{"goal":"halfmarathon","strings":["Fahrtspiel","5 min einlaufen, 6×1 min Z3 (1:30 gehen), 5 min auslaufen","Langer Lauf mit Gehpausen","9×2 min Z2 (1:30 gehen), Dehnen/Mobility","Lauf-Geh-Intervalle","5 min einlaufen, 7×1 min Z3 (1:30 gehen), 5 min auslaufen","9×3 min Z2 (1:30 gehen), Dehnen/Mobility","6×4 min Z2 (1 min gehen), Dehnen/Mobility","5 min einlaufen, 6×1:30 Z3 (1:30 gehen), 5 min auslaufen","8×4 min Z2 (1 min gehen), Dehnen/Mobility","5 min einlaufen, 10×1 min Z3 (1:30 gehen), 5 min auslaufen","7×5 min Z2 (1 min gehen), Dehnen/Mobility","5 min einlaufen, 5×2 min Z3 (1:30 gehen), 5 min auslaufen","6×7 min Z2 (1 min gehen), Dehnen/Mobility","Lauf-Geh-Einheit","2×8:30 Z2 (1 min gehen)","5-km-Test","5 min einlaufen mit Lauf ABC, 5-km-Test, 5 min auslaufen","5 min einlaufen mit Lauf ABC, 11×1 min Z4 (1:30 gehen), 5 min auslaufen","5×9 min Z2 (1 min gehen), Dehnen/Mobility","5 min einlaufen, 11×1 min Z3 (1:30 gehen), 5 min auslaufen","5 min einlaufen mit Lauf ABC, 6×1:30 Z4 (1:30 gehen), 5 min auslaufen","3×9 min Z2 (1 min gehen), Dehnen/Mobility","5 min einlaufen, 4×3 min Z3 (1:30 gehen), 5 min auslaufen","5 min einlaufen mit Lauf ABC, 13×1 min Z4 (1:30 gehen), 5 min auslaufen","Kombilauf","23 min Z2 + 11 min Z3 + 19 min Z2","Grundlagenlauf","26 min Z2, 4×80 m Strides","Wettkampf","10 min einlaufen mit Lauf ABC, 4×80 m Strides, Halbmarathon, 5 min auslaufen","5×1:30 Z2 (1:30 gehen)","5 min einlaufen, 4×2 min Z3 (1:30 gehen), 5 min auslaufen","4×2:30 Z2 (1:30 gehen)","3×3 min Z2 (1 min gehen)","4×3 min Z2 (1 min gehen)","3×3:30 Z2 (1 min gehen)","3×4:30 Z2 (1 min gehen)","2×5:30 Z2 (1 min gehen)","3×5:30 Z2 (1 min gehen)","2×6:30 Z2 (1 min gehen)","2×7 min Z2 (1 min gehen)","2×9 min Z2 (1 min gehen)","2×7:30 Z2 (1 min gehen)","5 min einlaufen mit Lauf ABC, 7×2 min Z4 (1:30 gehen), 5 min auslaufen","2×11:30 Z2 (1 min gehen)","15 min Z2 + 7 min Z3 + 13 min Z2","19 min Z2","15 min Z2, 4×80 m Strides","Vorbelastung","1,5 km Z2 + 1 km Wettkampftempo, 5 min auslaufen","5×1 min Z2 (1:30 gehen)","3×3 min Z2 (1:30 gehen)","9×4 min Z2 (1 min gehen), Dehnen/Mobility","2×5 min Z2 (1 min gehen)","8×5 min Z2 (1 min gehen), Dehnen/Mobility","2×6 min Z2 (1 min gehen)","5 min einlaufen mit Lauf ABC, 6×2 min Z4 (1:30 gehen), 5 min auslaufen","6×9 min Z2 (1 min gehen), Dehnen/Mobility","4×9 min Z2 (1 min gehen), Dehnen/Mobility","5 min einlaufen, 9×1:30 Z3 (1:30 gehen), 5 min auslaufen","39 min Z2","Tempodauerlauf","10 min einlaufen mit Lauf ABC, 12 min Z4, 5 min auslaufen","20 min Z2","16 min Z2, 4×80 m Strides","1,9 km Z2 + 1,3 km Wettkampftempo, 5 min auslaufen","5 min einlaufen, 8×1 min Z3 (1:30 gehen), 5 min auslaufen","6×1 min Z2 (1:30 gehen)","4×3 min Z2 (1:30 gehen)","10×4 min Z2 (1 min gehen), Dehnen/Mobility","3×5 min Z2 (1 min gehen)","5 min einlaufen, 6×2 min Z3 (1:30 gehen), 5 min auslaufen","7×7 min Z2 (1 min gehen), Dehnen/Mobility","3×6:30 Z2 (1 min gehen)","Regenerationslauf","23 min Z1","23 min Z2","19 min Z2, 4×80 m Strides","5 min einlaufen, 4×1:30 Z3 (1:30 gehen), 5 min auslaufen","9×5 min Z2 (1 min gehen), Dehnen/Mobility","7×9 min Z2 (1 min gehen), Dehnen/Mobility","17 min Z1","10 min einlaufen mit Lauf ABC, 13 min Z4, 5 min auslaufen","26 min Z2","2,3 km Z2 + 1,5 km Wettkampftempo, 5 min auslaufen","12 min Z1, 4×80 m Strides","5×5 min Z2 (1 min gehen), Dehnen/Mobility","5×7 min Z2 (1 min gehen), Dehnen/Mobility","2×22 min Z2 (1 min gehen)","10 min einlaufen mit Lauf ABC, 18 min Z4, 5 min auslaufen","Langer Lauf","66 min Z2, Dehnen/Mobility","Schwellenintervalle","10 min einlaufen mit Lauf ABC, 3×5 min Z4 (1 min Trab), 5 min auslaufen","46 min Z2, Dehnen/Mobility","10 min einlaufen mit Lauf ABC, 10×1 min Z4 (1 min Trab), 5 min auslaufen","Langer Lauf mit Endbeschleunigung","56 min Z2 + 11 min Wettkampftempo, Dehnen/Mobility","HM-Tempo-Lauf","10 min einlaufen mit Lauf ABC, 3×1 km knapp unter Wettkampftempo (2 min Trab), 5 min auslaufen","71 min Z2, Dehnen/Mobility","24 min Z2 + 11 min Z3 + 20 min Z2","40 min Z2, 4×80 m Strides","31 min Z2, 4×80 m Strides","6×5 min Z2 (1 min gehen)","5×6 min Z2 (1 min gehen)","2×8 min Z2 (1 min gehen)","2×10 min Z2 (1 min gehen)","2×11 min Z2 (1 min gehen)","5 min einlaufen, 13×1 min Z3 (1:30 gehen), 5 min auslaufen","2×10:30 Z2 (1 min gehen)","3×10:30 Z2 (1 min gehen)","2×16:30 Z2 (1 min gehen)","10 min einlaufen mit Lauf ABC, 15 min Z4, 5 min auslaufen","41 min Z2","50 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","10 min einlaufen mit Lauf ABC, 3×4 min Z4 (1 min Trab), 5 min auslaufen","30 min Z2","33 min Z2 + 8 min Wettkampftempo, Dehnen/Mobility","10 min einlaufen mit Lauf ABC, 7×2 min Z4 (2 min Trab), 5 min auslaufen","37 min Z2","52 min Z2 + 14 min Wettkampftempo, Dehnen/Mobility","38 min Z2","21 min Z2 + 9 min Z3 + 17 min Z2","21 min Z2, 4×80 m Strides","2,9 km Z2 + 1,5 km Wettkampftempo, 