{"id":78770,"date":"2017-05-29T10:59:32","date_gmt":"2017-05-29T08:59:32","guid":{"rendered":"http:\/\/deploy.frankfurt-marathon.com\/?p=78770\/"},"modified":"2017-05-29T10:59:32","modified_gmt":"2017-05-29T08:59:32","slug":"start-your-basic-training-plan-for-the-marathon-in-frankfurt-now","status":"publish","type":"post","link":"https:\/\/www.frankfurt-marathon.com\/en\/start-your-basic-training-plan-for-the-marathon-in-frankfurt-now\/","title":{"rendered":"Start your basic training plan for the Marathon in Frankfurt now"},"content":{"rendered":"<div class=\"wpb-content-wrapper\" id=\"wpb-content-root\"><p>[vc_row][vc_column width=&#8221;2\/3&#8243;][vc_column_text]You have your plan: You registered for the Mainova Frankfurt Marathon on the 29<sup>th<\/sup> of October and this is your highlight for the Fall season.\u00a0 Good decision, are your already getting excited about crossing the finish line in the Frankfurt Festhalle? In order to enjoy this special moment, you should start your training.\u00a0 Why train now? The classic marathon trainings plans are usually 12 to 14 weeks.\u00a0 Yeah, that\u2019s right, but the better condition you have, the more success you will have in your August, September and October trainings months.<\/p>\n<p>Basic training is the foundation for all other trainings forms.\u00a0 This isn\u2019t just for runners, but you can profit from this in a time period from 6 to 8 weeks with little intensity and an increase in the amount of training.<\/p>\n<p>Also, professional athletes start their marathon training with a basic training.\u00a0 They train here for a foundation with a higher-intensity, that will come in the later trainings phase.\u00a0 \u201cYou can imagine building your training like a pyramid\u201d, says Carsten Eich, \u201cthe wide diverse the foundation is symbolic, then the middle is the intense tempo training and the top of the pyramid represents the competitions.\u00a0 Basically, \u201cthe wider the foundation of your pyramid, the better your performance by the Frankfurt Marathon.\u00a0 With this, you can answer the question, \u201cdoes running slower, really make you faster?\u201d, the answer is definitely YES.<\/p>\n<p>Many runners make the mistake, to form and complete their basic training in a one-sided manner.\u00a0 To run 3 times a week 8 to 12 kilometers is less effective, then to change up your training methods.\u00a0 The tempo of the long runs should be a little slower, but afterwards, you can integrate speed variation training or interval training in the mountains.\u00a0 Whoever training regularly in areas with higher elevation, gives his or hers running specific training that extra strength.\u00a0 This also function with other alternative methods, such as spinning, cycling, ergometer training, aqua jogging or swimming.\u00a0 Of course, the intensity of the training should not be so high as normal.\u00a0 By strength training, it\u2019s about training and preparing the muscles for the load that comes later. A thirty-minute strength training once a week is an extremely valuable.<\/p>\n<p>Training methodically serves the basic training first, to raise the aerobic capacity.\u00a0 That is why the training should be chosen so that the body gets enough oxygen to keep producing energy.\u00a0 Optimally, that long distance runs training in the heart rate range from about 70 to 75 percent of the maximum heart rate (HF Max). Such runs in \u201ca comfortable pace\u201d lead to an optimization of the metabolism and an economic use of energy.\u00a0 By the same heart rate, one can run faster, without stressing the muscles.\u00a0 Use this trainings phase and build the foundation to a successful marathon![\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/3&#8243;][vc_single_image source=&#8221;featured_image&#8221; img_size=&#8221;medium&#8221;][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column width=&#8221;2\/3&#8243;][vc_column_text]You have your plan: You registered for the Mainova Frankfurt Marathon on the 29th of October and this is your highlight for the Fall season.\u00a0 Good decision, are your already getting excited about crossing the finish line in the Frankfurt Festhalle? In order to enjoy this special moment, you should start your training.\u00a0 Why <a class=\"moretag\" href=\"https:\/\/www.frankfurt-marathon.com\/en\/start-your-basic-training-plan-for-the-marathon-in-frankfurt-now\/\">ganzen Artikel lesen&#8230;<\/a><\/p>\n","protected":false},"author":707,"featured_media":76877,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[9392],"class_list":["post-78770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-nlmay2017eng"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Start your basic training plan for the Marathon in Frankfurt now - mainova Frankfurt Marathon<\/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.frankfurt-marathon.com\/en\/start-your-basic-training-plan-for-the-marathon-in-frankfurt-now\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Start your basic training plan for the Marathon in Frankfurt now - mainova Frankfurt Marathon\" \/>\n<meta property=\"og:description\" content=\"[vc_row][vc_column width=&#8221;2\/3&#8243;][vc_column_text]You have your plan: You registered for the Mainova Frankfurt Marathon on the 29th of October and this is your highlight for the Fall season.\u00a0 Good decision, are your already getting excited about crossing the finish line in the Frankfurt Festhalle? In order to enjoy this special moment, you should start your training.\u00a0 Why ganzen Artikel lesen...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.frankfurt-marathon.com\/en\/start-your-basic-training-plan-for-the-marathon-in-frankfurt-now\/\" \/>\n<meta property=\"og:site_name\" content=\"mainova Frankfurt Marathon\" \/>\n<meta property=\"article:published_time\" content=\"2017-05-29T08:59:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.frankfurt-marathon.com\/wp-content\/uploads\/Mainova-Frankfurt-Marathon_Newsletter_204608_-6759-1200x630.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Christina Doerr\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Christina Doerr\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.frankfurt-marathon.com\\\/en\\\/start-your-basic-training-plan-for-the-marathon-in-frankfurt-now\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.frankfurt-marathon.com\\\/en\\\/start-your-basic-training-plan-for-the-marathon-in-frankfurt-now\\\/\"},\"author\":{\"name\":\"Christina Doerr\",\"@id\":\"https:\\\/\\\/www.frankfurt-marathon.com\\\/#\\\/schema\\\/person\\\/e612b1302baf33c968fc196b14ba0557\"},\"headline\":\"Start your basic training plan for the Marathon in Frankfurt now\",\"datePublished\":\"2017-05-29T08:59:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.frankfurt-marathon.com\\\/en\\\/start-your-basic-training-plan-for-the-marathon-in-frankfurt-now\\\/\"},\"wordCount\":500,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/www.frankfurt-marathon.com\\\/en\\\/start-your-basic-training-plan-for-the-marathon-in-frankfurt-now\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.frankfurt-marathon.com\\\/wp-content\\\/uploads\\\/Mainova-Frankfurt-Marathon_Newsletter_204608_-6759.jpg\",\"keywords\":[\"NLMay2017ENG\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.frankfurt-marathon.com\\\/en\\\/start-your-basic-training-plan-for-the-marathon-in-frankfurt-now\\\/\",\"url\":\"https:\\\/\\\/www.frankfurt-marathon.com\\\/en\\\/start-your-basic-training-plan-for-the-marathon-in-frankfurt-now\\\/\",\"name\":\"Start your basic training plan for the Marathon in Frankfurt now - 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