How long do you have to prepare for the marathon?

A drum roll or an angel chorus should actually sound at this point... It's about THE MARATHON! The marathon is certainly the summit of all running goals and has already caused both beginners and advanced runners to despair. Regardless of whether you simply want to “manage the 42.2 km somehow” or train for a new marathon best time, we have developed suitable training plans for your next marathon preparation with training scientist Raphael Jung. Actually, a drum roll or an angel choir should sound at this point... It's about THE MARATHON! The marathon is certainly the summit of all running goals and has already caused both beginners and advanced runners to despair. Regardless of whether you simply want to “manage the 42.2 km somehow” or train for a new marathon best time, we have developed suitable training plans for your next marathon preparation with training scientist Raphael Jung. Actually, a drum roll or an angel choir should sound at this point... It's about THE MARATHON! The marathon is certainly the summit of all running goals and has already caused both beginners and advanced runners to despair. Regardless of whether you simply want to “manage the 42.2 km” for now or train for a new marathon best time, we have developed suitable training plans for your next marathon preparation with training scientist Raphael Jung.

How long do you have to prepare for the marathon?

A drum roll or an angel chorus should actually sound at this point... It's about THE MARATHON! The marathon is certainly the summit of all running goals and has already caused both beginners and advanced runners to despair. Regardless of whether you simply want to “manage the 42.2 km somehow” or train for a new marathon best time, we have developed suitable training plans for your next marathon preparation with training scientist Raphael Jung. Actually, a drum roll or an angel choir should sound at this point... It's about THE MARATHON! The marathon is certainly the summit of all running goals and has already caused both beginners and advanced runners to despair. Regardless of whether you simply want to “manage the 42.2 km somehow” or train for a new marathon best time, we have developed suitable training plans for your next marathon preparation with training scientist Raphael Jung. Actually, a drum roll or an angel choir should sound at this point... It's about THE MARATHON! The marathon is certainly the summit of all running goals and has already caused both beginners and advanced runners to despair. Regardless of whether you simply want to “manage the 42.2 km” for now or train for a new marathon best time, we have developed suitable training plans for your next marathon preparation with training scientist Raphael Jung.

Marathon training plan: How to master the Supreme discipline!

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How long do you have to prepare for the marathon?

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How long do you have to prepare for the marathon?

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Nahaufnahme von joggenden Beinen auf der Straße, trainiert mit der Trait Marathon Trainings-App

Marathon training plan: This is how you master the ultimate discipline!

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Nahaufnahme von joggenden Beinen auf der Straße, trainiert mit der Trait Marathon Trainings-App

Marathon training plan: How to master the Supreme discipline!

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How do you train for a marathon?

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Nahaufnahme von joggenden Beinen auf der Straße, trainiert mit der Trait Marathon Trainings-App

How do you train for a marathon?

Above all, it is crucial that you follow a marathon training plan that has been individually tailored and personalized. Consistency in training is everything! And you can achieve this with a plan that is based on personal circumstances and makes it easy for you to stick to the plan as best you can. Motivation plays a decisive role, so the marathon training plan of choice should meet certain training preferences and set the perfect balance between fun and challenging. We also think it is essential:

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  • Realizable interim goals that motivate!
  • Educate runners where they stand and what the effects of the training sessions are
  • Considerate increase in volumes (“A lot helps a lot” has not yet achieved anyone's goal)
  • Individual pacing of the individual running units
  • Room and “buffer” for interruptions and breaks in the schedule (everything never goes 100% according to plan)
  • Evasion strategy or “Plan B” in case a lot really goes wrong

All of the features mentioned above are often not included in most static marathon running plans. A “one-fits-all” plan is created, which is anything but personally tailored. With twaiv, we build on a dynamic system that divides the training plan into several phases (so-called blocks). The advantage: The individual training periods form ideal milestones on the way to the overall marathon goal and can be dynamically adjusted as required!

Wie trainiert man für einen Marathon?

Allem voran ist entscheidend, dass man einem Marathon Trainingsplan folgt, der individuell ausgerichtet und persönlich zugeschnitten wurde. Konsistenz beim Training ist alles! Und die erreicht man mit einem Plan, der sich an den persönlichen Gegebenheiten orientiert und es einem leicht macht, so gut es geht am Plan zu bleiben. Motivation spielt eine entscheidende Rolle, daher sollte der Marathon Trainingsplan der Wahl gewisse Vorlieben des Trainings bedienen und das perfekte Maß zwischen Spaß und Fordern einstellen.Außerdem halten wir für essentiell:

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  • Realisierbare Zwischenziele, die motivieren!
  • Die Läufer/innen aufklären, wo sie stehen und was die Trainingseinheiten bewirken
  • Bedachte Steigerung der Umfänge („Viel hilft Viel“ hat noch keinen ans Ziel gebracht)
  • Individuelles Pacing der einzelnen Laufeinheiten
  • Raum und „Puffer“ für Aussetzer und Pausen im Plan (es läuft nie alles 100% nach Plan)
  • Ausweichstrategie oder „Plan B“ für den Fall, wenn wirklich viel schief geht