5 min auslaufen","4×4:30 Z2 (1 min gehen)","3×6 min Z2 (1 min gehen)","3×8 min Z2 (1 min gehen)","36 min Z2","54 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","28 min Z2","34 min Z2 + 10 min Wettkampftempo, Dehnen/Mobility","55 min Z2 + 16 min Wettkampftempo, Dehnen/Mobility","60 min Z2 + 11 min Wettkampftempo, Dehnen/Mobility","46 min Z2","10 min einlaufen mit Lauf ABC, 14 min Z4, 5 min auslaufen","33 min Z2","3 km Z2 + 1,5 km Wettkampftempo, 5 min auslaufen","4×5 min Z2 (1 min gehen)","6×5 min Z2 (1 min gehen), Dehnen/Mobility","5 min einlaufen, 5×1:30 Z3 (1:30 gehen), 5 min auslaufen","3×7 min Z2 (1 min gehen)","5 min einlaufen, 7×2 min Z3 (1:30 gehen), 5 min auslaufen","44 min Z2","56 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility","13 min Z1","34 min Z2","36 min Z2 + 11 min Wettkampftempo, Dehnen/Mobility","10 min einlaufen mit Lauf ABC, 8×1 min Z4 (1 min Trab), 5 min auslaufen","7 min Z2 + 6 min Z3 + 6 min Z2","55 min Z2 + 20 min Wettkampftempo, Dehnen/Mobility","47 min Z2","64 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","37 min Z1","22 min Z2, 4×80 m Strides","3×4 min Z2 (1 min gehen)","4×4 min Z2 (1 min gehen)","8×9 min Z2 (1 min gehen), Dehnen/Mobility","57 min Z2 + 18 min Wettkampftempo, Dehnen/Mobility","12 min Z1","22 min Z2","38 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","14 min Z1","10 min einlaufen mit Lauf ABC, 13×1 min Z4 (1 min Trab), 5 min auslaufen","45 min Z2","29 min Z2","58 min Z2 + 21 min Wettkampftempo, Dehnen/Mobility","68 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","22 min Z1","10 min einlaufen mit Lauf ABC, 17 min Z4, 5 min auslaufen","33 min Z2, 4×80 m Strides","10 min einlaufen, 7×2 min Z3 (2 min Trab), 5 min auslaufen","32 min Z2, Dehnen/Mobility","Progressionslauf","30 min Z2 + 8 min Z3 + 7 min Z4, 6 min auslaufen","39 min Z2, Dehnen/Mobility","10 min einlaufen, 7×1:30 Z3 (1:30 Trab), 5 min auslaufen","30 min Z2, Dehnen/Mobility","30 min Z2 + 10 min Z3 + 8 min Z4, 6 min auslaufen","53 min Z2, Dehnen/Mobility","60 min Z2, Dehnen/Mobility","22 min Z2 + 10 min Z3 + 18 min Z2","13 min einlaufen mit Lauf ABC, 5-km-Test, 5 min auslaufen","30 min Z2 + 9 min Z3 + 7 min Z4, 6 min auslaufen","54 min Z2 + 10 min Wettkampftempo, Dehnen/Mobility","10 min einlaufen mit Lauf ABC, 20 min Z4, 5 min auslaufen","73 min Z2, Dehnen/Mobility","51 min Z2, Dehnen/Mobility","81 min Z2, Dehnen/Mobility","42 min Z2, 4×80 m Strides","34 min Z2, 4×80 m Strides","10 min einlaufen, 8×1 min Z3 (1 min Trab), 5 min auslaufen","19 min Z2 + 8 min Z3 + 16 min Z2","18 min Z2 + 6 min Z3 + 4 min Z4, 6 min auslaufen","17 min Z2 + 7 min Z3 + 14 min Z2","10 min einlaufen, 7×1 min Z3 (1 min Trab), 5 min auslaufen","10 min Z2 + 6 min Z3 + 9 min Z2","18 min Z2 + 7 min Z3 + 5 min Z4, 6 min auslaufen","17 min Z2 + 6 min Z3 + 13 min Z2","10 min einlaufen, 10×1 min Z3 (1 min Trab), 5 min auslaufen","16 min Z2 + 9 min Z3 + 13 min Z2","17 min Z2 + 8 min Z3 + 6 min Z4, 6 min auslaufen","16 min Z2 + 6 min Z3 + 13 min Z2","9 min Z2 + 10 min Z3 + 8 min Z2","17 min Z2 + 9 min Z3 + 7 min Z4, 6 min auslaufen","49 min Z2","54 min Z2 + 14 min Wettkampftempo, Dehnen/Mobility","35 min Z2 + 10 min Wettkampftempo, Dehnen/Mobility","10 min einlaufen mit Lauf ABC, 6×2 min Z4 (2 min Trab), 5 min auslaufen","53 min Z2 + 19 min Wettkampftempo, Dehnen/Mobility","65 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","23 min Z2 + 10 min Z3 + 19 min Z2","24 min Z2, 4×80 m Strides","9 min Z2 + 9 min Z3 + 7 min Z2","34 min Z2, Dehnen/Mobility","31 min Z2","13 min Z2 + 6 min Z3 + 4 min Z4, 6 min auslaufen","9 min Z2 + 8 min Z3 + 8 min Z2","41 min Z2, Dehnen/Mobility","24 min Z2","6 min Z2 + 6 min Z3 + 5 min Z2","32 min Z2","13 min Z2 + 7 min Z3 + 5 min Z4, 6 min auslaufen","9 min Z2 + 7 min Z3 + 8 min Z2","48 min Z2, Dehnen/Mobility","8 min Z2 + 10 min Z3 + 6 min Z2","55 min Z2, Dehnen/Mobility","13 min Z2 + 8 min Z3 + 6 min Z4, 6 min auslaufen","62 min Z2, Dehnen/Mobility","7 min Z2 + 10 min Z3 + 5 min Z2","35 min Z2","13 min Z2 + 9 min Z3 + 7 min Z4, 6 min auslaufen","54 min Z2 + 11 min Wettkampftempo, Dehnen/Mobility","53 min Z2 + 16 min Wettkampftempo, Dehnen/Mobility","34 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","10 min einlaufen mit Lauf ABC, 9×1:30 Z4 (1:30 Trab), 5 min auslaufen","53 min Z2 + 20 min Wettkampftempo, Dehnen/Mobility","65 min Z2 + 14 min Wettkampftempo, Dehnen/Mobility","51 min Z2","23 min Z2, 4×80 m Strides","15 min Z1","6 min Z2 + 10 min Z3 + 5 min Z2","Grundlagenlauf mit Bergsprints","30 min Z2, 6×8–10 s Bergsprints","37 min Z2, Dehnen/Mobility","16 min Z1","11 min Z2 + 6 min Z3 + 4 min Z4, 6 min auslaufen","7 min Z2 + 9 min Z3 + 5 min Z2","31 min Z2, 6×8–10 s Bergsprints","44 min Z2, Dehnen/Mobility","6 min Z2 + 7 min Z3 + 5 min Z2","31 min Z2, Dehnen/Mobility","11 min Z2 + 7 min