende Kraft- und Mobility-Einheiten für Performance & Verletzungsprophylaxe
✅ PDF zum Sofort-Download – du kannst sofort loslegen!

Voraussetzungen für diesen Plan:

Solide Grundfitness & Lauferfahrung

  • Mindestens 12 Monate strukturiertes Lauftraining mit 4–5 Einheiten/Woche
  • Aktueller Wochenumfang: ca. 45–60 km
  • Erfahrung mit Longruns über 25 km
  • Keine akuten oder chronischen Verletzungen
  • Halbmarathon-Zeit unter ca. 1:40 h / Oder Marathon-Zeit unter ca. 3:45 h mit stabiler Leistung
  • Belastungsverträglichkeit für doppelte Einheiten & intensive Trainingsblöcke

Zeitliche & mentale Kapazität

  • Trainingszeit: 7–10 h pro Woche (in Peak-Wochen auch mehr)
  • Bereitschaft für 5–6 Trainingstage/Woche
  • Disziplin in Ernährung, Schlaf & Regeneration
  • Selbstorganisation: Lauf-ABC, Stabi & Mobility sind fester Bestandteil des Plans

Nach dem Kauf kannst du den Plan direkt als PDF herunterladen – natürlich versandkostenfrei.

Bereit für Sub 3:30?

Wenn du fokussiert trainieren willst und bereit bist, alles aus dir rauszuholen, ist dieser Plan deine Route ins Ziel.

Jetzt starten & das 3:30-Ziel angreifen!

Always keep going.
Kpaou

Hinweis:
Bei diesem Produkt handelt es sich um einen digitalen Download.
Der Trainingsplan ist vom Umtausch und von der Rückgabe ausgeschlossen, da er sofort nach dem Kauf zur Verfügung steht und somit als digitales Produkt gilt (§ 312g Abs. 2 Nr. 9 BGB).
Bitte stelle vor dem Kauf sicher, dass dieses Angebot zu deinen Zielen und deinem Leistungsstand passt.
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SKU: 68350993048

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4.5 ★★★★★
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Trouble In FL
West Palm Beach, US
★★★★★ 5
Fantastic writing and non-stop action
Format: Kindle
This is a promising, fantastic beginning to what will be a 4-book series. Some readers may be content to read only the first 2 books, but I think you'll find that the story is so good that you'll want to keep reading books 3 and 4. Book 1 is about omega Elvana's introduction to the "Starling" brothers and their search for another missing person, Kelly. It's a bit of a rocky start, with deception and betrayal a key element. Hardly an auspicious beginning. Each member has their own path and purpose in the pack. Their interactions and the resulting narrative are so well-written that I found it difficult to put down. There is a cliffhanger that will have you reaching for book 2 as you finish, so make sure you have it on hand.
WAS THIS REVIEW HELPFUL?YesReportShare
Reviewed in the United States on September 27, 2023
R
Verified Purchase
rilakk
Battle Creek, US
★★★★★ 4
Fun read
Format: Kindle
I'm not really into mafia books but I love Roxy Collin's other series so I decided to give it a try. It had the same great romance, spice, swoon-worthy characters and exciting plot that are her signature. Arben was my favorite, although it was a bit sudden how quickly he changed from ignoring her to wanting to be pack. There were almost too many twists/layers of lies to keep track of but I'm looking forward to reading the other books. The only thing that detracted from the story for me was the need for a bit more proofreading. It was mentioned that Kelly is a female and male at different points, leading me to think she changed her mind at some point about the character's gender but didn't go back and edit it to align in all places. Like another reviewer pointed out, step siblings are different than half siblings. They are incorrectly referred to as step siblings because they (allegedly) share the same biological dad. There are a few other typos as well but those aren't a big deal.
WAS THIS REVIEW HELPFUL?YesReportShare
Reviewed in the United States on March 18, 2025
C
Verified Purchase
Carmen Alicea
Grantham, US
★★★★★ 5
Stepbrothers, Secrets, and Sizzling Heat
Format: Kindle
Twisted Lies by Roxy Collins is a wild ride through family secrets, amnesia, and a steamy stepbrother romance. When Kelly discovers her life is built on lies, she ends up tangled with three alpha stepbrothers and an assassin who once helped her through a heat. The tension? Off the charts! The heat is real, and the complications are messy in the best way. Full of twists, secrets, and fated mates? You'll be hooked from page one! Love omegaverse drama with a dash of taboo? This one's for you!
WAS THIS REVIEW HELPFUL?YesReportShare
Reviewed in the United States on September 10, 2024
A
Verified Purchase
Ashley
Natrona Heights, US
★★★★★ 3
Good read
Format: Kindle
The book has some good twists and turns, but truthfully I was so confused on some things. It didn't have a good flow for me personally. Not sure if it's due to typos or using him/her wrongly, but I thought Kelly was both a guy and a girl. Actually I still don't know, and it made me incredibly frustrated. It would refer to Kelley as him or he, and then again in another part of the story as her she and sister. On to the next book, I hope there is some clarity and a smoother flow. This is a slow burn, and I just don't know how much I care for the Alphas yet. Idk if I recommend.
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Reviewed in the United States on February 8, 2023
S
Verified Purchase
75_SweetestBook
Alexandria, US
★★★★★ 5
the lies
Format: Kindle
This is amazing fast pace read that is full of plot twists and lies that keep getting bad. This is a story we’re a omega has been lied to by her mother and finds out that someone is slowing dieing. 3 alpha take the omega and feed her more lies so they can use her against her father so they can find their mate Kelly. This is a dark read and ends in a cliffhanger and so good.
WAS THIS REVIEW HELPFUL?YesReportShare
Reviewed in the United States on June 13, 2023

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