44th BMW BERLIN-MARATHON Inlineskating on 23 September 2017

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Training Program

Your first marathon: If you’ve had a taste of it, you will soon want more. The goal is to participate in an inline marathon. We can show you – even if you are a beginner – how to prepare for the 42.195 kilometres. The main thing is that you have fun on wheels and are healthy. With about three training sessions a week for only 3 three months, we can take you step by step towards the goal of your dreams. Your finisher time is not the main priority, but having fun skating.

12 weeks to go
Mon 2 x 10 min inline skating (3 min rest)
Tue stretching and core-strength exercises
Wed rest
Thu rest
Fri 2 x 10 min inline skating (3 min rest), stretching
Sat rest
Sun rest

11 weeks to go
Mon 20 min inline skating
Tue stretching and core-strength exercises
Wed rest
Thu rest
Fri 15 min + 10 min inline skating (2 min rest), stretching
Sat rest
Sun rest

10 weeks to go
Mon 10 min + 5 min intensive + 10 min inline skating (2 and 4 min rest)
Tue stretching and core-strength exercises
Wed rest
Thu rest
Fri 2 x 15 min inline skating (2 min rest), stretching
Sat rest
Sun rest

9 weeks to go
Mon 35 min inline skating
Tue stretching and core-strength exercises
Wed rest
Thu rest
Fri 15 min + 20 min inline skating (2 min rest), stretching
Sat rest
Sun rest

8 weeks to go
Mon 10 min + 8 min intensive + 15 min inline skating (2 and 4 min rest)
Tue stretching and core-strength exercises
Wed rest
Thu 2 x 15 min + 10 min inline skating (2 min rest)
Fri rest
Sat 2 x 18 min inline skating (2 min rest), stretching
Sun rest

7 weeks to go
Mon 10 min + 8 min intensive + 15 min Inlineskating (2 and 4 min rest)
Tue stretching and core-strength exercises
Wed rest
Thu 3 x 15 min inline skating (je 2 min rest)
Fri rest
Sat 2 x 20 min inline skating (2 min rest), stretching
Sun rest

6 weeks to go
Mon 15 min + 12 min intensive + 15 min inline skating (2 and 4 min rest)
Tue stretching and core-strength exercises
Wed rest
Thu 20 min + 25 min inline skating (2 min rest)
Fri rest
Sat 2 x 25 min inline skating (2 min rest), stretching
Sun rest

5 weeks to go
Mon 10 min + 15 min intensiv + 20 min inline skating (2 and 4 min rest)
Tue stretching and core-strength exercises
Wed rest
Thu 2 x 25 min inline skating (2 min rest)
Fri rest
Sat 3 x 20 min inline skating (2 min rest), stretching
Sun rest

4 weeks to go
Mon 2 x 30 min inline skating (2 min rest)
Tue stretching and core-strength exercises
Wed rest
Thu 60 min inline skating
Fri rest
Sat 15 min + 30 min + 15 min Inlineskating (2 min rest), stretching
Sun rest

3 weeks to go
Mon 20 min + 2 x 25 min inline skating (je 2 min rest)
Tue stretching and core-strength exercises
Wed rest
Thu 2 x 35 min inline skating (2 min rest)
Fri rest
Sat 10 min + 2 x 15 min intensive + 35 min inline skating (2 und 4 min rest), stretching
Sun rest

2 weeks to go
Mon 20 min + 25 min + 30 min inline skating (2 min rest)
Tue stretching and core-strength exercises
Wed rest
Thu 20 min + 30 min + 30 min inline skating (2 and 4 min rest)
Fri rest
Sat 2 x 40 min inline skating (4 min rest), stretching
Sun rest

1 week to go
Mon 60 min inline skating, stretching
Tue rest
Wed stretching and core-strength exercises
Thu rest
Fri 20 min easy skating with 3-5 short accelerations, stretching
Sat BMW BERLIN-MARATHON Inline Skating – Have fun!
Sun Relax and cheer for the marathon runners!

Sponsoren des 44th BMW BERLIN-MARATHON Inlineskating BMW adidas Abbott Here Maps TAG Heuer Wanda Group Erdinger Alkoholfrei TAITRA AOK Rollerblade

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