My Mighty Marathonscheme

Op de site E kun je een exact schema laten samenstellen gebaseerd op je maximale hartslag en gerelateerd aan je geplande eindtijd. Voor mij heb ik het volgende schema samengesteld, dat gaat uit van een progressieve loop, in mijn ervaring wel het moeilijkste wat er is.

Your marathon finish time and optimum running pace according to MARCO The MARCO strategy was created for your marathon according to your performance inputs.

Your intended marathon finish time is: 3:19:43 h

Your average marathon pace is: 4:44 min/km

Your "Negative Split" of each section: +2.7% / +1.2% / +0.0% / -1.5%

Your average heart rate during the race is: 160 bpm (beats per minute)

km 1 km time/km 4:52 tot. time 0:04:52 bpm 145

Comment Remain calm:

after the starting gun and consciously keep your heart rate lowmaximum of 145). It will rise later.

Start running with an average of only 4:52 min/km.

2 km4:52 0:09:44 145

A slow start and budgeting your energy are important factors in achieving your intended finish time or personal marathon record. For this reason, do not allow cheering spectators to push you to an increased running speed.

3 km 4:52 0:14:36 147

At a lower intensity, you initiate your marathon primarily with fat consumption. With this, you save valuable carbohydrates, which you will desperately need later.

4 km ...... 4:47 ...... 0:19:23 ...... 152

5 km ...... 4:47...... 0:24:10 ...... 152

6 km ...... 4:47 ...... 0:28:57 ...... 152

7 km...... 4:47 ...... 0:33:44 ...... 152

8 km...... 4:47 ...... 0:38:31 ...... 153

9 km ...... 4:47 ...... 0:43:18 ...... 153

10 km ...... 4:47...... 0:48:05 ...... 153

11 km ...... 4:47 ...... 0:52:52 ...... 153

12 km ......4:47 ...... 0:57:39...... 154

13 km ......4:47...... 1:02:26 ...... 154

14 km ...... 4:47 ...... 1:07:13v 154

15 km ...... 4:44...... 1:11:57 ......159

You can now speed-up to your average marathon running pace of 4:44 min/km. Your body still has a lot of carbohydrates. Now, running is really fun.

16 km ...... 4:44...... 1:16:41...... 159

17 km ...... 4:44 ...... 1:21:25 ...... 159

18 km ...... 4:44 ...... 1:26:09 ...... 159

Over the course of the marathon, your heart rate will constantly rise. First of all, because you increase your speed according to MARCO and, secondly, because your body digests more and more fat, which requires an increased amount of oxygen.

19 km ...... 4:44...... 1:30:53...... 160

20 km ...... 4:44 ...... 1:35:37 ...... 160

21 km ...... 4:44 ...... 1:40:21 ...... 160

You have now reached the halfway point of the marathon at 21.1 km. Note the intermediate time of 1:40:49 for the half distance before the race, because it should be greater than half of your intended marathon finish time!

22 km ...... 4:44 ...... 1:45:05 ...... 161

23 km ...... 4:44...... 1:49:49...... 161

24 km ...... 4:44...... 1:54:33...... 161

25 km...... 4:44...... 1:59:17 ...... 161

26 km ...... 4:44...... 2:04:01 ...... 162

An old bit of marathon wisdom says: "You warm up in the first 32 km and the marathon begins at kilometer mark 32."

27 km ...... 4:44...... 2:08:45 ...... 162

28 km ...... 4:44...... 2:13:29...... 162

29 km ...... 4:40...... 2:18:09 ...... 167

In the last third of the marathon course, force your speed to 4:40 min/km.

30 km ...... 4:40...... 2:22:49 ...... 167

31 km ...... 4:40...... 2:27:29 ...... 167

32 km ...... 4:40...... 2:32:09 ...... 167

33 km ...... 4:40...... 2:36:49 ...... 168

You now notice that you are constantly "swallowing" other runners and are no longer being passed.

34 km ...... 4:40...... 2:41:29 ...... 168

35 km ...... 4:40...... 2:46:09 ...... 168

36 km ...... 4:40...... 2:50:49 ...... 168

37 km ...... 4:40...... 2:55:29 ...... 169

38 km ...... 4:40...... 3:00:09 ...... 169

39 km ...... 4:40 ...... 3:04:49 ...... 169

If you have budgeted your energy reserves up until now, you can continue your calculated speed of 4:40 min/km.

40 km ...... 4:40...... 3:09:29 ...... 170

41 km ...... 4:40...... 3:14:09 ...... 170

42.195 km......5:34...... 3:19:43 ...... 170

The marathon distance of 42.195 km was divided into three equally long distances of 14 km, whereas the first third is divided once again into a smaller (3 km) and a larger part of 11 km. Each of the four sections is completed with a constant running tempo.

You should approach the first 3 km very slowly in order to first get your circulation going with a low rate of carbohydrate consumption. You need approx. 15 minutes for this. This is normal.

eifler.com wishes you lots of success.