Train thoroughly to run the Great Wall of China. Es wird dich beim Joggen stark motivieren, auf dein persönliches Ziel hin zu trainieren und deine Fortschritte zu beobachten. 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 focus is on great experiences, pushing your own limits and achieving something extraordinary. Official Training Plan starts on the 15th March. See the fact box below. 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. 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 … HF Schwellenlauf SWL 90-95% max. Lamai Fitness has created a marathon training plan that is offered for a $28 US donation. Sauerstofflauf SL 65% max. 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. Frauen-Trainingsplan zur Steigerung der Fettverbrennung bei gleichzeitiger Muskelstraffung. A typical week has looked like this: Monday: Easy run of 4-5 miles, followed by strength training. The Great Wall Marathon is more than just a marathon - it's a journey through China! When training five or more times a week, include a slow or moderately paced run in hills every week. The next three kilometres take place on the Great Wall of China, where you run up and down uneven steps. Back to the top. I’ll find out a month from today how well that works! This means moderately-paced runs where you use 60-70 % of your capacity. Improver. Trainiert wird wahlweise an 2 oder 4 Tagen pro Woche im klassischen 2er-Split-Prinzip. 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. As participants, you all have different prerequisites to help you meet your goals and finish the marathon, half-marathon or 8.5km Fun Run. I have also lost close to 15 pounds since January, which means I have less weight to drag around as I run! Get the details on race statistics, records, and fun facts. Registration deadline: March 20, 2014. 30 bis 60 Minuten dein "Wohlfühltempo" im aeroben Bereich. 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). Check here for press guides, media galleries, and contact information. HF Mittlerer Dauerlauf MD 75-80% max. The Great Wall Marathon features three races:•    Marathon (42.2km / 26.2mi)•    Half-marathon (21.1km / 13.1mi)•    8.5km Fun Run (5.5mi). Thereafter, begin to jog up and down the stairs and give a little extra sprint at the end. Wow, it’s been an insane couple of months! Training planen. ½ Marathon. Albatros Adventure Marathons are about taking running to another level. Running the Chinese Great Wall Marathon. Marathon Training Plan. Das ist ein Satz, der schon Millionen Menschen über die Lippen gegangen ist. 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. 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. You have a choice of 3 events; the marathon, half marathon or 8.5 km fun run. If you are not quite ready, start with the first weeks of the Half Marathon training plan. When training three times a week, include a slow-paced run in hilly terrain every other week. Es wird dich beim Joggen stark motivieren, auf dein persönliches Ziel hin zu trainieren und deine Fortschritte zu beobachten. Marathon ist nicht nur eine Strecke. Training for the Great Wall of China Marathon. Here are a few tips to help you incorporate these elements. A typical week has looked like this: Monday: Easy run of 4-5 miles, followed by strength training. Photos in this post courtesy of Albatros Adventures. I climbed the wall four years ago and I must say the steps killed me. 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. Visit a valley outside of Beijing where the tombs of the Ming Dynasty emperors are nestled. Die Vorbereitung wie auf den Trainingsplänen umfasst nur die unmittelbaren Wochen vor dem Marathon. The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low. Beginner. Familiarize yourself with the race's twists, turns, and many, many stairs. See Beijing's most renowned sights: Tiananmen Square, the Forbidden City, and the Temple of Heaven. Spätestens mit der Vorbereitung auf einen Marathon beginnt in der Regel die Suche nach einem geeigneten Plan, um das angestrebte Ziel zu erreichen. Participating in short races in hilly terrain is one great way to get ready for the Great Wall Marathon. Most importantly, increase your speed and the number of stairs gradually to help prevent undue injury. Marathon ist nicht nur eine Strecke. Find Your Great Run. Remember Distance TrainingFirstly, to put it in perspective, let’s talk about marathon training in general. If you live near a beach, take off your shoes and run bare feet in the sand. 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. Welcher Plan geeignet ist, hängt von vielen Faktoren ab: Den persönlichen Ambitionen, der Zeit, die man in das Training investieren möchte und kann. im Marathon-Plan 35 km. Unsere von Experten entwickelten Laufpläne garantieren dir die optimale Vorbereitung auf den Wettkampf. This program is designed for those who have been doing some running or walking for a few weeks. Those hills are so intense! Thursday: Stairs, using two different stair machines at the gym. 