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Description
TRAININGSPLAN: Sub 4:00 Marathon in 16 WochenDieser Plan ist fr ambitionierte Lufer: innen gedacht, die sich gezielt auf einen Marathon unter 4 Stunden vorbereiten mchten. In 16 Wochen trainierst du strukturiert auf dein Ziel hin mit abwechslungsreichen Laufeinheiten, Longruns, Tempotrainings, Kraft und Mobilityworkouts. Das erwartet dich: 46 Laufeinheiten pro Woche Klar strukturierte Trainingswochen mit Longruns, Tempodauerlufen, Intervallen & Erholungsphasen Integrierte Stabi & Mobility
Dieser Plan ist für ambitionierte Läufer:innen gedacht, die sich gezielt auf einen Marathon unter 4 Stunden vorbereiten möchten. In 16 Wochen trainierst du strukturiert auf dein Ziel hin – mit abwechslungsreichen Laufeinheiten, Longruns, Tempotrainings, Kraft- und Mobilityworkouts.
Das erwartet dich:
✅ 4–6 Laufeinheiten pro Woche
✅ Klar strukturierte Trainingswochen mit Longruns, Tempodauerläufen, Intervallen & Erholungsphasen
✅ Integrierte Stabi- & Mobility-Einheiten zur Verletzungsprävention
✅ Tipps zur Umsetzung, Ernährung und mehr
Voraussetzungen für diesen Plan:
- Mindestens 12 Monate regelmäßiges Lauftraining (mind. 3–4 Einheiten/Woche)
- Aktueller Wochenumfang: ca. 35–45 km
- Erfahrung mit Longruns bis ca. 20 km
- Keine akuten oder chronischen Verletzungen
- Halbmarathon-Zeit bereits < 1:50 h / Oder Marathon-Zeit < 4:15 h
- Zeitliche & mentale Kapazität
- Trainingszeit: 6–8 h pro Woche (in Spitzenwochen bis zu 10 h)
- Bereitschaft für 5–6 Trainingstage/Woche
Nach dem Kauf kannst du den Plan direkt als PDF herunterladen – natürlich versandkostenfrei.
Bereit für die Sub 4?
Dann ist dieser Plan deine Roadmap ins Ziel. Jetzt starten & 4:00 h knacken!
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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4.5 ★★★★★
Based on 17 reviews
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Product Reviews
★★★★★ 5
Superman
Format: Paperback
Fantastic new take on the Man of Hope. Set to reflect the reality of our current world and the and people trying to save it.
WAS THIS REVIEW HELPFUL?YesReportShare
Reviewed in the United States on May 30, 2026
★★★★★ 5
LOVE the absolute universe
Format: Paperback
If you have heard of DC's Absolute Universe, this is a great starting point. The art, the storytelling, and the new revision is all a blast to read. I highly recommend this and all the others in the absolute series.
WAS THIS REVIEW HELPFUL?YesReportShare
Reviewed in the United States on January 6, 2026
★★★★★ 5
Super good
Format: Paperback
This was my introduction to the absolute dc comics and boy did it make a good first impression. The art style is great and the writing too, it’s fast paced in the current sections and slower in the flashbacks making sure the pacing is good throughout the whole book. The length is good for how much you pay being able to be finished in 30 minutes to an hour for fast readers.
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Reviewed in the United States on February 7, 2026
★★★★★ 5
Just as enjoyable as Vol 1, if not better.
Batman and Robin Vol 2: Batman vs. Robin contains Batman and Robin #7-12. Just as in Vol 1, the art is all done by Frank Quitely and is very enjoyable. This continues the story of Batman and Robin Vol 1 which raps up in Vol 3 and is my favorite instalment of the trilogy (if you want to call it that). The story has some twists and turns and the reveal at the end is totally worth it, especially since there are clues dropped along the way. As I have said in my other reviews, this is part of the Grant Morrison Arc that will be detailed below, but the Batman and Robin trilogy could be read alone outside of the other stories. This picks up from Vol 1 after the events of Batman: R.I.P. and Battle for the Cowl. Again these are my favorite B&R as the dynamic between the two is very enjoyable to read and watch and the story is engaging.
Pros:
-B&R are amazing
-Art is solid
-New characters are fantastic
-Original story line
-So many little clues as to what is going on
-Grant Morrison
Cons:
-Grant Morrison
-Relatively Short
-Vol 3 (see review)
*Morrison's Story Arc is as follows:
Batman and Son (Included in Black Glove Deluxe Edition)
Batman: The Black Glove
Batman: RIP
Batman: Batman and Time (or Final Crisis but still needs 701 and 702)
Batman and Robin Volume 1-3
Batman: The Return of Bruce Wayne (Technically happens during Batman and Robin Volumes 1 and 2)
Batman Incorporated (and Leviathan Strikes)
Batman Incorporated Vol 1: Demon Star (New 52)
Batman Incorporated Vol 2: Gotham's Most Wanted (New 52)
A readers guide to Grant Morrison's Batman is a great help if you are looking at the whole series.
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Reviewed in the United States on August 26, 2016
★★★★★ 4
An Excellent Continuation For The New Dynamic Duo
I really loved Batman and Robin Volume 1. This arc is my favorite part of the Morrison Batman run, even though I really struggle with and don't enjoy everything that comes before it. But it's worth it for this duo of Dick Grayson and Damian Wayne.
Volume 2 gets off to a slow start with a few issues about a deranged Batman resurrected by a Lazarus pit. Readers who haven't read Morrison's other work, including Final Crisis, will be confused by what occurs here. But the gist is that Dick and Damian learn what the readers already knew, that the corpse they thought was their father wasn't his (instead a failed clone from a Darkseid experiment), and that their father is out there somewhere. The art in these initial issues is also a bit rough and lower in quality, which is the only reason I brought this down to 4 stars.
The second story in the remainder of the volume though, that pits Damian against Dick and tests Damian's loyalties is a great continuation of the Batman and Robin story and might be one of the best parts of the series. Damian may be rude and sociopathic, but this arc gets to let him shine a bit and show that he really does care about his big "brother" Dick Grayson, and about his father's legacy. As a bonus, there is a running mystery about the duo's new ally Oberon Sexton, which I thoroughly enjoyed. I won't spoil the ending, but it's a truly fun reveal that makes you rethink Sexton's role in the adventure in an interesting way.
Again, this is a great story for Batman/Dick Grayson/Damian Wayne fans that I strongly recommend.
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Reviewed in the United States on August 7, 2019
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