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Description
Ihr Marathon-Trainingsplan für Bestzeiten – unter 3:20 Std.Ihr 16 Wochen Plan fr einen Marathon unter 3: 20 Stunden Ihr Trainingsplan fr die letzten 16 Wochen vor dem Marathon Sie erhalten diesen Trainingsplan in der Laufcampus Web App. Dort knnen Sie ihn bequem nutzen, individuelle Anpassungen vornehmen und Ihre Trainingsergebnisse dokumentieren. Falls Sie den Plan lieber offline nutzen mchten, knnen Sie ihn jederzeit ausdrucken auch so behalten Sie Ihre Trainingseinheiten immer im Blick. Erreichen Sie Ihr
Ihr 16-Wochen-Plan für einen Marathon unter 3:20 Stunden
Ihr Trainingsplan für die letzten 16 Wochen vor dem Marathon
Sie erhalten diesen Trainingsplan in der Laufcampus Web App. Dort können Sie ihn bequem nutzen, individuelle Anpassungen vornehmen und Ihre Trainingsergebnisse dokumentieren.
Falls Sie den Plan lieber offline nutzen möchten, können Sie ihn jederzeit ausdrucken – auch so behalten Sie Ihre Trainingseinheiten immer im Blick.
Erreichen Sie Ihr Marathonziel mit einem Trainingsplan, der für Erfolg steht. Mit einem Laufcampus-Trainingsplan unter der Anleitung von Andreas Butz, einem der erfolgreichsten Marathontrainer Deutschland, knacken Sie die 3:20 Stunden-Marke und machen Ihr Training zum Erfolgserlebnis.
Foto: Norbert Wilhelmi
Wählen Sie Ihre Trainingsvariante – Erfolgreich zum Marathon
Ob klassisch, mit HIIT oder der exklusiven OLALA-Variante – jede Trainingsvariante bringt Sie sicher und effektiv ins Ziel. Sie entscheiden, wie Sie Ihre Trainingsziele erreichen, und wir unterstützen Sie auf dem Weg zu Ihrer persönlichen Bestzeit. Alle Trainingspläne gehen über 16 Wochen. Je früher Sie ins Marathontraining einsteigen, desto besser.
Entscheiden Sie sich für die Variante, die am besten zu Ihnen passt:
- Klassische Variante: Setzen Sie auf die seit 2001 bewährte Methode mit langen Dauerläufen, Tempowechselläufen und Zügigen Dauerläufen. Ideal für Marathon-Einsteiger und alle, die systematisch ihre Bestzeit verbessern wollen. Erfahren Sie mehr.
- HIIT-Variante: Lieben Sie Tempotraining? Dann ist seit 2017 unser HIIT-Plan genau das Richtige für Sie! Ersetzt den ZDL durch hochintensive Intervallläufe für maximale Geschwindigkeit. Erfahren Sie mehr über HIIT.
- OLALA-Variante: Für erfahrene Marathonläufer, die neuen Trainingspläne seit 2024: Optimierte lange Läufe (OLALA) bringen Abwechslung und neue Reize in Ihr Marathontraining. Mehr zu OLALA.
Ihr Trainingsplan als Web App – Immer und überall verfügbar
- 16-wöchiger Online-Trainingsplan nach der Laufcampus-Methode
- Tagesvorgaben in Trainingsminuten
- Exakte Tempoangaben für 6 Tempotrainings-Bereiche (1RT, 3RT, 5RT, 10RT, HMRT, MRT)
- Für die 4 Dauerlauftrainings-Bereiche (SSL, LDL, MDL, ZDL) erhalten Sie sowohl Tempovorgaben als auch individuelle Herzfrequenz-Trainingsbereiche
- Schnelle Übersicht durch Farbcode
- Wochenüberblick mit Balkendiagramm
- Ausführliche Informationen in Text und Videos im Trainingsglossar
- Synchronisation mit Ihrer Sportuhr (Garmin und Polar) oder manuelles Hochladen von Trainingsergebnissen möglich
- Individuelle Anpassung der Herzfrequenz- und Tempobereiche jederzeit möglich – z. B. nach einer Leistungsdiagnostik
- Motivation durch Soll-/Ist-Vergleich von Trainingsvorgaben und tatsächlichem Training
- Zusätzliches Eigentraining kann manuell ergänzt werden, auch Yoga, Athletiktraining, Rudern etc.