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. Stone guard towers are spread along the length of the wall, each some 200m to 300m apart. I think we spent 5 hours walking on the wall and it had me absolutely buggered!!! I have worked my way up to a total of 50 minutes between the two. These printable training plans will help you crush your goals. Marathon Training Marathon To Finish—for runners and walkers. Read here about our wonderful sponsors, partners, and suppliers - and how you can be one of them. HF Mittlerer Dauerlauf MD 75-80% max. Sounds like an awesome challenge though so wishing you all the best! The Great Wall Marathon started in 1999 and has been run every year along the Great wall of China since. Most typical marathon training plans are 16 to 20 weeks long. Sit back and be stunned by one of China's traditional performing arts: Acrobatics! Back to the top. Take in the Terracotta Army before heading south to the rice terraces in Longsheng and dreamlike scenery of Yangshou. The Great Wall Marathon is more than just a marathon - it's a journey through China! However, if you live in a flat area, it’s very important to find training areas with hills approximately 50-100 meters in height. ½ Marathon. But beyond that, DC is just a hilly city. But, bear in mind, you need to build up your stamina without getting injured. Along the course pass through beautiful farmland and tiny, picturesque villages. Durch den hohen Nachbrenneffekt wird auch noch viele Stunden nach dem Training eine hohe Fettverbrennung erreicht. 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. 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. 10K. However, regardless of your chosen distance, it's essential that you’ve trained for the terrain, and come prepared for the mental test. 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. ich empfehle aber, dass Sie sich erst auf einen Marathon einlassen sollten, wenn Sie schon zwei, drei Jahre Lauferfahrung gesammelt haben. Dann ist es sehr gut, wenn du das Training für den Wettkampf systematisch nach Plan angehst. Challenger. Wow, it’s been an insane couple of months! If you’re accustomed to hilly terrain with ascents that are comparable to those on the Great Wall Marathon route, you’ll be fine. 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 improver plan is perfect if you’re a keen fitness enthusiast and you already have an event under your belt. Map: Click to view GWM map. 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. Get all the answers to your questions right here. See otherworldly rock formations, caves, and mountains - including the mountains that inspired the movie Avatar! Wow! Be careful with too many stairs as it can produce strain on the body. Um das Training organisatorisch etwas einfacher zu machen, haben wir das Ganze in 4-Wochen-Blöcken eingeteilt. Take a trip to the impressive, yet rarely visited, necropolis of the Qing Dynasty. 10K. Some big +20 km runs, a "day" in the life of Sjoerd, and you'll get to see what our training program looks like. The 5,164 steps of the Great Wall will put your physical ability to the ultimate test. Unsere von Experten entwickelten Laufpläne garantieren dir die optimale Vorbereitung auf den Wettkampf. I myself and no stranger to marathons, running this is just mind blowing. Check out some spectacular moments from the race and inspection day. 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. The definitive source for all things race-related: everything you need to know before, during, and after race day. Veranstaltung Great Wall Marathon 18.05.19 - MaxFun Sports ist die führende österreichische Laufsport Plattform. Live it up! A typical week has looked like this: Monday: Easy run of 4-5 miles, followed by strength training. 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, … I had enough trouble just hiking the Great Wall, (but I was totally out of shape then). Another 2 weeks in the books. Sports Tours International offers guaranteed entry to this event. I really can’t run anywhere without running up and down several times during my run. Runners should be physically fit and in shape as this marathon can be extremely strenuous. Egal, ob es noch 12 oder 18 Wochen bis zum Wettkampf sind, du kannst jederzeit mit dem Trainingsplan beginnen. Wir raten dir, dich nicht zu sehr an einem Trainingsplan festzubeißen. Can’t wait to hear about how your race went when you are done. (Dec.8,2020) Newly-released drone video clip:Runners at Great Wall of China Marathon(GWCM)! Die Vorbereitung wie auf den Trainingsplänen umfasst nur die unmittelbaren Wochen vor dem Marathon. I fully anticipate it will take me at least seven hours to finish, but really, as long as I finish, I will be happy. Some marathons require you to train for vicious hills, but this is the only marathon that requires you to train for over 5,000 steps! Athlete Journal: Julie Warren, Entry 4 - Training for the Great Wall . Beginner; Improver; Run Walk. Einmal im Leben einen Marathon laufen. Progressiver Dauerlauf : Beginne zunächst im lockeren Tempo und steigere nach und nach deine Geschwindigkeit, zum Beispiel: 5 km locker, 5 km zügig und 5 km im Wettkampftempo. Zudem wirken diese Steigerungen fördernd auf die Regeneration. Du möchtest einen Marathon, Halbmarathon oder 10 Km Wettkampf laufen? 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. Find all the important practical information about the race. Curious about other people's experiences or still have questions regarding the race, booking, or traveling? 10K. Take particular care of your Achilles tendon so as not to injure yourself. 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. 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. Der Marathon ist die Königsdisziplin. 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. Great Wall Marathon Information by MarathonGuide.com - the complete marathon resource and community. Trainingsplan Einsteiger Ein zwölf Wochen Trainingsplan für Einsteiger in Sachen (Ultra-) Trail. Step 1. HF Tempo Dauerlauf TD 85-90% max. 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! Nach intensiven oder sehr langen, zehrenden Läufen unterbleiben diese … 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 Miles. It's also about enjoying time together with family, friends and other running-minded spirits. 