From the link:
1. Week:
Mo 15 min Einl., 10 min Gymn., 4 x 5km, 4:15 min/km, break 3-5 mm, 15 min Ausl.
Di 10 min stretching, DL 10km, 4:45 min/km, break 3-5 mm, 15 min Ausl.
Mi 5 min stretching, DL 15km, 4:45 min/km, 10 min stretching
Fr 5 min stretching, DL 10km, 5:00 min/km, 10 min stretching
So test match Halbmarathon
2. Week:
Mo 10 min stretching, 30 min loose Ausl., 20 min stretching and strengthening
Di DL 10km, 5:00 min/km, 30 min strengthening
Mi 10 min stretching, DL 10km, 4:30 min/km, 10 min stretching
DO 10 min stretching, DL 15km, 4:30 min/km, 10 min stretching
Fr 15 min Einl., 10 min stretching, 3 x 5 km, 4:10 min/km, 3 min Trabpause, 10 min Ausl., 10 min stretching
SA 10 min stretching, DL 15km, 5:00 min/km, 10 min stretching
So 5 min stretching, 30km DL 5:00 min/km, 10 min stretching, br>
3. Week:
Mo 10 min stretching, 30 min loose Ausl., 20 min stretching and strengthening
Di DL 10km, 5:00 min/km, 10 min stretching, 30 min strengthening
Mi 10 min stretching, DL 10km, 4:30 min/km, 10 min stretching
DO 15 min Einl., 10 min stretching, 6 x 3km, 4:00 min/km, 3 min Trabpause, 10 min Ausl., 10 min stretching
Fr 5 min stretching, DL 15km, 5:00 min/km, 15 min strengthening
SA 15 min Einl., 10 min stretching, 3 x 5km, 4:10 min/km, 3 min Trabpause, 10 min Ausf., 10 min stretching
So 5 min stretching, DL 30km, 5:00 min/km, 10 min stretching
4. Week:
Di Leistungsdiagnostik or 15km, 4:15 min/km
Mi 5 min stretching, DL 20km, 5:30 min/km, 10 min stretching
Fr 5 min stretching, DL 10km, 4: ; 45 min/km, 10 min stretching
SA 5 min stretching, DL 15km (speed Halbmarathon), 10km stretching
So 5 min stretching, DL 30km, 5:00 min/km, 10 min stretching
5. Week:
Mo 5 min stretching, DL 10km, 4:25 min/km, 10 min stretching
Di 5 min stretching, DL 10 km, 4:25 min/km, 10 min stretching
Mi 5 min stretching, DL 15km, 5:30 min/km, 10 min stretching
DO 5 min stretching, DL 15 km, 4:30 min/km, 10 min stretching
Fr 5 min stretching, DL 10km, 4:10 min/km, 10 min stretching
SA 5 min stretching, DL 15km (speed HM>, 10 min stretching
So 5 min stretching, DL 35 km, 5:10 min/km, increasing to 4:45 mm, 10 min stretching
6. Week:
Di 5 min stretching, DL 15km, 5:30 min/km, 10 min stretching, 15 min strengthening
Mi 5 min stretching, DL 15km, 4:30 min/km. 10 min stretching
Fr 5 min stretching, DL 15km (speed TC), 10 min stretching
SA 5 min stretching, DL 25-30 km, 5:00 min/km, 10 min stretching
So 5 min stretching, DL 10km 4:30 min/km, 10 min stretching
7. Week:
Mo 5 min stretching, DL 10km (speed TC), 10 min stretching
Di 5 min stretching, DL 15km 75%, 10 min stretching
Mi 5 min stretching, DL 10km (speed TC), 10 min stretching
Fr 5 min stretching, DL 15 km (speed TC), 10 min stretching
So DL 25km, 5:00 min/km-4: 30 increasing
8. Week:
Di 5 min stretching, DL 10km, 4:40 min/km, 10 min stretching
Mi 5 min stretching, DL 10km, 4:40 min/km, 10 min stretching
Fr 5 min stretching, DL 10km, 4:30 - 4: 3ominlkm, 10 min stretching
So Marathon, much success!