Z3 + 5 min Z4, 6 min auslaufen","7 min Z2 + 8 min Z3 + 5 min Z2","32 min Z2, 6×8–10 s Bergsprints","6 min Z2 + 11 min Z3 + 5 min Z2","33 min Z2, 7×8–10 s Bergsprints","58 min Z2, Dehnen/Mobility","11 min Z2 + 8 min Z3 + 6 min Z4, 6 min auslaufen","34 min Z2, 7×8–10 s Bergsprints","65 min Z2, Dehnen/Mobility","18 min Z1","11 min Z2 + 9 min Z3 + 7 min Z4, 6 min auslaufen","43 min Z2","55 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","54 min Z2 + 18 min Wettkampftempo, Dehnen/Mobility","35 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","19 min Z1","10 min einlaufen mit Lauf ABC, 11×1 min Z4 (1 min Trab), 5 min auslaufen","9 min Z2 + 6 min Z3 + 7 min Z2","57 min Z2 + 20 min Wettkampftempo, Dehnen/Mobility","68 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility","40 min Z1","42 min Z2","10 min Z2 + 6 min Z3 + 4 min Z4, 6 min auslaufen","6 min Z2 + 8 min Z3 + 5 min Z2","10 min Z2 + 7 min Z3 + 5 min Z4, 6 min auslaufen","6 min Z2 + 9 min Z3 + 5 min Z2","6 min Z2 + 13 min Z3 + 5 min Z2","10 min Z2 + 8 min Z3 + 6 min Z4, 6 min auslaufen","67 min Z2, Dehnen/Mobility","10 min Z2 + 9 min Z3 + 7 min Z4, 6 min auslaufen","27 min Z2","55 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility","54 min Z2 + 20 min Wettkampftempo, Dehnen/Mobility","37 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","66 min Z2 + 18 min Wettkampftempo, Dehnen/Mobility","25 min Z1","10 min einlaufen mit Lauf ABC, 19 min Z4, 5 min auslaufen","32 min Z2, 4×80 m Strides","25 min Z2, 4×80 m Strides","40 min Z2, Dehnen/Mobility","12 min einlaufen mit Lauf ABC, 10×1 min Z4 (1 min Trab), 8 min auslaufen","41 min Z2 + 9 min Wettkampftempo, Dehnen/Mobility","12 min einlaufen mit Lauf ABC, 20 min Z4, 8 min auslaufen","30 min Z2 + 6 min Z3 + 5 min Z4, 6 min auslaufen","35 min Z2 + 7 min Wettkampftempo, Dehnen/Mobility","30 min Z2 + 13 min Z3 + 11 min Z4, 6 min auslaufen","70 min Z2, Dehnen/Mobility","12 min einlaufen mit Lauf ABC, 11×1 min Z4 (1 min Trab), 8 min auslaufen","59 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","30 min Z2 + 10 min Z3 + 25 min Z2","15 min einlaufen mit Lauf ABC, 5-km-Test, 10 min auslaufen","12 min einlaufen mit Lauf ABC, 3×2 km Z4 (1 min Trab), 8 min auslaufen","79 min Z2, Dehnen/Mobility","12 min einlaufen mit Lauf ABC, 3×2 km Wettkampftempo (2 min Trab), 8 min auslaufen","84 min Z2, Dehnen/Mobility","12 min einlaufen mit Lauf ABC, 19 min Z4, 8 min auslaufen","72 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","30 min Z2 + 9 min Z3 + 8 min Z4, 6 min auslaufen","47 min Z2 + 10 min Wettkampftempo, Dehnen/Mobility","89 min Z2, Dehnen/Mobility","27 min Z2 + 16 min Z3 + 22 min Z2","51 min Z2, 4×80 m Strides","43 min Z2, 4×80 m Strides","12 min einlaufen mit Lauf ABC, 4×80 m Strides, Halbmarathon, 8 min auslaufen","19 min Z2 + 9 min Z3 + 7 min Z4, 6 min auslaufen","49 min Z2, 6×8–10 s Bergsprints","28 min Z2 + 9 min Wettkampftempo, Dehnen/Mobility","23 min Z2 + 6 min Z3 + 18 min Z2","12 min einlaufen mit Lauf ABC, 18 min Z4, 8 min auslaufen","44 min Z2, 6×8–10 s Bergsprints","51 min Z2 + 9 min Wettkampftempo, Dehnen/Mobility","14 min Z2 + 7 min Z3 + 7 min Z4, 6 min auslaufen","32 min Z2 + 8 min Wettkampftempo, Dehnen/Mobility","44 min Z2, 7×8–10 s Bergsprints","12 min einlaufen mit Lauf ABC, 6×2 min Z4 (2 min Trab), 8 min auslaufen","48 min Z2, 7×8–10 s Bergsprints","51 min Z2 + 19 min Wettkampftempo, Dehnen/Mobility","12 min Z2 + 10 min Z3 + 10 min Z2","35 min Z2, 4×80 m Strides","46 min Z2, 7×8–10 s Bergsprints","63 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","48 min Z2, 8×8–10 s Bergsprints","67 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","12 min einlaufen mit Lauf ABC, 22 min Z4, 8 min auslaufen","63 min Z2, 8×8–10 s Bergsprints","Langer Lauf mit HM-Tempo-Blöcken","27 min Z2 + 12 min Wettkampftempo + 21 min Z2 + 12 min Wettkampftempo + 12 min Z2, Dehnen/Mobility","18 min Z2 + 8 min Z3 + 7 min Z4, 6 min auslaufen","46 min Z2, 4×80 m Strides","16 min Z2 + 11 min Wettkampftempo + 12 min Z2 + 11 min Wettkampftempo + 7 min Z2, Dehnen/Mobility","26 min Z2 + 16 min Z3 + 21 min Z2","4 km Z2 + 2 km Wettkampftempo, 5 min auslaufen","40 min Z2","40 min Z2, 6×8–10 s Bergsprints","9 min Z2 + 6 min Z3 + 8 min Z2","36 min Z2 + 14 min Wettkampftempo, Dehnen/Mobility","42 min Z2, 6×8–10 s Bergsprints","52 min Z2 + 10 min Wettkampftempo, Dehnen/Mobility","30 min Z2 + 11 min Wettkampftempo, Dehnen/Mobility","74 min Z2, Dehnen/Mobility","12 min einlaufen mit Lauf ABC, 9×1:30 Z4 (1:30 Trab), 8 min auslaufen","45 min Z2, 7×8–10 s Bergsprints","67 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","48 min Z2","71 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","49 min Z2, 8×8–10 s Bergsprints","26 min Z2 + 14 min Wettkampftempo + 21 min Z2 + 14 min Wettkampftempo + 12 min Z2, Dehnen/Mobility","13 min Z2 + 7 min Z3 + 7 min Z4, 6 min auslaufen","38 min Z2, 4×80 m Strides","16 min Z2 + 12 min Wettkampftempo + 12 min Z2 + 12 min Wettkampftempo + 7 min Z2, Dehnen/Mobility","73 min Z2 + 16 min Wettkampftempo, Dehnen/Mobility","54 min Z2","12 min einlaufen mit Lauf ABC, 25 min Z4, 8 min auslaufen","43 min Z2, Dehnen/Mobility","7 min Z2 + 6 min Z3 + 5 min Z2","41 min Z2, 6×8–10 s Bergsprints","38 min Z2 + 14 min Wettkampftempo, Dehnen/Mobility","53 min Z2 + 11 min Wettkampftempo, Dehnen/Mobility","11 min Z2 + 6 min Z3 + 6 min Z4, 6 min auslaufen","30 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","77 min Z2, Dehnen/Mobility","7 min Z2 + 10 min Z3 + 6 min Z2","70 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","74 min Z2 + 14 min Wettkampftempo, Dehnen/Mobility","24 min Z1","27 min Z2 + 10 min Wettkampftempo + 10 min Z2 + 10 min Wettkampftempo + 10 min Z2 + 10 min Wettkampftempo + 12 min Z2, Dehnen/Mobility","21 min Z1","11 min Z2 + 7 min Z3 + 7 min Z4, 6 min auslaufen","15 min Z2 + 13 min Wettkampftempo + 12 min Z2 + 13 min Wettkampftempo + 7 min Z2, Dehnen/Mobility","75 min Z2 + 18 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","12 min einlaufen mit Lauf ABC, 21 min Z4, 8 min auslaufen","30 min Z2, 4×80 m Strides","45 min Z2, Dehnen/Mobility","39 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility","50 min Z2","52 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","10 min Z2 + 7 min Z3 + 6 min Z4, 6 min auslaufen","31 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","80 min Z2, Dehnen/Mobility","59 min Z2 + 21 min Wettkampftempo, Dehnen/Mobility","73 min Z2 + 14 min Wettkampftempo, Dehnen/Mobility","56 min Z2","72 min Z2 + 19 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","20 min Z1","57 min Z2","28 min Z2 + 11 min Wettkampftempo + 11 min Z2 + 11 min Wettkampftempo + 11 min Z2 + 11 min Wettkampftempo + 13 min Z2, Dehnen/Mobility, Trinken und Gels üben","17 min Z2 + 13 min Wettkampftempo + 13 min Z2 + 13 min Wettkampftempo + 8 min Z2, Dehnen/Mobility","59 min Z2","71 min Z2 + 25 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","26 min Z1","52 min Z2, 4×80 m Strides","47 min Z2, 4×80 m Strides","58 min Z2","39 min Z2, 4×80 m Strides","15 min Z1, 4×80 m Strides","30 min Z2 + 10 min Z3 + 9 min Z4, 6 min auslaufen","12 min einlaufen mit Lauf ABC, 6×1:30 Z4 (1:30 Trab), 8 min auslaufen","45 min Z2 + 9 min Wettkampftempo, Dehnen/Mobility","37 min Z2 + 7 min Wettkampftempo, Dehnen/Mobility","93 min Z2, Dehnen/Mobility, Trinken und Gels üben","12 min einlaufen mit Lauf ABC, 4×2 km Z4 (1 min Trab), 8 min auslaufen","99 min Z2, Dehnen/Mobility, Trinken und Gels üben","81 min Z2 + 16 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","51 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","104 min Z2, Dehnen/Mobility, Trinken und Gels üben","55 min Z2, 4×80 m Strides","48 min Z2, 4×80 m Strides","48 min Z2, 6×8–10 s Bergsprints","31 min Z2 + 6 min Z3 + 25 min Z2","39 min Z2 + 14 min Wettkampftempo, Dehnen/Mobility","60 min Z2, 6×8–10 s Bergsprints","50 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","17 min Z2 + 7 min Z3 + 6 min Z4, 6 min auslaufen","44 min Z2, 4×80 m Strides","31 min Z2 + 11 min Wettkampftempo, Dehnen/Mobility","21 min Z2 + 6 min Z3 + 17 min Z2","17 min Z2 + 10 min Z3 + 14 min Z2","55 min Z2, 7×8–10 s Bergsprints","71 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility","58 min Z2, 8×8–10 s Bergsprints","71 min Z2 + 20 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","65 min Z2, 8×8–10 s Bergsprints","30 min Z2 + 15 min Wettkampftempo + 23 min Z2 + 15 min Wettkampftempo + 13 min Z2, Dehnen/Mobility, Trinken und Gels üben","22 min Z2 + 7 min Z3 + 6 min Z4, 6 min auslaufen","58 min Z2, 4×80 m Strides","17 min Z2 + 13 min Wettkampftempo + 13 min Z2 + 13 min Wettkampftempo + 7 min Z2, Dehnen/Mobility","65 min Z2, 4×80 m Strides","73 min Z2 + 23 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","47 min Z2, Dehnen/Mobility","13 min Z2 + 8 min Z3 + 10 min Z2","40 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility","51 min Z2 + 14 min Wettkampftempo, Dehnen/Mobility","12 min Z2 + 8 min Z3 + 6 min Z4, 6 min auslaufen","12 min einlaufen mit Lauf ABC, 7×2 min Z4 (2 min Trab), 8 min auslaufen","62 min Z2 + 22 min Wettkampftempo, Dehnen/Mobility","11 min Z2 + 10 min Z3 + 9 min Z2","74 min Z2 + 17 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","72 min Z2 + 23 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","29 min Z2 + 12 min Wettkampftempo + 11 min Z2 + 12 min Wettkampftempo + 11 min Z2 + 12 min Wettkampftempo + 13 min Z2, Dehnen/Mobility, Trinken und Gels üben","15 min Z2 + 8 min Z3 + 6 min Z4, 6 min auslaufen","17 min Z2 + 14 min Wettkampftempo + 13 min Z2 + 14 min Wettkampftempo + 8 min Z2, Dehnen/Mobility","75 min Z2 + 26 