| 1.Woche (28km) | ||
|---|---|---|
| Tag | Training | ca. km |
| Mo | — | — |
| Di | Jogging 33 min, Pace 6:30 | 5 |
| Mi | — | — |
| Do | DL 55 min, Pace 6:50 | 8 |
| Fr | — | — |
| Sa | Jogging 33 min, Pace 6:30 | 5 |
| So | DL 70 min, Pace 7:00 | 10 |
| 2.Woche (28km) | ||
|---|---|---|
| Tag | Training | ca. km |
| Mo | — | — |
| Di | Jogging mit Fahrtspiel 33 min, Pace 6:30 | 5 |
| Mi | — | — |
| Do | DL 55 min, Pace 6:50 | 8 |
| Fr | — | — |
| Sa | Jogging 33 min, Pace 6:30 | 5 |
| So | DL 70 min, Pace 7:00 | 10 |
| 3.Woche (30km) | ||
|---|---|---|
| Tag | Training | ca. km |
| Mo | — | — |
| Di | Jogging 45 min, Pace 6:30 | 7 |
| Mi | — | — |
| Do | DL 55 min, Pace 6:50 | 8 |
| Fr | — | — |
| Sa | Jogging 33 min, Pace 6:30 | 5 |
| So | DL 70 min, Pace 7:00 | 10 |