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Woche 1 + 2
Di 12 km in 1:10:00 Std., 6:00 pro km
Do 10 km in 0:55:50 Std., 5:35 pro km
Sa 10 km in 1:10:00 Std., 7:00 pro km
So 15 km in 1:35:00 Std., 6:20 pro km
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Woche 3
Di 15 km in 1:35:00 Std., 6:20 pro km
Do 10 km in 1:25:00 Std., 8:30 pro km
Sa 10 km in 0:54:10 Std., 5:25 pro km
So 10 km in 1:35:00 Std., 6:20 pro km
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Woche 4
Di 2x3 km in 16:30 min, Trabp. 5 min
Do 15 km in 1:35:00 Std., 6:20 pro km
Sa 15 km in 1:35:00 Std., 6:20 pro km
So 15 km in 2:08:00 Std., 8:30 pro km
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Woche 5 + 6
Di 12 km in 1:07:00 Std., 5:35 pro km
Do 12 km in 1:24:00 Std., 7:00 pro km
Sa 20 km in 2:07:00 Std., 6:20 pro km
So 10 km in 1:00:00 Std., 6:00 pro km
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Woche 7
Di 10 km in 1:25:00 Std., 8:30 pro km
Do 15 km in 1:35:00 Std., 6:20 pro km
Sa 10 km in 0:52:30 Std., 5:15 pro km
So 10 km in 1:10:00 Std., 7:00 pro km
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Woche 8
Di 3x3 km in 16:30 min Trabp. 5 min
Do 15 km in 1:35:00 Std., 6:20 pro km
Sa 20 km in 2:07:00 Std., 6:20 pro km
So 15 km in 2:08:00 Std., 8:30 pro km
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Woche 9 + 10
Di 12 km in 1:06:00 Std., 5:30 pro km
Do 12 km in 1:24:00 Std., 7:00 pro km
Sa 22 km in 2:23:00 Std., 6:30 pro km
So 15 km in 1:35:00 Std., 6:20 pro km
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Woche 11
Di 15 km in 2:08:00 Std., 8:30 pro km
Do 12 km in 1:16:00 Std., 6:20 pro km
Sa 10 km in 0:51:40 Std., 5:10 pro km
So 10 km in 1:10:00 Std., 7:00 pro km
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Woche 12
Di 3x3 km in 16:30 min Trabp. 5 min
Do 15 km in 1:35:00 Std., 6:20 pro km
Sa 22 km in 2:23:00 Std., 6:30 pro km
So 15 km in 2:08:00 Std., 8:30 pro km
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Woche 13 + 14
Di 10 km in 0:55:00 Std., 5:30 pro km
Do 18 km in 1:54:00 Std., 6:20 pro km
Sa 24 km in 2:36:00 Std., 6:30 pro km
So 14 km in 1:38:00 Std., 7:00 pro km
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Woche 15
Di 15 km in 2:08:00 Std., 8:30 pro km
Do 15 km in 1:35:00 Std., 6:20 pro km
Sa 10 km in 0:50:50 Std., 5:05 pro km
So 10 km in 1:10:00 Std., 7:00 pro km
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Woche 16
Di 3x3 km in 16:30 min Trabp. 5 min
Do 10 km in 1:00:00 Std., 6:00 pro km
Sa 20x1 km in 5:40, Trabp. 1 min
So 10 km in 1:10:00 Std., 7:00 pro km
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Woche 17
Di 12 km in 1:06:00 Std., 5:30 pro km
Do 20 km in 2:07:00 Std., 6:20 pro km
Sa 25 km in 2:43:00 Std., 6:30 pro km
So 10 km in 1:25:00 Std., 8:30 pro km
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Woche 18
Mo 2x10 km in 0:56:40 Std., 5:40 pro km, Trabp. 10 min
Mi 15 km in 1:45:00 Std., 7:00 pro km
Do 15 km in 1:25:00 Std., 5:40 pro km
Sa 10 km in 1:05:00 Std., 6:30 pro km
So 3 Std. Dauerlauf, 6:30 pro km, nach jeder Std 5 min gehen
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Woche 19
Di 10 km in 0:55:00 Std., 5:30 pro km
Mi 10 km in 1:10:00 Std., 7:00 pro km
Do 20 km in 2:07:40 Std., 6:20 pro km
Fr 20 km in 1:53:00 Std., 5:40 pro km
So 15 km in 1:45:00 Std., 7:00 pro km
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Woche 20
Mo 10 km in 0:56:40 Std., 5:40 pro km
Di 12 km in 1:24:00 Std., 7:00 pro km
Mi 10 km in 1:00:00 Std., 6:00 pro km
Do 7 km in 0:42:00 Std., 6:00 pro km
Sa 30 min leichtes Laufen
So Marathon in 4:00:00 Std., 5:41 pro km
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