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","62 min Z2","50 min Z2, Dehnen/Mobility","8 min Z2 + 9 min Z3 + 7 min Z2","42 min Z2 + 16 min Wettkampftempo, Dehnen/Mobility","52 min Z2 + 16 min Wettkampftempo, Dehnen/Mobility","12 min Z2 + 7 min Z3 + 5 min Z4, 6 min auslaufen","8 min Z2 + 6 min Z3 + 6 min Z2","62 min Z2 + 23 min Wettkampftempo, Dehnen/Mobility","75 min Z2 + 20 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","75 min Z2 + 25 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","28 min Z1","28 min Z2 + 13 min Wettkampftempo + 11 min Z2 + 13 min Wettkampftempo + 11 min Z2 + 13 min Wettkampftempo + 12 min Z2, Dehnen/Mobility, Trinken und Gels üben","17 min Z2 + 10 min Wettkampftempo + 7 min Z2 + 10 min Wettkampftempo + 7 min Z2 + 10 min Wettkampftempo + 7 min Z2, Dehnen/Mobility","77 min Z2 + 29 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","12 min einlaufen mit Lauf ABC, 24 min Z4, 8 min auslaufen","52 min Z2, Dehnen/Mobility","44 min Z2 + 16 min Wettkampftempo, Dehnen/Mobility","52 min Z2 + 18 min Wettkampftempo, Dehnen/Mobility","34 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","7 min Z2 + 7 min Z3 + 5 min Z2","8 min Z2 + 10 min Z3 + 7 min Z2","53 min Z2","73 min Z2 + 22 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","33 min Z2 + 14 min Wettkampftempo + 26 min Z2 + 14 min Wettkampftempo + 15 min Z2, Dehnen/Mobility, Trinken und Gels üben","26 min Z2 + 14 min Wettkampftempo + 10 min Z2 + 14 min Wettkampftempo + 10 min Z2 + 14 min Wettkampftempo + 12 min Z2, Dehnen/Mobility, Trinken und Gels üben","16 min Z2 + 11 min Wettkampftempo + 6 min Z2 + 11 min Wettkampftempo + 6 min Z2 + 11 min Wettkampftempo + 7 min Z2, Dehnen/Mobility","36 min Z2 + 10 min Wettkampftempo + 14 min Z2 + 10 min Wettkampftempo + 14 min Z2 + 10 min Wettkampftempo + 16 min Z2, Dehnen/Mobility, Trinken und Gels üben","35 min Z1","23 min Z2 + 8 min Z3 + 19 min Z2","66 min Z2","41 min Z2, 4×80 m Strides","30 min Z2 + 11 min Z3 + 9 min Z4, 6 min auslaufen","49 min Z2, Dehnen/Mobility","46 min Z2 + 11 min Wettkampftempo, Dehnen/Mobility","30 min Z2 + 6 min Z3 + 6 min Z4, 6 min auslaufen","39 min Z2 + 7 min Wettkampftempo, Dehnen/Mobility","12 min einlaufen mit Lauf ABC, 7×1:30 Z4 (1:30 Trab), 8 min auslaufen","69 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility","100 min Z2, Dehnen/Mobility, Trinken und Gels üben","84 min Z2 + 16 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","90 min Z2 + 17 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","63 min Z2, 6×8–10 s Bergsprints","40 min Z2 + 7 min Wettkampftempo, Dehnen/Mobility","32 min Z2 + 7 min Z3 + 26 min Z2","65 min Z2, 6×8–10 s Bergsprints","48 min Z2 + 16 min Wettkampftempo, Dehnen/Mobility","20 min Z2 + 8 min Z3 + 6 min Z4, 6 min auslaufen","65 min Z2, 7×8–10 s Bergsprints","62 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","32 min Z2 + 6 min Z3 + 27 min Z2","60 min Z2 + 22 min Wettkampftempo, Dehnen/Mobility","21 min Z2 + 10 min Z3 + 17 min Z2","69 min Z2 + 22 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","32 min Z2 + 14 min Wettkampftempo + 25 min Z2 + 14 min Wettkampftempo + 14 min Z2, Dehnen/Mobility, Trinken und Gels üben","31 min Z2 + 15 min Wettkampftempo + 24 min Z2 + 15 min Wettkampftempo + 14 min Z2, Dehnen/Mobility, Trinken und Gels üben","28 min Z2 + 8 min Z3 + 6 min Z4, 6 min auslaufen","16 min Z2 + 10 min Wettkampftempo + 6 min Z2 + 10 min Wettkampftempo + 6 min Z2 + 10 min Wettkampftempo + 7 min Z2, Dehnen/Mobility","33 min Z2 + 10 min Wettkampftempo + 13 min Z2 + 10 min Wettkampftempo + 13 min Z2 + 10 min Wettkampftempo + 15 min Z2, Dehnen/Mobility, Trinken und Gels üben","41 min Z2 + 8 min Wettkampftempo, Dehnen/Mobility","42 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility","48 min Z2 + 18 min Wettkampftempo, Dehnen/Mobility","15 min Z2 + 7 min Z3 + 5 min Z4, 6 min auslaufen","12 min Z2 + 6 min Z3 + 10 min Z2","33 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","18 min Z2 + 9 min Z3 + 14 min Z2","61 min Z2 + 22 min Wettkampftempo, Dehnen/Mobility","14 min Z2 + 10 min Z3 + 11 min Z2","68 min Z2 + 24 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","31 min Z2 + 10 min Wettkampftempo + 12 min Z2 + 10 min Wettkampftempo + 12 min Z2 + 10 min Wettkampftempo + 14 min Z2, Dehnen/Mobility, Trinken und Gels üben","56 min Z2, 8×8–10 s Bergsprints","25 min Z2 + 13 min Wettkampftempo + 10 min Z2 + 13 min Wettkampftempo + 10 min Z2 + 13 min Wettkampftempo + 11 min Z2, Dehnen/Mobility, Trinken und Gels üben","13 min Z2 + 11 min Wettkampftempo + 5 min Z2 + 11 min Wettkampftempo + 5 min Z2 + 11 min Wettkampftempo + 6 min Z2, Dehnen/Mobility","31 min Z2 + 11 min Wettkampftempo + 12 min Z2 + 11 min Wettkampftempo + 12 min Z2 + 11 min Wettkampftempo + 14 min Z2, Dehnen/Mobility, Trinken und Gels üben","65 min Z2","29 min Z2, 