Berlin Marathon in under 4 hours: This is how Daniela did it

Participation in the 50th Berlin Marathon was possible for Daniela through a special raffle. Sebastian Erb, who is an experienced runner himself, raffled off one of the start numbers together with Abbott.

The condition: The participant had to have experience in running, but had not yet completed a marathon. This requirement was not only a question of fairness, but also of health. Marathon training from zero to 42 kilometers in just five months would simply be difficult and risky for beginner runners.

Daniela has already completed several half marathons and smaller runs. Her basic fitness is solid: she runs about 30 kilometers per week, divided into two weekly runs and occasionally a longer run on the weekend. Her goal for the marathon was ambitious: she wanted to complete the distance in under four hours.

Marathon training: Reach your goal with the right training plan

To achieve this goal, Daniela followed an individual training plan. This includes a variety of training sessions, including interval training, easy runs and long sessions.

Despite the challenges that training brought with it – such as high temperatures and balancing family, work and sport – Daniela stuck to her plan.

The training units have been carefully put together from an extensive collection of exercises and training blocks. Based on Daniela’s previous achievements, such as her 10 km and half marathon times, the units were structured and the pace guidelines were set.

The first few weeks of the plan focused on increasing the pace, with classic intervals between 200 and 800 meters completed significantly faster than the planned marathon pace. The closer the marathon got, the more specific the intervals became, up to demanding units of four times 3,000 or three times 5,000 meters.

The plan suited Daniela well: “It was a stroke of luck that Daniela is so well positioned,” explains Sebastian Erb. “Your body responded well to the training.”

The right nutrition before the marathon

Nutrition is also crucial for the success of marathon preparation. But in Daniela’s case, a strict nutritional plan was not drawn up. “Our aim was to have fun and be as relaxed as possible during the preparation,” explains Sebastian. Daniela has a good awareness of healthy eating and didn’t have to put herself under any additional pressure.

Reach the finish line of the Berlin Marathon with iron discipline

However, the challenges that Daniela had to overcome as a mother and woman over 40 should not be underestimated. Between the family, the dog, work and household chores, there is often little time for training. “The kitchen stays cold and the house is only cleaned every four days,” she smiles. Festivals were celebrated without her or only with her for a short time because she wanted to run early in the morning to escape the heat.

But despite these challenges, Daniela managed to get out of her comfort zone. “Running makes me feel better than I did when I was 30,” she says. “Now is the time to make my dreams and goals come true.”

Sebastian’s running training (@sbstnerb) and that of Daniela (@the little chirn is running) can also be followed on Instagram.

Here Daniela poses on Instagram before the marathon with her start number:

This is how Daniela ran her first marathon

On Sunday Daniela went to the start of the Berlin Marathon full of anticipation. Not only has she worked hard towards this goal, but she has also proven that it is never too late to achieve your dreams. “Yes, you have to try to run your first marathon when you’re almost 50!” she emphasizes. “It’s a challenge that’s worth it.”

And so Daniela tackled the 42 kilometers through the streets of Berlin. At the end, the two of them are overjoyed at the finish and can look forward to a remarkable time of 3:45 hours – an unforgettable experience that will stay with them forever.