To see more of what I’ll be facing, check out these photos and videos from past Great Wall Marathons. 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. But I feel stronger in my running than I ever have before and I can feel the hills and the stairs getting easier. I really can’t run anywhere without running up and down several times during my run. See the fact box below. The philosophy is to offer challenges in beautiful surroundings and varying terrain. Back to the top. Visit a valley outside of Beijing where the tombs of the Ming Dynasty emperors are nestled. Good luck with your Great Wall Marathon training - and best wishes for a great race! The Great Wall Marathon started in 1999 and has been run every year along the Great wall of China since. We also offer a choice of hotels and optional (very worthwhile) sightseeing tours. Das ist eine tolle Herausforderung, für die du einen Trainingsplan haben solltest. When training three times a week, include a slow-paced run in hilly terrain every other week. Back to the top. 10K. Try to also do some strength training. Join a tour to see the giant pandas, the Summer Palace, and more. Conquer the Wall Marathon on the Great Wall of China is not your everyday marathon. 10 Miles. A typical week has looked like this: Monday: Easy run of 4-5 miles, followed by strength training. Read the latest news on The Great Wall Marathon. A Quick ComparisonUnlike a traditional city marathon, which usually has a flat and fast route, The Great Wall Marathon is the opposite. Marathon ist eine Kunst und diese Kunst bedarf Zeit. 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. Most importantly, increase your speed and the number of stairs gradually to help prevent undue injury. 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. 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. The Great Wall Marathon is an annual marathon race, traditionally held on the third Saturday of May along and on the Huangyaguan or Huangya Pass (simplified Chinese: 黄崖关; traditional Chinese: 黃崖關; pinyin: Huángyáguān; lit. When training three times a week, include a slow-paced run in hilly terrain every other week. Dann ist es sehr gut, wenn du das Training für den Wettkampf systematisch nach Plan angehst. Stair TrainingFor those who do not have hills in their area, stair training is a good alternative – however, like any training program, ease into it… don’t start your first stair training session in a skyscraper! these photos and videos from past Great Wall Marathons. The Great Wall Marathon (GWM) Location: Huangyaguan Pass in Tianjin. Dieser Plan ist auf 18 Wochen ausgelegt. Wenn du diese Distanz im Training noch nicht erreichst, kannst du die dir mögliche Strecke angeben. Check out what weather to expect on race day, as well as average weather in select Chinese cities. You can see top sites or visit the lesser-traveled areas, get to know the country, and interact with the local cultures. 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. For this reason, I recommend your core training program consists of aerobic workouts. Read general guidelines to obtaining a visa for China. 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. The first week should consist of short runs at a slow pace. 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. 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. Ich zeige dir wo du gute Trainingspläne findest und wie du dich optimal auf deinen Wettkampf vorbereitest. 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. Follow along for live updates on Race Day! For example, when I was in peak condition and ran my best marathon time of 2:09:43, 93% of my training consisted of aerobic and endurance work, while 7% was dedicated to speed and conditioning work, including races (anaerobic workouts). And the course of the Great Wall Marathon is like nothing I have ever attempted before. 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. 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. Egal, ob es noch 12 oder 18 Wochen bis zum Wettkampf sind, du kannst jederzeit mit dem Trainingsplan beginnen. Athlete Journal: Julie Warren, Entry 4 - Training for the Great Wall . Die Vorbereitung wie auf den Trainingsplänen umfasst nur die unmittelbaren Wochen vor dem Marathon. In order to register for The Great Wall Marathon, you must sign up for one of the tour packages. Looking ahead to the race itself, I think my strategy will be to take it slow and steady on the uphills, extremely slow while running on sections of the Wall itself (I may even just walk altogether and not even try to run those parts) and then maintain a typical easy run pace on the flat and downhill portions. The next challenging ascent comes after 17km and peaks at the 22km mark with an overall ascent of nearly 200 metres. Beginner; Improver; Run Walk. Marathon (04:14:00) und mein Ziel war es damals einfach nur ins Ziel zu kommen nach 42 km. 10K. See Beijing's most renowned sights: Tiananmen Square, the Forbidden City, and the Temple of Heaven. I am really not sure how I would adequately train if I still lived in Chicago. Dein Trainingsplan basiert auf der Kombination dieser Methoden: Lockerer Dauerlauf : Du läufst über einen längeren Zeitraum von ca. Do not let the challenging course intimidate you. If you complete these runs with little difficulty, increase the length of your next run on the hills. HF Tempo Dauerlauf TD 85-90% max. Download the 12 week half marathon improver training plan . (Dec.7,2020) Good News: Free Hotel Rooms for the Great Wall of China Marathon 2021 Runners!Have a very nice new week! Considered one of the most challenging runs on the planet due to comprising of over 5,000 stone steps, the Great Wall Marathon is one of China’s most popular running events for foreigners. Check out some spectacular moments from the race and inspection day. Hill training can be done in many different ways, but the gentlest method is to run regularly in hilly terrain. Back to the top. Check out the hotel options for your stay. 260 women and 513 men finished last year’s race under the maximum time of eight hours (and on an encouraging note, only 28 – 3.6% – did not finish in time to count as finishers). Unlike … : 'Yellow Cliff Pass'), Tianjin section of the Great Wall of China East of Beijing. Stone steps, walkways and/or dirt paths following the up and down contours of … HF Mittlerer Dauerlauf MD 75-80% max. 