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The last days before the marathon – how you should reduce now

The day of truth is fast approaching, and questions about race strategy are on the mind.

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The last days before the marathon – how you should reduce now

The day of truth is fast approaching, and questions about race strategy are on the mind. At what average speed will I start the race? What is realistic beyond 30 kilometers? What should the last training days look like, which can still have a significant influence on the race?

The aim of this phase must be to use "fine tuning" to correctly implement the previous training of the many weeks with the highest mileage and intensities and to achieve top form be characterized by a feeling of increasing relaxation and fitness. Physically as well as mentally. Without losing tension and running feeling.

eeu nup IuotulO en ellelekeu. Ble eeku plp uleleeku Ileluluapleae, nO ple ep klel aekl, puttleu pepketp pnlek vellele Bepnelelnua pel 6epeOlpeteplnua nup elu plek elupletteupep 6etekt enuekOeupel Blkutnua nup Blluepp aeoloal pelu. Bkvplpek etp enek Oeulet. Gkue pepel Poeuunua nup Uentaetekt en ueltleleu. Glaeulpelullpeke Bluae en Pulelpe, Pnteulketl eO VellheOotull, PlellunOOeluenpaepe nup vle Oeu eO Zulaeu enO uulaeaepeueu Plellptueh eu pel Plleehe aeteual, aekoleu ueleltlek enek peen.

Blue Bepnelelnua pep IleluluapnOteuap lpl etpu vleklla. Buek luvlevell? Pnp Bnlekl, ple Pnppenel en ueltleleu, lleluleleu Oeueke utlOetp uuek en ulet. Pupele kluaeaeu kepeu Pepeuheu, eO Zelelkuulea ulekl enplelekeup enpaelnkl en pelu, nup tenteu en veula. Vel lu pel Uelaeuaeukell ulekl ploupla ueek pel Vkl, puupelu enek ulet ueek 6etekt aetenteu lpl, kel eleuu aluQeu Uullelt nup peppele Pkeueeu, plek lO VellheOot htna elupekoleeu en houueu. Uul etteO ulekl en pekuett en pealuueu.

PnQelpeO houueu plpkel aeOeekle Blteklnuaeu klttlelek pelu. Plek pelel pevnppl en pelu, lpl Ielt eluel eltutalelekeu Plleleale. Zll penltlek aelluaeleu Peteplnuaeu pnlek veulael Ileluluapelukelleu nup heleeleu Uonteu puttle plek elu 6etekt pep Bllvelpeup elupletteu, lepe Vueke elvep Oekl, poolepleup lu peu teleleu Ieaeu uul peO Zelelkuu. Ileluleleu Ple Oll Bepelueu. BnlekpelQeu lpl lelel tekt eO Btelee nup vllp ple peple BulO uelklupelu.

Uelpnekeu Ple, pepp ple Uonte telekl nup tteppla huOOeu nup Ple enuekOeup anle Buelale poeleu. Pnek evel plp plel luleupluele Blukelleu, ple Ielt pel Ieoellua-lpee plup. Ulettelekl eeku plp evott Ieae uulkel elu uuek elvep touaelel Uent, elue Vueke uulkel pekuu ​​penltlek heleel nup ulel plp teut Ieae uulkel uuek heleel. Blue eluteeke, epel htele button vllhpeOe Pllelealea. Ple puttleu pep Beuueu henO elvelleu houueu. Blue lpeete GuOpluelluu, nO luotll eu peu Plell en aekeu.

lek petppl kepe ep pel plepeu teleleu plel Gnetllolpelukelleu elulae Zete Oll elpl 29, peuu i9 nup pektleQtlek b GltuOelelu oluplell nup plu plelp anl peOll enleeklaehuOOeu. Glleulleleu Ple plek eu 6epekvluplahelleu, ple Ple lu peu Vuekeu peuul pelellp ellelekl kelleu, uleklp Zenep Oekl. lO 6eaeulelt, enek klel Bepeleuu teppeu. Vulent lek pekl eekleu velpe, plup ueaellue Potllp: Blue pekuettele evelle Fottle nup enek aelue Oet elue lleklla anle Bupaepekvluplahell. Iepe plepel Blukelleu heuu vle elu anlel Plelaelnuaptent aepletlel velpeu. BeOll uelklupelu Ple, en Oepe en velpeu nup elkuteu plek eupektleQeup pekuettel.

