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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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4.3 ★★★★★
Based on 1143 reviews
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Product Reviews
★★★★★ 4
Four Stars: Insightful and Impactful Reading
Format: Hardcover
This book provides clarity in human relationships pertaining to workplace, family, and social circles. Author Mel Robbins explains the human tendency of needing to belong and bond, having personal freedoms and space to make informed choices, and providing coping strength to not feel over burdened due to work or perceived social obligations or human stereotypes. "Let Them", "Let Me" is a series of strategies/skills that help one regain focus on finite time and energies to have more productive personal relationships and work outcomes. The book teaches one to de-prioritize things and channel emotions into actionable goals to set healthy boundaries in selection of friends, career paths, and effectively resolving conflicts. Some chapters are overly redundant (and precludes a fifth star rating); however, it's a worthwhile book that definitively helps me set more impactful goals in 2026 and beyond.
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Reviewed in the United States on January 31, 2026
★★★★★ 5
HIGHLY RECOMMEND
Format: Audiobook
I love Mel Robbin’s and this audiobook gave me a different perspective on my life. I would highly recommend it’s so easy to understand and it’s so enjoyable and enlightening to listen to.
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Reviewed in the United States on May 15, 2026
★★★★★ 5
Book of life
Format: Hardcover
This book is a fantastic read, I think this is a book everyone should read. Very insightful and informative book for life.
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Reviewed in the United States on May 15, 2026
★★★★★ 5
NON FICTION IS A GREAT WAY TO LISTEN WHILE YOU DRIVE! TRY AUDIBLE!
Format: Audiobook
LET THEM
AUDIBLE NON-FICTION INSPIRATIONAL BOOK ON LISTENING TO MEL ROBBINS MOTIVATIONAL ADVICE MAKES MY DRIVING DESTINATIONS ENJOYABLE! I had something like 24 AUDIBLE CREDITS that have built up because I'm a visual person that loves to read. I've had the membership for over ten years and I only like certain NON FICTION SELF DEVELOPMENT books which I listen to Memoirs, Self help, but never fiction books, because my imagination is more vivid when I read. I always either listen to my podcasts on Spotify or NON-FICTION on AUDIBLE which is owned by Amazon. I can't drive anywhere without my Podcasts or very few Non-Fiction Titles that interest me, but I have had those credits and I love MEL ROBBINS so I decided to try it on AUDIBLE. My friends who read that listen to fiction on AUDIO understood why I bought the same fictional title and I had already loved reading it on my Kindle. It was a favorite lifetime reading experience and I own many of the same KINDLE & AUDIBLE versions but I noticed that fiction book that it was one of the most beautifully written books that when I went to listen to it, I quickly gave up because it was bland. I have been told by more frequent readers like myself who listen to the Audio version and recommend it to me on Audio since they enjoyed it better have said listening to fiction is a skill that you have to develop, so I stick to NON FICTION and I need to listen to something while I'm driving so I buy the Kindle Version & the AUDIBLE and it makes my driving to destinations shorter.v That's why I have Spotify because there's two favorite podcasts but I pay extra for no commercials and now my top favorite podcast has commercials which I 'm considering cancelling because the reason I pay extra is because the commercials drive me crazy so now Spotify says it's up to the podcast. The reason I've been a member since 2018, is because it is synced to the Bluetooth, in my car and the podcasts don't require Cell towers so you don't get the buffering that I do with Audible in areas where there aren't Cell towers which we call them dead zones. I'm recommending this AUDIBLE PURCHASE called, "LET THEM," because MEL ROBBINS is a new motivational author to me, and she wrote the book which she has some fascinating inspirational content, that I have learned some ideas to improve my life. She is a fantastic narrator in her soothing voice. One nice thing about AUDIBLE is they are extremely friendly and if you don't like the AUDIO BOOK Listening experience, you can return it, which you can't do with the KINDLE Books. so I have had to return something only twice in fifteen years, since I usually love what I purchase. I do recommend this book on AUDIBLE to listen to or if you don't have a membership they used to have a free trial and a free book if you're a new member. But I'm not sure, but however medium you choose this is a FAVORITE and it's a bestseller that I can promise you will love it, as well. It has a very high rating of tens of thousands of five star ratings which is even more evident that it's a Spectacular choice!
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Reviewed in the United States on July 24, 2025
★★★★★ 5
Let Them and Let Me, is what I needed!
Format: Hardcover
I wish that I could give this book much more than 5 stars. I absolutely loved reading it. The book is so interesting and the information is useful and makes a lot of sense. I have been reading the book since I received it on March 5, 2026 and it was very hard for me to put it down. I am now on the concluding chapter "Your Let Me Era Is Here." I feel a little sad that I am finishing the book because I want to know more. However, I decided to practice the suggestions and theories the author stated in the book to see if they really worked. The 5-4-3-2-1 suggestion was used anytime there was something that I didn't feel motivated to do, and it worked. I felt better afterwards. The "Let Them" and "Let Me" theories have worked also. But, I realized it is going to take time for me to make the needed changes consistently. Still, I am very happy that I purchased and read this book. It is definitely worth the money and time spent reading and making application of the information. It boosted my confidence!
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Reviewed in the United States on March 29, 2026