- Zahlreiche Statistiken zu Ihren Trainingsleistungen
- Nutzbar am Browser Ihres PCs, Smartphones oder Tablets – kein App-Store erforderlich
Wichtig:
- Die Online-Variante dieses Trainingsplans wird manuell in der Laufcampus Web App freigeschaltet. Dies kann bis zu zwei Werktage dauern.
- Wenn Sie den Trainingsplan sofort nutzen möchten, können Sie ihn alternativ über die Laufcampus Potenzialanalyse bestellen. Dies hat den Vorteil, dass Sie vorab Ihre aktuellen Wettkampfzeiten oder Ihre Wunschzeit eingeben können und einen optimal auf Ihre Leistungsfähigkeit angepassten Plan erhalten.
- Mit der Bestellung erhalten Sie eine detaillierte Anleitung zur Nutzung der Web App.
Dieser Trainingsplan – oder Zugang zu über 200 Trainingsplänen für dein langfristiges Lauftraining?
Dieser Trainingsplan ist auch in der PRO-Mitgliedschaft im Team Laufcampus enthalten – ebenso wie über 200 weitere Trainingspläne.
Viele Läufer starten gleich mit der PRO-Mitgliedschaft, weil sie dort flexibel sind, weil sie
- nach dem Marathon weitertrainieren möchten (z. B. Nachbereitung oder Zwischensaison)
- eine andere Distanz planen (5 km, 10 km, Halbmarathon oder Ultramarathon)
- verschiedene Trainingsvarianten ausprobieren möchten (Klassisch, HIIT oder OLALA)
- den Trainingsplan ändern können – wenn sich nach Krankheit oder Infekt die sportlichen Ziele ändern
Statt jedes Mal einen neuen Plan zu kaufen, greifen Sie als PRO-Mitglied jederzeit auf die passenden Trainingspläne zu – abgestimmt auf Ihr aktuelles Ziel.
Als PRO-Mitglied steht Ihnen in der Laufcampus Web App eine integrierte Potenzialanalyse zur Verfügung, mit der Sie Trainingsintensitäten anpassen und Ihr Training bei neuen Leistungsständen gezielt feinjustieren können.
Zusätzlich profitieren Sie von weiteren Vorteilen wie monatlichen Online-Trainerstunden mit Laufcampus-Gründer Andreas Butz, exklusiven Angeboten und Preisnachlässen bei Laufcampus und ausgewählten Partnern.
Sichern Sie sich Ihren Marathon-Trainingsplan
Starten Sie mit einem Trainingsplan, der zu Ihrem Ziel und zu Ihrem Alltag passt – ob als Einzelkauf oder im Rahmen der Club-Mitgliedschaft.
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4.5 ★★★★★
Based on 26 reviews
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Product Reviews
★★★★★ 5
Astonishing, Fun, Entertaining, Fantastic
Format: Kindle
I consider The Martian my favorite fictional novel of the last 15-20 years. The movie was incredible in that they actually followed the book closer than 99% of other films based on books. It remains my favorite movie of the last 15 years or so as well. I don't know anyone (personally) that loves either of them as much as I do.
With that said, I was REALLY looking forward to Artemis. It was good...but, it was certainly not in the same caliber as The Martian was (at least not for me). I enjoyed it a lot, however and appreciated how author Andy Weir chose to go in a completely different direction and not just rehash another similar story, which I am certain would have been great as well.
As a result, I was cautious regarding Project Hail Mary. It sounded a little too close to The Martian, but yet, also different in that the circumstances simply could not be more opposite and the stakes so much higher. I'm trying to figure out the best way to summarize without giving too much away from this utterly compelling novel. As I read several reviews, I noticed a recurring theme: SCIENCE. Lots and LOTS of science. Holy cow, they were right. Many years ago I read Apollo 13 and Jim Lovell and his co-writer, try as they might, simply could not dumb down Orbital Mechanics anywhere near enough for me to have even a minor clue as to what they were attempting to say...I just skipped 90% of it and hoped that the sentences written afterwards, would help to make sense of what I had just skimmed over. I'm a lot of things, but a math wizard is definitely not one of them. Michael Crichton (Jurassic Park) had an amazing talent for dumbing-down the science of what he was trying to explain in ways that genuinely made sense (most of the time). Not everyone has this talent, and I would say Andy Weir falls squarely in between. He's certainly better than Jim Lovell, but not quite as good as Crichton. But then again, outside of a science textbook, I haven't really read anything with quite as MUCH science as Project Hail Mary. So maybe he's just as good, but he just puts more science into his books than Crichton, maybe that's it...? Either way, be prepared for a lot of astonishingly interesting science within the pages of this novel...and I DO mean a LOT. I don't say this to make you wary or steer you away...on the contrary, Andy Weir has a special talent for making hard science truly entertaining.