4×80 m Strides","43 min Z2 + 8 min Wettkampftempo, Dehnen/Mobility","10 min Z2 + 11 min Z3 + 9 min Z2","43 min Z2 + 16 min Wettkampftempo, Dehnen/Mobility","50 min Z2 + 18 min Wettkampftempo, Dehnen/Mobility","64 min Z2 + 14 min Wettkampftempo, Dehnen/Mobility","11 min Z2 + 11 min Z3 + 9 min Z2","10 min Z2 + 10 min Z3 + 9 min Z2","27 min Z1","29 min Z2 + 14 min Wettkampftempo + 23 min Z2 + 14 min Wettkampftempo + 13 min Z2, Dehnen/Mobility, Trinken und Gels üben","29 min Z2 + 11 min Wettkampftempo + 11 min Z2 + 11 min Wettkampftempo + 11 min Z2 + 11 min Wettkampftempo + 13 min Z2, Dehnen/Mobility, Trinken und Gels üben","34 min Z1","24 min Z2 + 14 min Wettkampftempo + 9 min Z2 + 14 min Wettkampftempo + 9 min Z2 + 14 min Wettkampftempo + 11 min Z2, Dehnen/Mobility, Trinken und Gels üben","14 min Z2 + 8 min Z3 + 6 min Z4, 6 min auslaufen","13 min Z2 + 12 min Wettkampftempo + 5 min Z2 + 12 min Wettkampftempo + 5 min Z2 + 12 min Wettkampftempo + 6 min Z2, Dehnen/Mobility","30 min Z2 + 12 min Wettkampftempo + 12 min Z2 + 12 min Wettkampftempo + 12 min Z2 + 12 min Wettkampftempo + 13 min Z2, Dehnen/Mobility, Trinken und Gels üben","7 min Z2 + 12 min Z3 + 6 min Z2","45 min Z2 + 17 min Wettkampftempo, Dehnen/Mobility","52 min Z2 + 19 min Wettkampftempo, Dehnen/Mobility","65 min Z2 + 16 min Wettkampftempo, Dehnen/Mobility","8 min Z2 + 13 min Z3 + 7 min Z2","28 min Z2 + 15 min Wettkampftempo + 22 min Z2 + 15 min Wettkampftempo + 12 min Z2, Dehnen/Mobility, Trinken und Gels üben","55 min Z2","27 min Z2 + 12 min Wettkampftempo + 11 min Z2 + 12 min Wettkampftempo + 11 min Z2 + 12 min Wettkampftempo + 12 min Z2, Dehnen/Mobility, Trinken und Gels üben","29 min Z1","22 min Z2 + 15 min Wettkampftempo + 9 min Z2 + 15 min Wettkampftempo + 9 min Z2 + 15 min Wettkampftempo + 10 min Z2, Dehnen/Mobility, Trinken und Gels üben","12 min Z2 + 9 min Z3 + 7 min Z4, 6 min auslaufen","29 min Z2 + 13 min Wettkampftempo + 11 min Z2 + 13 min Wettkampftempo + 11 min Z2 + 13 min Wettkampftempo + 13 min Z2, Dehnen/Mobility, Trinken und Gels üben","38 min Z1","25 min Z2 + 6 min Z3 + 20 min Z2","63 min Z2","15 min einlaufen mit Lauf ABC, 3×2 km Z4 (1 min Trab), 10 min auslaufen","VO2max-Intervalle","18 min einlaufen mit Lauf ABC, 6×1 km Z5 (2:30 Trab), 10 min auslaufen","63 min Z2, Dehnen/Mobility","15 min einlaufen mit Lauf ABC, 6×2 min Z4 (2 min Trab), 10 min auslaufen","55 min Z2 + 11 min Wettkampftempo, Dehnen/Mobility","15 min einlaufen mit Lauf ABC, 17 min Z4, 10 min auslaufen","78 min Z2, Dehnen/Mobility","33 min Z2 + 10 min Z3 + 27 min Z2","18 min einlaufen mit Lauf ABC, 5-km-Test, 10 min auslaufen","15 min einlaufen mit Lauf ABC, 4×2 km Z4 (1 min Trab), 10 min auslaufen","82 min Z2, Dehnen/Mobility","15 min einlaufen mit Lauf ABC, 3×2 km Wettkampftempo (2 min Trab), 10 min auslaufen","15 min einlaufen mit Lauf ABC, 20 min Z4, 10 min auslaufen","75 min Z2 + 14 min Wettkampftempo, Dehnen/Mobility","48 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","15 min einlaufen mit Lauf ABC, 3×3 km Wettkampftempo (2 min Trab), 10 min auslaufen","95 min Z2, Dehnen/Mobility, Trinken und Gels üben","29 min Z2 + 18 min Z3 + 23 min Z2","54 min Z2, 4×80 m Strides","56 min Z2, 6×8–10 s Bergsprints","18 min einlaufen mit Lauf ABC, 5×1 km Z5 (2:30 Trab), 10 min auslaufen","64 min Z2, 6×8–10 s Bergsprints","48 min Z2 + 17 min Wettkampftempo, Dehnen/Mobility","20 min Z2 + 6 min Z3 + 17 min Z2","15 min einlaufen mit Lauf ABC, 3×3 km Z4 (1 min Trab), 10 min auslaufen","70 min Z2, 7×8–10 s Bergsprints","54 min Z2 + 19 min Wettkampftempo, Dehnen/Mobility","63 min Z2, 4×80 m Strides","63 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility","15 min einlaufen mit Lauf ABC, 4×2 km Wettkampftempo (2 min Trab), 10 min auslaufen","70 min Z2, 8×8–10 s Bergsprints","24 min Z2 + 14 min Wettkampftempo + 19 min Z2 + 14 min Wettkampftempo + 11 min Z2, Dehnen/Mobility","25 min Z2 + 10 min Wettkampftempo + 10 min Z2 + 10 min Wettkampftempo + 10 min Z2 + 10 min Wettkampftempo + 11 min Z2, Dehnen/Mobility","70 min Z2, 4×80 m Strides","12 min Z2 + 10 min Wettkampftempo + 5 min Z2 + 10 min Wettkampftempo + 5 min Z2 + 10 min Wettkampftempo + 5 min Z2, Dehnen/Mobility","67 min Z2 + 21 min Wettkampftempo, Dehnen/Mobility","36 min Z2, 4×80 m Strides","4 km Z2 + 3 km Wettkampftempo, 5 min auslaufen","45 min Z2, 6×8–10 s Bergsprints","56 min Z2, Dehnen/Mobility","46 min Z2, 6×8–10 s Bergsprints","51 min Z2 + 18 min Wettkampftempo, Dehnen/Mobility","37 min Z2, 4×80 m Strides","40 min Z2 + 8 min Wettkampftempo, Dehnen/Mobility","13 min Z2 + 6 min Z3 + 11 min Z2","51 min Z2, 7×8–10 s Bergsprints","56 min Z2 + 21 min Wettkampftempo, Dehnen/Mobility","52 min Z2","52 min Z2, 7×8–10 s Bergsprints","65 min Z2 + 18 min Wettkampftempo, Dehnen/Mobility","57 min Z2, 8×8–10 s Bergsprints","21 min Z2 + 13 min Wettkampftempo + 8 min Z2 + 13 min Wettkampftempo + 8 min Z2 + 13 min Wettkampftempo + 9 min Z2, Dehnen/Mobility","68 min Z2","68 min Z2, 8×8–10 s Bergsprints","19 min Z2 + 15 min Wettkampftempo + 7 min Z2 + 15 min Wettkampftempo + 7 min Z2 + 15 min Wettkampftempo + 9 min Z2, Dehnen/Mobility","20 min Z2 + 8 min Z3 + 7 min Z4, 6 min auslaufen","20 min Z2 + 6 min Z3 + 16 min Z2","12 min Z2 + 11 min Wettkampftempo + 5 min Z2 + 11 min Wettkampftempo + 5 min Z2 + 11 min Wettkampftempo + 5 min Z2, Dehnen/Mobility","57 min Z2, 4×80 m Strides","26 min Z2 + 11 min Wettkampftempo + 10 min Z2 + 11 min Wettkampftempo + 10 min Z2 + 11 min Wettkampftempo + 12 min Z2, Dehnen/Mobility, Trinken und Gels üben","69 min Z2","47 min Z2 + 9 min Wettkampftempo, Dehnen/Mobility","46 min Z2 + 17 min Wettkampftempo, Dehnen/Mobility","9 min Z2 + 11 min Z3 + 8 min Z2","49 min Z2, 7×8–10 s Bergsprints","66 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","30 min Z1","12 min Z2 + 10 min Z3 + 9 min Z2","31 min Z1","66 min Z2 + 21 min Wettkampftempo, Dehnen/Mobility","Mittellanger Lauf","71 min Z2","54 min Z2, 8×8–10 s Bergsprints","22 min Z2 + 14 min Wettkampftempo + 8 min Z2 + 14 min Wettkampftempo + 8 min Z2 + 14 min Wettkampftempo + 10 min Z2, Dehnen/Mobility, Trinken und Gels üben","81 min Z2","55 min Z2, 8×8–10 s Bergsprints","19 min Z2 + 17 min Wettkampftempo + 8 min Z2 + 17 min Wettkampftempo + 8 min Z2 + 17 min Wettkampftempo + 9 min Z2, Dehnen/Mobility, Trinken und Gels üben","33 min Z1","14 min Z2 + 9 min Z3 + 8 min Z4, 6 min auslaufen","27 min Z2 + 12 min Wettkampftempo + 10 min Z2 + 12 min Wettkampftempo + 10 min Z2 + 12 min Wettkampftempo + 12 min Z2, Dehnen/Mobility, Trinken und Gels üben","60 min Z2","50 min Z2 + 9 min Wettkampftempo, Dehnen/Mobility","7 min Z2 + 11 min Z3 + 6 min Z2","42 min Z2 + 9 min Wettkampftempo, Dehnen/Mobility","69 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","7 min Z2 + 7 min Z3 + 6 min Z2","10 min Z2 + 10 min Z3 + 8 min Z2","29 min Z2 + 12 min Wettkampftempo + 22 min Z2 + 12 min Wettkampftempo + 13 min Z2, Dehnen/Mobility","61 min Z2","22 min Z2 + 15 min Wettkampftempo + 8 min Z2 + 15 min Wettkampftempo + 8 min Z2 + 15 min Wettkampftempo + 10 min Z2, Dehnen/Mobility, Trinken und Gels üben","75 min Z2","18 min Z2 + 18 min Wettkampftempo + 7 min Z2 + 18 min Wettkampftempo + 7 min Z2 + 18 min Wettkampftempo + 8 min Z2, Dehnen/Mobility, Trinken und Gels üben","14 min Z2 + 8 min Z3 + 7 min Z4, 6 min auslaufen","11 min Z2 + 6 min Z3 + 9 min Z2","64 min Z2","27 min Z2 + 13 min Wettkampftempo + 11 min Z2 + 13 min Wettkampftempo + 11 min Z2 + 13 min Wettkampftempo + 12 min Z2, Dehnen/Mobility, Trinken und Gels üben","59 min Z2, 4×80 m Strides","56 min Z2, 4×80 m Strides","61 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility","81 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","82 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","50 min Z2 + 14 min Wettkampftempo, Dehnen/Mobility","15 min einlaufen mit Lauf ABC, 2×5 km Wettkampftempo (1:30 Trab), 10 min auslaufen","109 min Z2, Dehnen/Mobility, Trinken und Gels üben","49 min Z2, 4×80 m Strides","70 min Z2, 6×8–10 s Bergsprints","35 min Z2 + 7 min Z3 + 28 min Z2","69 min Z2, 4×80 m Strides","38 min Z2 + 11 min Wettkampftempo, Dehnen/Mobility","70 min Z2 + 16 min Wettkampftempo, Dehnen/Mobility","28 min Z2 + 11 min Wettkampftempo + 11 min Z2 + 11 min Wettkampftempo + 11 min Z2 + 11 min Wettkampftempo + 12 min Z2, Dehnen/Mobility, Trinken und Gels üben","14 min Z2 + 10 min Wettkampftempo + 6 min Z2 + 10 min Wettkampftempo + 6 min Z2 + 10 min Wettkampftempo + 6 min Z2, Dehnen/Mobility","80 min Z2 + 23 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","50 min Z2 + 11 min Wettkampftempo, Dehnen/Mobility","18 min Z2 + 6 min Z3 + 14 min Z2","21 min Z2 + 14 min Z3 + 17 min Z2","39 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","54 min Z2, 7×8–10 s Bergsprints","25 min Z2 + 10 min Z3 + 20 min Z2","18 min Z2 + 10 min Z3 + 15 min Z2","66 min Z2, 7×8–10 s Bergsprints","24 min Z2 + 10 min Wettkampftempo + 9 min Z2 + 10 min Wettkampftempo + 9 min Z2 + 10 min Wettkampftempo + 11 min Z2, Dehnen/Mobility","70 min Z2","21 min Z2 + 14 min Wettkampftempo + 8 min Z2 + 14 min Wettkampftempo + 8 min Z2 + 14 min Wettkampftempo + 9 min Z2, Dehnen/Mobility","19 min Z2 + 16 min Wettkampftempo + 7 min Z2 + 16 min Wettkampftempo + 7 min Z2 + 16 min Wettkampftempo + 8 min Z2, Dehnen/Mobility","24 min Z2 + 8 min Z3 + 7 min Z4, 6 min auslaufen","26 min Z2 + 9 min Z3 + 22 min Z2","25 min Z2 + 14 min Wettkampftempo + 10 min Z2 + 14 min Wettkampftempo + 10 min Z2 + 14 min Wettkampftempo + 11 min Z2, Dehnen/Mobility, Trinken und Gels üben","32 min Z1","12 min Z2 + 6 min Z3 + 9 min Z2","12 min Z2 + 16 min Z3 + 10 min Z2","40 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","61 min Z2 + 