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. Train thoroughly to run the Great Wall of China. HF Langsamer Dauerlauf LD 70-75% max. During this time, you’ll typically run three to five times a week, increasing your mileage as you get nearer to race day. Marathon ist nicht nur eine Strecke. Visit the bustling city of Xi'an - home to the famed terracotta sculptures, an expansive city wall, and more. Running the Chinese Great Wall Marathon. In this adventure race, you can expect a hilly route in spectacular surroundings with a lot of steps (marathoners will conquer 5,164 to be exact!). 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. Sure, I hiked rim-to-rim in the Grand Canyon in temperatures close to 100 degrees. Dive deep into China - read about its history, religion, economy, and attractions. 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, … 5K. After the first flat kilometre, the next 4.5km rises from 250m to 400m above sea level. 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. Veranstaltung Great Wall Marathon 16.05.20 - MaxFun Sports ist die führende österreichische Laufsport Plattform. 10K. ), I ramped up my training for the Great Wall. Looking forward to your updates! Some big +20 km runs, a "day" in the life of Sjoerd, and you'll get to see what our training program looks like. 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. 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. Back to the top. Training planen. Voraussetzung: Marathon in 3:30 Std 10 km in 41 min 75 bis 95 km / Woche in 5 Trainingseinheiten. You can see top sites or visit the lesser-traveled areas, get to know the country, and interact with the local cultures. As participants, you all have different prerequisites to help you meet your goals and finish the marathon, half-marathon or 8.5km Fun Run. Trainingsplan; Laufstrecken; Bilder; Impressum; Marathon in 3:15 Std. Get the details on race statistics, records, and fun facts. Since the Great Wall Marathon incorporates a lot of steps, your training will be very different than it would for any other marathon. Lamai Fitness has created a marathon training plan that is offered for a $28 US donation. It's also about enjoying time together with family, friends and other running-minded spirits. Woche 1 … In der Vorbereitung laufen wir z.B. The Great Wall Marathon is more than just a marathon - it's a journey through China! Alles rund ums Laufen, Veranstaltungen in und um Österreich. If you are not quite ready, start with the first weeks of the Half Marathon training plan. ½ Marathon. Wir raten dir, dich nicht zu sehr an einem Trainingsplan festzubeißen. Nach intensiven oder sehr langen, zehrenden Läufen unterbleiben diese … 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. To give you a sense of how much more challenging this will be than a typical marathon, the 2015 race only had three finishers under four hours (by comparison, the top finishers of the Boston Marathon last week came in close to two hours). : 'Yellow Cliff Pass'), Tianjin section of the Great Wall of China East of Beijing. Improver. ½ Marathon. Tøndergade 16DK-1752 Copenhagen VDenmarkinfo@adventure-marathon.com. Das ist ein Satz, der schon Millionen Menschen über die Lippen gegangen ist. Good luck. HF Schwellenlauf SWL 90-95% max. While I was feeling really good about this, when I looked up the elevation of the hill to write this post, I realized it only rises 40 meters (over 0.15 miles), which isn’t all that much compares to some of the elevation increases on the marathon route. We suggest using the training program to help condition your body to make your race experience unforgettable. ich empfehle aber, dass Sie sich erst auf einen Marathon einlassen sollten, wenn Sie schon zwei, drei Jahre Lauferfahrung gesammelt haben. Full Marathon Plan. Training in sand can consist of jogging or interval training. MTB-Marathon Trainingsplan: Woche 1-8 für Einsteiger. 10 Miles. Step 1. Then the route takes you down the same 4.5km down the hill to the last flat kilometre leading you to the finish line at the Yin and Yang Square. If you are currently walking less, that is okay, consider following the Half Marathon Walk Training Program and build your way up. Your training style might differ as well with some preferring long, steady endurance runs, while others emphasize intensity. Der folgende Trainingsplan ist für einen Marathon, der eine Strecke von 42,195 km umfasst, ausgelegt. 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. I have worked my way up to a total of 50 minutes between the two. Find short and sweet answers to help you travel in China - everything from currency to toilets and more. Sit back and be stunned by one of China's traditional performing arts: Acrobatics! HF Tempo Dauerlauf TD 85-90% max. 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. After the half marathon (which I finished in a new personal best of 2:13! Trainingspläne Vom ersten Marathon bis 2:13 Stunden Marathon-Trainingspläne. 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. 