The book opens with an absolutely amazing and frightening premise: an astronaut awakes from an induced coma to find the only other two people on board have died at some point along their journey...but it gets worse. He has no idea who he is, or why he's on the ship, and oh yeah, they look to be a long way from home. A really, REALLY long way from home. In fact, the sun he sees isn't actually OUR sun at all. He's managed to leave our solar system entirely. And he has no idea why.
((Minor Spoilers)) The book goes through some clever flash-backs, which set the stage for why the mission happens, and slowly, carefully explains how they managed to get so far away from earth in such a short amount of time. Basically, earth's sun seems to be dying. At the rate of decay, we have maybe 19 years left before the gradual cooling has catastrophic consequences resulting in the death of billions (best guess). Why the sun is dimming is quite the conundrum in the first place. Turns out it really isn't dying, it's being killed by an outside source...which turns out to be easily the greatest find in history. It's alien life, and they are using the sun for food, essentially. It's alien life, but not intelligent life. But still, wow! ALIENS, right???
After this monumental discovery, and some tremendous research done by the most improbable scientist, the investigation into what is happening and why and what to do about it expands exponentially to other nations in order to pool all the resources possible to hopefully save the sun, and by extension, the human race as well. They learn. A LOT. A plan is put together, and with the help of the newly discovered microscopic alien life, which can also double as a power source (along with a few other nifty surprises), they begin to create one last, Hail Mary that could very well be the last chance we might have to save earth. It's audacious. It's dangerous, and it is absolutely critical that it succeed.
As our astronaut's memory slowly unravels, so does his identity: Ryland Grace. He's a teacher on earth. Just a science teacher. Not even a college professor. He's amazingly smart, though. But he's no astronaut...and certainly not one who would volunteer to go on a one-way mission to another solar system to "try" and save humanity. Yet here he is. Alone. light years from earth, trying to solve the biggest riddle in all of human history. Ryland accepts his situation, such as it is, with relative indifference (for the most part). It doesn't matter HOW he got here. He's here now and he may as well use that time to be as productive as possible, right? Along the way, he unravels even more information regarding the microscopic alien life which is slowly dimming our sun during some additional flashbacks. The aliens, dubbed, "Astrophage" are quite the galactic plague as it turns out. Stars all over the galaxy are also losing their light, all due to the little buggers. All that is, except one particular star named, Tau Ceti. Now why would that one star be unaffected by Astrophage, when every single star around it has been affected to some degree. The plan is to go there and figure it out and send the information back, hopefully in time to save the sun before the damage to earth is beyond repair.
There is an incredible amount of stuff going on. The story switches from Tau Ceti to flashbacks of how the whole mission was planned and implemented (which is VERY entertaining, especially Director Stratt, who may actually be my favorite character in the entire novel). Weir is becoming quite adept at building tension, and abruptly switching the story from Tau Ceti back to earth and building more of the backstory then switching back to Tau Ceti. Keeping it all in check and most importantly, interesting all while mixing in a healthy dose of science, which I am to understand is pretty much all genuine, is quite the juggling act. I have long known science can be astronomically entertaining (see what I did there?) when done right...but unfortunately very few people in a position to teach science actually know the best way to create that interest in others. I can say without reservation, Andy Weir definitely knows how to do it...at least in written form.
There is so much I want to say more regarding this truly phenomenal story, but I simply cannot without ruining a lot of the fun and surprises revealed along the way...and it is killing me to keep it locked in. Though I labeled a spoiler warning earlier, I don't think it gave away any more than what the author himself has revealed in interviews he has done regarding the book, and what you can glean from reading the summary here and just a couple other reviews. Tying all of that science together is truly astonishing to me. The creativity to put it into a novel that is remarkably exciting to read is nothing more than incredible talent. Kudo's to Andy Weir for not just hitting a home run, Project Hail Mary is a Grand Slam all the way. I truly did not want this story to end. By the way, I enjoyed the ending quite a bit. I don't know if everyone will. But it was fine for me. I think the ending screams "sequel" at some point too. A lot was left open-ended (IMO) and I wouldn't mind reading a follow-up to this. It doesn't HAVE to happen, but there are a lot of ways where the story could go if Andy chose to do it. Just sayin'.