17 min Wettkampftempo, Dehnen/Mobility","78 min Z2","8 min Z2 + 13 min Z3 + 6 min Z2","36 min Z1","82 min Z2","22 min Z2 + 11 min Wettkampftempo + 9 min Z2 + 11 min Wettkampftempo + 9 min Z2 + 11 min Wettkampftempo + 10 min Z2, Dehnen/Mobility","84 min Z2","20 min Z2 + 15 min Wettkampftempo + 8 min Z2 + 15 min Wettkampftempo + 8 min Z2 + 15 min Wettkampftempo + 9 min Z2, Dehnen/Mobility, Trinken und Gels üben","90 min Z2, Trinken und Gels üben","17 min Z2 + 17 min Wettkampftempo + 7 min Z2 + 17 min Wettkampftempo + 7 min Z2 + 17 min Wettkampftempo + 8 min Z2, Dehnen/Mobility, Trinken und Gels üben","13 min Z2 + 8 min Z3 + 7 min Z4, 6 min auslaufen","86 min Z2","10 min Z2 + 12 min Z3 + 8 min Z2","88 min Z2","24 min Z2 + 15 min Wettkampftempo + 9 min Z2 + 15 min Wettkampftempo + 9 min Z2 + 15 min Wettkampftempo + 11 min Z2, Dehnen/Mobility, Trinken und Gels üben","51 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility","8 min Z2 + 7 min Z3 + 6 min Z2","9 min Z2 + 18 min Z3 + 7 min Z2","59 min Z2 + 19 min Wettkampftempo, Dehnen/Mobility","11 min Z2 + 15 min Z3 + 9 min Z2","74 min Z2","21 min Z2 + 12 min Wettkampftempo + 8 min Z2 + 12 min Wettkampftempo + 8 min Z2 + 12 min Wettkampftempo + 9 min Z2, Dehnen/Mobility","77 min Z2","18 min Z2 + 16 min Wettkampftempo + 7 min Z2 + 16 min Wettkampftempo + 7 min Z2 + 16 min Wettkampftempo + 8 min Z2, Dehnen/Mobility","13 min Z2 + 12 min Z3 + 10 min Z2","15 min Z2 + 8 min Z3 + 7 min Z4, 6 min auslaufen","13 min Z2 + 14 min Z3 + 11 min Z2","80 min Z2","22 min Z2 + 16 min Wettkampftempo + 8 min Z2 + 16 min Wettkampftempo + 8 min Z2 + 16 min Wettkampftempo + 10 min Z2, Dehnen/Mobility, Trinken und Gels üben","15 min einlaufen mit Lauf ABC, 40 min Z4, 10 min auslaufen","60 min Z2, 4×80 m Strides","61 min Z2 + 11 min Wettkampftempo, Dehnen/Mobility","65 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","88 min Z2, Dehnen/Mobility","78 min Z2 + 15 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","49 min Z2 + 13 min Wettkampftempo, Dehnen/Mobility","15 min einlaufen mit Lauf ABC, 2×6 km Wettkampftempo (1:30 Trab), 10 min auslaufen","35 min Z2 + 6 min Z3 + 29 min Z2","56 min Z2 + 20 min Wettkampftempo, Dehnen/Mobility","44 min Z2 + 9 min Wettkampftempo, Dehnen/Mobility","66 min Z2 + 23 min Wettkampftempo, Dehnen/Mobility","13 min Z2 + 10 min Wettkampftempo + 5 min Z2 + 10 min Wettkampftempo + 5 min Z2 + 10 min Wettkampftempo + 6 min Z2, Dehnen/Mobility","74 min Z2 + 22 min Wettkampftempo, Dehnen/Mobility, Trinken und Gels üben","51 min Z2, 6×8–10 s Bergsprints","67 min Z2","24 min Z2 + 19 min Z3 + 20 min Z2","41 min Z2 + 11 min Wettkampftempo, Dehnen/Mobility","29 min Z2 + 17 min Z3 + 24 min Z2","21 min Z2 + 10 min Z3 + 18 min Z2","18 min Z2 + 13 min Wettkampftempo + 7 min Z2 + 13 min Wettkampftempo + 7 min Z2 + 13 min Wettkampftempo + 8 min Z2, Dehnen/Mobility","17 min Z2 + 15 min Wettkampftempo + 7 min Z2 + 15 min Wettkampftempo + 7 min Z2 + 15 min Wettkampftempo + 8 min Z2, Dehnen/Mobility","17 min Z2 + 16 min Wettkampftempo + 7 min Z2 + 16 min Wettkampftempo + 7 min Z2 + 16 min Wettkampftempo + 8 min Z2, Dehnen/Mobility","30 min Z2 + 15 min Z3 + 25 min Z2","52 min Z2 + 17 min Wettkampftempo, Dehnen/Mobility","14 min Z2 + 11 min Z3 + 11 min Z2","15 min Z2 + 21 min Z3 + 12 min Z2","40 min Z2 + 12 min Wettkampftempo, Dehnen/Mobility","89 min Z2","87 min Z2","10 min Z2 + 20 min Z3 + 9 min Z2","39 min Z1","17 min Z2 + 10 min Z3 + 13 min Z2","50 min Z2, 4×80 m Strides","16 min Z2 + 14 min Wettkampftempo + 6 min Z2 + 14 min Wettkampftempo + 6 min Z2 + 14 min Wettkampftempo + 7 min Z2, Dehnen/Mobility","19 min Z2 + 6 min Z3 + 16 min Z2","16 min Z2 + 16 min Wettkampftempo + 6 min Z2 + 16 min Wettkampftempo + 6 min Z2 + 16 min Wettkampftempo + 7 min Z2, Dehnen/Mobility","30 min Z2 + 16 min Z3 + 24 min Z2","12 min Z2 + 12 min Wettkampftempo + 5 min Z2 + 12 min Wettkampftempo + 5 min Z2 + 12 min Wettkampftempo + 5 min Z2, Dehnen/Mobility","21 min Z2 + 17 min Wettkampftempo + 8 min Z2 + 17 min Wettkampftempo + 8 min Z2 + 17 min Wettkampftempo + 9 min Z2, Dehnen/Mobility, Trinken und Gels üben","9 min Z2 + 13 min Z3 + 7 min Z2","10 min Z2 + 23 min Z3 + 9 min Z2","8 min Z2 + 8 min Z3 + 6 min Z2","8 min Z2 + 23 min Z3 + 6 min Z2","13 min Z2 + 10 min Z3 + 11 min Z2","16 min Z2 + 15 min Wettkampftempo + 6 min Z2 + 15 min Wettkampftempo + 6 min Z2 + 15 min Wettkampftempo + 7 min Z2, Dehnen/Mobility","17 min Z2 + 16 min Wettkampftempo + 7 min Z2 + 16 min Wettkampftempo + 7 min Z2 + 16 min Wettkampftempo + 7 min Z2, Dehnen/Mobility","17 min Z2 + 22 min Z3 + 13 min Z2","12 min Z2 + 8 min Z3 + 7 min Z4, 6 min auslaufen","9 min Z2 + 17 min Z3 + 7 min Z2","14 min Z2 + 6 min Z3 + 11 min Z2","15 min einlaufen mit Lauf ABC, 2×7 km Wettkampftempo (1:30 Trab), 10 min 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