5K. Welcher Plan geeignet ist, hängt von vielen Faktoren ab: Den persönlichen Ambitionen, der Zeit, die man in das Training investieren möchte und kann. Marathon Training Plan. Whether this will all prove to be sufficient, who knows? Another 2 weeks in the books. Here are a few tips to help you incorporate these elements. 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. ½ Marathon. Take particular care of your Achilles tendon so as not to injure yourself. Sauerstofflauf SL 65% max. Trainiert wird wahlweise an 2 oder 4 Tagen pro Woche im klassischen 2er-Split-Prinzip. Saturday: Long run. Back to the top. You can do this! A 16-week training plan for complete beginners, if you’re new to running but gearing up for your first marathon, this training plan will get you round, with some run-walk breaks. Sauerstofflauf SL 65% max. Official Training Plan starts on the 15th March. Unsere von Experten entwickelten Laufpläne garantieren dir die optimale Vorbereitung auf den Wettkampf. Sports Tours International offers guaranteed entry to this event. Full Marathon Plan. Complete directory of marathons, marathon results, athlete and race news, marathon history, training schedules, chat, email, marathoning humor - everything for the marathon runner and marathon … 10 km Trainingsplan ... Marathon. The next three kilometres take place on the Great Wall of China, where you run up and down uneven steps. After the half marathon (which I finished in a new personal best of 2:13! Live it up! Get all the answers to your questions right here. You can also follow along live on 16 May 2020! The exact training schedule will vary by the distance you want to run, your health, your fitness level and your running experience. 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. HF Schneller Dauerlauf SD 80-85% max. Athlete Journal: Julie Warren, Entry 4 - Training for the Great Wall . 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, … Ready to push your limits? Spätestens mit der Vorbereitung auf einen Marathon beginnt in der Regel die Suche nach einem geeigneten Plan, um das angestrebte Ziel zu erreichen. And sure, I hiked the Peaks of the Balkans trail through Kosovo, Montenegro and Albania, again in temperatures at or above 100 degrees. Für sie ist vor allem eines wichtig: nicht nervös werden und sich an einen langfristigen Trainingsplan halten. Official Training Plan starts on the 15th March. My last three long runs have been in freezing rain, snow and rain in the 50s. Map: Click to view GWM map. Back to the top. Die Vorbereitung wie auf den Trainingsplänen umfasst nur die unmittelbaren Wochen vor dem Marathon. Obwohl der Plan nur für eine Zeit unter 4 Stunden war, konnte ich eine Zeit von 3 Stunden 38 Minuten 44 Sekunden laufen!!! ich empfehle aber, dass Sie sich erst auf einen Marathon einlassen sollten, wenn Sie schon zwei, drei Jahre Lauferfahrung gesammelt haben. 5K. Thereafter, begin to jog up and down the stairs and give a little extra sprint at the end. How to Train for Marathon by Jeff Galloway. Bewährt hat sich ein Trainingsrhythmus mit dem Belastungsverhältnis 2:1 oder 3:1. Friends living in Beijing had been trying to get us to go see them for months with tales of kung fu, temples and pork balls. The one-stop shop for all your media-related needs. Like all Albatros Adventure Marathons, The Great Wall Marathon is designed to be more than just a race. Thank you all very much! Sunday: Rest, although I usually try to still get at least 10,000 steps in (thanks, FitBit!). Some big +20 km runs, a "day" in the life of Sjoerd, and you'll get to see what our training program looks like. Date: May 17, 2014. However, regardless of your chosen distance, it's essential that you’ve trained for the terrain, and come prepared for the mental test. The first portion of the Great Wall of China Marathon is basically a mountain ascent and descent. I had enough trouble just hiking the Great Wall, (but I was totally out of shape then). Thursday: Stairs, using two different stair machines at the gym. Four weeks from today I will embark on what will be perhaps my greatest physical challenge: running the Great Wall Marathon in China. 10K. Some might train three times a week, while others train every day. Photos in this post courtesy of Albatros Adventures. 5K. Download the 12 week half marathon improver training plan . Wir verängern (wenn du es nicht anders angegeben hast) alle 4 Wochen diese Distanz um ein paar km bis unsere Standard-Länge erreicht ist. Add excursions or an extension to your package for the ultimate China experience. 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. Beginner; Improver; Run Walk. After 34.5km, you’re back where you left the wall. Veranstaltung Great Wall Marathon 18.05.19 - MaxFun Sports ist die führende österreichische Laufsport Plattform. Challenger. Trainingsplan; Laufstrecken; Bilder; Impressum; Marathon in 3:15 Std. Tuesday: Hill repeats on the hill leading out of Rock Creek Park to Calvert Road. It’s not something easy, but it seems like a great experience that anyone should try at least once in their life. Those hills are so intense! Sure, I’ve completed seven previous marathons, two of them in temperatures reaching the mid-80s. Dieses Jahr wollte ich mal unter 4 Stunden laufen. You have a choice of 3 events; the marathon, half marathon or 8.5 km fun run. 10 Miles. Steigerungsläufe gehören häufig zum Training dazu, da dem Körper diese ganz andere Form der Laufbelastung nach einem längeren, langsamen Lauf nützt. But, bear in mind, you need to build up your stamina without getting injured. HF Schneller Dauerlauf SD 80-85% max. Marathon ist eine Kunst und diese Kunst bedarf Zeit. Get details on international, regional, and local entrance options. So how does one train for something like this? 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