Just run out and buy this book.
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Reviewed in the United States on May 10, 2021
★★★★★ 5
Wonderful
Format: Kindle
The amount of detail in this book is so interesting and the specifics of so much theoretical ideas revolving around true ideas makes it so fun to read. The writer does a great job and describing every situation enough where you get the point but not too much to try to bore you . The book is very easy to follow, keeps you on your toes, was pretty funny to me, and truthfully just a great book for anyone!
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Reviewed in the United States on May 20, 2026
★★★★★ 4
Read it in 2 days
Format: Paperback
This is science based science fiction. How refreshing to read science without turning the story into horror. Without a plethora of characters, it is easy to remember who is who. The story moves along well enough that I wanted to keep going. It us a p age turner in many respects.
All this said, there were too many crises suddenly resolved like some Star Trek episode from 1966. It reached the point where I said to myself, "OK, this doesn't matter. Move along, nothing to see here."
There was good humor, some surprising twists, and enough involvement with characters that I didn't want to put it down.
As science fiction goes, it was good like pulp stories go. It wasn't like Ursula LeGuin or Robert Heinlein but I would probably pick up the next book he writes.
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Reviewed in the United States on May 21, 2026
★★★★★ 5
A book worth rereading
Format: Hardcover
This was a book club pick. Honestly, I wouldn't have chosen to read this myself, but I'm glad that I did. I would have missed out on an incredible story.
I've been reading a lot of thriller and fantasy books lately, that I forgot how much I enjoy sci-fi. This brought it back for me. There's a lot of science-heavy discussions in the book and I loved it! When I got to a subject or term I didn't know, I would go online and learn more about it. I feel that Grace is a dork like me because he wouldn't curse. He had little anecdotes he uses in place of swearing. Something I definitely do myself!
A lot of the book is the MMC talking to himself. Surprisingly, it worked. There's so much humor that it kept the story going. There was not a lull. Usually I dislike info-dumping as an introduction to get all the background story told, but I didn't mind it at all. Maybe I'm being biased because I love science talk.
**SPOILERS AHEAD**
What makes the whole plot engaging is the fact that the plot doesn't seem too fantastical. It's something that could happen. There's a lot of ethics and morals involved in determining what should be done. I would hate to be in a position where I have to chose what's best for everyone. That's why Stratt is a necessary character. I hated some of her decisions and how she operated, but you need someone who's focused on the general welfare of humanity. I would be too focused on myself, my family, etc. As much as it hurts to admit, I'm selfish (and a coward) like Grace. I wouldn't want to die. But was it right for Stratt to force him on the mission? This could also be taken religiously. If God has a plan and things happen for a reason, is it our right to deter what's going to happen? God wiped out the world many times because of humanity's sins, what if this was God's doing? So many questions and debates on right vs wrong, ethics vs morals, and religion vs humanity made for a incredible book club discussion.
I love how this book ended. I wish I could continue reading about Rocky and Grace's adventures, it's that fascinating. However, I think Grace staying on Erid was the best outcome. If the roles were reversed, I don't think Rocky would have the same welcome. I feel that those in charge would have dissected and kept Rocky hostage, all in the name of science. Just as the Astrophage were first introduced, the first things the scientists did was poke and probe. Essentially torturing the Astrophage to see what makes them tick. I think Rocky would have the same fate.
Oh, and my favorite part is the relationship between Rocky and Grace. I cried so many times when I was reading. Scared that something bad was going to happen to either of them. Especially in the scene where Rocky busted out of his tunnel to save Grace. I got upset and told the book that 'if Rocky dies, I swear, this is the worst book ever!' And the scene where Rocky learns about radiation poisoning. How he slowly becomes aware of what happened to his crew, his friends. I was a mess.
This book is definitely one that I could go back and reread.
I did watch the movie afterwards. There's a lot of differences to adapt the story to screen, but it was okay. They got the humor down pat, but I didn't get the direness of the whole situation nor the special bond that both MCs had.
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Reviewed in the United States on April 20, 2026
★★★★★ 5
Excellent story
Format: Kindle
This book is worth your time. It is a great introduction to a variety of scientific disciplines without insulting the reader. It also respects and understands humanity, engineering, history and political science. Then it lays that foundation to tell the story of a unique friendship of two beings with mutual goals who have to communicate and problem solve together. Along the way, you can really contrast how Grace and Rocky do it, vice the Hail Mary team did it.
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Reviewed in the United States on May 22, 2026
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