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. Es handelt sich um einen Trainingsplan für die unmittelbaren 3 Monate vor dem Marathon. Browse a collection of photos from our incredible Chinese destinations. Another 2 weeks in the books. 5K. Dieser Plan ist auf 18 Wochen ausgelegt. 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 (GWM) Location: Huangyaguan Pass in Tianjin. Die Trainingspläne sollten sie als Rahmen vers Wow you do like a challenge don’t you! Marathon ist nicht nur eine Strecke. Dein Trainingsplan basiert auf der Kombination dieser Methoden: Lockerer Dauerlauf : Du läufst über einen längeren Zeitraum von ca. 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. Some big +20 km runs, a "day" in the life of Sjoerd, and you'll get to see what our training program looks like. ½ Marathon. Sounds great, right? ), I ramped up my training for the Great Wall. But running and hiking are very different. Woche 1 … Die Vorbereitung wie auf den Trainingsplänen umfasst nur die unmittelbaren Wochen vor dem Marathon. ½ Marathon. And the course of the Great Wall Marathon is like nothing I have ever attempted before. Challenger. Trainingspläne Vom ersten Marathon bis 2:13 Stunden Marathon-Trainingspläne. Marathon ist eine Kunst und um einen Marathon zu laufen bedarf es Zeit. Good luck with the marathon. Athlete Journal: Julie Warren, Entry 4 - Training for the Great Wall . For this reason, I recommend your core training program consists of aerobic workouts. 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, … 10 km Trainingsplan ... Marathon. 10 Miles. Visit the bustling city of Xi'an - home to the famed terracotta sculptures, an expansive city wall, and more. After the half marathon (which I finished in a new personal best of 2:13! ), I ramped up my training for the Great Wall. 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. You can see top sites or visit the lesser-traveled areas, get to know the country, and interact with the local cultures. Follow along for live updates on Race Day! After 34.5km, you’re back where you left the wall. You can also make use of your local gym and use the step machine for stair training. After the half marathon (which I finished in a new personal best of 2:13! MTB-Marathon Trainingsplan: Woche 1-8 für Einsteiger. We find out more about her experience with this iconic race. HF Schwellenlauf SWL 90-95% max. ½ Marathon. Voraussetzung: Marathon in 3:30 Std 10 km in 41 min 75 bis 95 km / Woche in 5 Trainingseinheiten. But I feel stronger in my running than I ever have before and I can feel the hills and the stairs getting easier. Do not let the challenging course intimidate you. Tøndergade 16DK-1752 Copenhagen VDenmarkinfo@adventure-marathon.com. Back to the top. This is an adventure marathon with a challenging course. (Dec.6,2020) We have decided to make the LIVE of how the New Year is celebration in China from December 31 to January … Today I ran the entire stretch at close to my normal pace, feeling strong. Friday: Rest or elliptical. In order to register for The Great Wall Marathon, you must sign up for one of the tour packages. these photos and videos from past Great Wall Marathons. 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 Langsamer Dauerlauf LD 70-75% max. 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. Full Marathon Plan. 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”. 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. Hill TrainingYou must come prepared for the stairs and changing elevation. Join a tour to see the giant pandas, the Summer Palace, and more. 5K. You can see top sites or visit the lesser-traveled areas, get to know the country, and interact with the local cultures. Thank you all very much! 5K. Dann ist es sehr gut, wenn du das Training für den Wettkampf systematisch nach Plan angehst. Wir verängern (wenn du es nicht anders angegeben hast) alle 4 Wochen diese Distanz um ein paar km bis unsere Standard-Länge erreicht ist. The most comprehensive list of travel partners who offer Great Wall Marathon packages with flights. Laufeinsteiger sollten vorher über einen Zeitraum von einem halben bis einem Jahr die Grundlagenkondition aufbauen. Ready to push your limits? Since the Great Wall Marathon incorporates a lot of steps, your training will be very different than it would for any other marathon. We chat with On friend Ida B Olsson on how she found it competing in the unique event earlier this year. Das bedeutet, es wird zwei beziehungsweise drei Tage mit ansteigender Belastung trainiert, danach folgt ein Ruhetag. Take a look at the evolution of this remarkable race - the original race on The Great Wall! After the first flat kilometre, the next 4.5km rises from 250m to 400m above sea level. Dieses Jahr wollte ich mal unter 4 Stunden laufen. Map: Click to view GWM map. The one-stop shop for all your media-related needs. 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. 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. The Great Wall Marathon (GWM) Location: Huangyaguan Pass in Tianjin. I am really not sure how I would adequately train if I still lived in Chicago. 5K. HF. Like all Albatros Adventure Marathons, The Great Wall Marathon is designed to be more than just a race. These printable training plans will help you crush your goals. From history and attractions to culture and customs, get to know to China. The first portion of the Great Wall of China Marathon is basically a mountain ascent and descent. Let’s go to China. Check out Race Info for a clear picture of the elevation map and route. Trainingspläne Vom ersten Marathon bis 2:13 Stunden Marathon-Trainingspläne. Sure, I hiked rim-to-rim in the Grand Canyon in temperatures close to 100 degrees.