Alle oben genannten Features werden in den meisten statischen Marathon Laufplänen oft nicht berücksichtigt. Es wird ein „One-Fits-All“ Plan erstellt, der alles andere als persönlich zugeschnitten daher kommt. Mit twaiv bauen wir auf ein dynamisches System, welches den Trainingsplan in mehrere Phasen (sogenannte Blöcke) unterteilt. Der Vorteil: Die einzelnen Trainingsperioden bilden ideale Meilensteine auf dem Weg zum Gesamtziel Marathon und lassen sich bei Bedarf dynamisch anpassen!

Standard plans are just for standard lives.

Training that works for others doesn't have to work for you. And anyway... what does “works” actually mean? We believe the best training is always what makes you come back motivated tomorrow. That's why thousands of athletes train at Trait, all with a different training plan that can be adjusted every day.

novice runners

You're not running at all or up to a maximum of 5k in a session. Here you should first find a regularity and set the goal of being able to run stable 5-8 km repeatedly! You can do that in 8-12 weeks! Then it's straight on towards the first half marathon!

novice runners

You're not running at all or up to a maximum of 5k in a session. Here you should first find a regularity and set the goal of being able to run stable 5-8 km repeatedly! You can do that in 8-12 weeks! Then it's straight on towards the first half marathon!

novice runners

You're not running at all or up to a maximum of 5k in a session. Here you should first find a regularity and set the goal of being able to run stable 5-8 km repeatedly! You can do that in 8-12 weeks! Then it's straight on towards the first half marathon!

novice runners

You're not running at all or up to a maximum of 5k in a session. Here you should first find a regularity and set the goal of being able to run stable 5-8 km repeatedly! You can do that in 8-12 weeks! Then it's straight on towards the first half marathon!

novice runners

You're not running at all or up to a maximum of 5k in a session. Here you should first find a regularity and set the goal of being able to run stable 5-8 km repeatedly! You can do that in 8-12 weeks! Then it's straight on towards the first half marathon!

novice runners

You're not running at all or up to a maximum of 5k in a session. Here you should first find a regularity and set the goal of being able to run stable 5-8 km repeatedly! You can do that in 8-12 weeks! Then it's straight on towards the first half marathon!

How long do you have to prepare for the marathon?

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Nahaufnahme von joggenden Beinen auf der Straße, trainiert mit der Trait Marathon Trainings-App

No app should decide whether you give 100% or 30% today. BUT YOU.

01
TRAIT IS EMPATHIC
01

YOUR TRAINING. YOUR WAY.

There are times when every day feels like Monday. And that is completely okay. But what if your training plan dictates something for you exactly on these days that you really don't feel like doing? We're people, not machines. And people can sag, change plans, start from scratch. Trait goes with all of this, because we only have one goal: to encourage you to keep going. To believe in yourself. To stick with it.

Gruppe von Läufern in Outdoor-Kleidung, die auf einem Waldpfad bergauf joggen, unterstützt von der Trait-App
02
TRAIT works collectively
01

Your booster against the 'no buck' moment.

Nothing helps you overcome that 'no bother' moment faster than knowing that your training partner is waiting for you outside. Our app is built on collective principles that connect you with yourself and the people who matter to you. Because one thing is clear: You train less together alone.

03
TRAIT IS SMART
01

SCIENCE. But humanly.

knowledge. Creates. results. Our logic follows what really counts. For every individual. Based on science, not fashion. To do this, we use sports science and adaptable AI training technology. Oriented on people, tested in the laboratory.

Your booster against the 'no buck' moment.

Nothing helps you overcome that 'no bother' moment faster than knowing that your training partner is waiting for you outside. Our app is built on collective principles that connect you with yourself and the people who matter to you

Your booster against the 'no buck' moment.

Nothing helps you overcome that 'no bother' moment faster than knowing that your training partner is waiting for you outside. Our app is built on collective principles that connect you with yourself and the people who matter to you

Your booster against the 'no buck' moment.

Nothing helps you overcome that 'no bother' moment faster than knowing that your training partner is waiting for you outside. Our app is built on collective principles that connect you with yourself and the people who matter to you

Download the 5 km training plan for beginners in the twaiv app! It's free!

Your booster against the 'no buck' moment.

Nothing helps you overcome that 'no bother' moment faster than knowing that your training partner is waiting for you outside. Our app is built on collective principles that connect you with yourself and the people who matter to you

Your booster against the 'no buck' moment.