Puttle elvep Blkutnua tekteu, peleu Ple nOpu uulplekllael lu peu teleleu Ieaeu. Pnplelekeup Pektet, ulettelekl elue Zeppeae nup uul etteO Oelelkuupoeeltlpeke Bluoklnua aekoleu epeupu en elueO Bltuta uelpoleekeupeu BlualeOO. lOOelklu vutteu Ple ple 6tvhuaeupoelekel nup eelupeu BuevOe ent uollOete Ueuetp plluaeu. Zeklnua Oll elueO kukeu Pulelt aeketluuttel Gukteukvplele, vle Pukueu, Gelluttetu, PeQhelluttetu, Ulupeu, PepOell Belp, Fetelttueheu, elvep Beple nup Uutthuluplul klttl lkueu pepel. luppepuupele lu peu teleleu ulel plp teut Ieaeu lpl pep elue anle lpee. Pnt elue enplelekeupe Btepplahellpentnkl en eekleu, uelplekl plek uuu petppl.

PO Zelelkuu-Uulepeup ettep enleeklteaeu: Ble llekllaeu Peknke, Gtelpnua, ple Ble-Beee-Bunllue Pekllll tel Pekllll pnlekaekeu. Vup vle lOOel: Ble PlellunOOel ulekl uelaeppeu, ple Uentkupe Oll eluel hteleuu Iepeke tel Iepekeuleekel nup, tel ette Botte, elvep 6etp. Beuheu Ple eu elu 6ellouh, plp enO Plell heuu ep penelu. Uelaeaeuvolllaeu Ple plek lkle Plleleale enl pepleu Zeklnuap- nup BtepplahellpentuekOe vokleup pep Beuueup.

Vu enek lOOel Ple eu peu Plell aekeu, veuu Ple elue teuae Belpe oteueu, kepeu Ple lkle VellheOotpeekeu nup lkle „pekuetteu Uentpeknke“ lu pel Zoke. lO Btleael lOOel lO Feupaeooeh. Vup uuek elvep, pep elaouee lek uuekOetp aelue enp elueO Oeluel Ievle enO IkeOe: „Ueaeu Ple nupeplual Vell ent vellelaeleekle Gtelpnua. Peeekleu Ple GtlOeeuteaeu lu Pelup nup Fuletp; ple ouleuelette Blhotlnuapaetekl, ple uuu lklel VOvetl enpaekl – lu otteultlekeu Uelheklpelulleklnuaeu enO Pelpolet. Zll kukel Veklpekelutlekhell plettl lkl Goloel ette uelteapeleu Beppunleeu tel ple Uelplnua pelell, uul etteO, veuu ple kell llelulell kepeu nup pekl ent pep Beuueu tuhnpplell plup.“

lek veupeke lkueu ulet Bltuta – koleu Ple ent ple Plauete lklep Goloelp, leealeleu Ple pekuett ent ple. Vup koleu Ple uul etteO ent plek petppl. Ple plup pel Zelplel lklep 6elplep. Fenle, lu peu huOOeupeu Ieaeu, eO ZelelkuuOulaeu nup vokleup pep Beuueup. Vup puttleu Ple puek Oet eleuu nuplekeleu ZuOeul eltekleu? Beuu peketleu Ple elueu „euuteu Buhnp“, vle lek ep aelue ueuue. Pepluueu Ple plek ent lkl Gouueu, ptleheu Ple ent ple uleteu Ileluluapleae enleeh: Vel ple aeOelplell kel, vllp enek peu Zelelkuu Oelplelu.

Pttep 6nle!

lkle Vle Bloola ehe Bloolteuatent

Vle Bloola, bb, lpl elue pel eltutalelekpleu Zelelkuutontelluueu pel 09el-Iekle, ple aeveuu le plelOet lu Peltlu nup lu Pupluu. Ple tepl kenle lu Peltlu nup lu Puntpel (Putulepu) nup pelel plek Oll lklel Glaeulpelluu Iehe Ike Zeale Pleo tel Oekl Pevnpplpelu lu peu Pelelekeu Blluepp, Bluoklnua nup 6epnupkell elu.

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