Nothing helps you overcome that 'no bother' moment faster than knowing that your training partner is waiting for you outside. Our app is built on collective principles that connect you with yourself and the people who matter to you

Lade dir den 5 km Trainingsplan Anfänger in der twaiv App! Kostenlos!

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Long heading is what you see here in this feature section

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Mit uns wird dein Lauf nicht leichter. Aber alles drum herum — Wie unsere App funktioniert.

Intensity-Modes

Intelligent training load adjustments are just one click away

A training plan you can't stick to is pretty annoying. That's why we've created training modes that allow you to switch between Light, Base and All-In, so you can quickly and easily adjust your training volume and intensity without breaking a sweat.

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Daily readiness

Ready, set... not today?

Our Readiness Score doesn’t just send you off into the woods. It asks if you actually want to do it today, and how much. You just need to tell us whether you’re up for tearing down trees or more for watering plants on the balcony today. If only your boss were like that too.

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App downloaden
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PLAN BUILDER

Standard plans are just for standard lives.

Training that works for others doesn’t necessarily work for you. We believe the best training is always the one that motivates you to come back tomorrow. That’s why at Trait, thousands of athletes train, each with a different training plan that adapts every day.

Get the app now
App downloaden
App downloaden
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Smart watch
connection

With you when it counts.

Connect us with your smartwatch, and we’ll tell you when you can push harder and when you should take it slower. Always ensuring that you get the most out of your training. This doesn’t automatically mean the fastest pace, but a training load that allows you to go for a run again tomorrow.

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App downloaden
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Unsere Laufpläne

Statt dich in einen "One-Fits-All" Trainingsplan zu pressen, erstellen wir mit dir gemeinsam in unserer App genau den Plan, den du brauchst, um wirklich nachhaltig und beständig dranbleiben zu können und so deine Ziele zu erreichen!

Worauf wartest du noch...

Intro

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Unsere Laufpläne

Statt dich in einen "One-Fits-All" Trainingsplan zu pressen, erstellen wir mit dir gemeinsam in unserer App genau den Plan, den du brauchst, um wirklich nachhaltig und beständig dranbleiben zu können und so deine Ziele zu erreichen!

Worauf wartest du noch...

Intro

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Hier gehts zu unseren Halbmarathon Laufplänen →

Intro

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Hier gehts zu unseren Halbmarathon Laufplänen →

Intro

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Hier gehts zu unseren Halbmarathon Laufplänen →

Intro

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Hier gehts zu unseren Halbmarathon Laufplänen →

Unsere Laufpläne

Statt dich in einen "One-Fits-All" Trainingsplan zu pressen, erstellen wir mit dir gemeinsam in unserer App genau den Plan, den du brauchst, um wirklich nachhaltig und beständig dranbleiben zu können und so deine Ziele zu erreichen!

Worauf wartest du noch...

Intro

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‍

Hier gehts zu unseren Halbmarathon Laufplänen →

We’re part of something bigger. A movement. A revolution.

Max Mustermann

We’re part of something bigger. A movement. A revolution.

Max Mustermann

We’re part of something bigger. A movement. A revolution.

Max Mustermann

Menschen die
uns

uns

Vertrauen
4.5

Bei über 3K Bewertungen

App downloaden
App downloaden
App downloaden
App downloaden
App downloaden

We’re part of something bigger. A movement. A revolution.

Max Mustermann

We’re part of something bigger. A movement. A revolution.

Max Mustermann

We’re part of something bigger. A movement. A revolution.

Max Mustermann

Menschen die
uns

uns

Vertrauen
4.5

Bei über 3K Bewertungen

App downloaden
App downloaden
App downloaden
App downloaden
App downloaden

Menschen die
uns

uns

Vertrauen

We’re part of something bigger. A movement. A revolution.

Max Mustermann

We’re part of something bigger. A movement. A revolution.

Max Mustermann

We’re part of something bigger. A movement. A revolution.

Max Mustermann

We’re part of something bigger. A movement. A revolution.

Max Mustermann

4.5

Bei über 3K Bewertungen

App downloaden
App downloaden
App downloaden
App downloaden
App downloaden

Der Trainigsplan ist sorgfältig vorbereitet von:

Raphael Jung
Sportwissenschaftler
Raphael Jung
Sportwissenschaftler

Der Trainigsplan ist sorgfältig vorbereitet von:

Matthias Test
Sportmediziner
Matthias Test
Sportmediziner

Es gibt Zeiten, in denen fühlt sich jeder Tag wie Montag an. Wir sind Menschen, keine Maschinen. Und Menschen dürfen mal durchhängen, Pläne ändern, von vorn beginnen.

Raphael Jung
Sportwissenschaftler
Raphael Jung
Sportwissenschaftler

Es gibt Zeiten, in denen fühlt sich jeder Tag wie Montag an. Wir sind Menschen, keine Maschinen. Und Menschen dürfen mal durchhängen, Pläne ändern, von vorn beginnen.