Voraussetzung:
10 km in 36 min
100 bis 130 km / Woche in 6-7 Trainingseinheiten
Sauerstofflauf SL 65% max. HF
Langsamer Dauerlauf LD 70-75% max. HF
Mittlerer Dauerlauf MD 75-80% max. HF
Schneller Dauerlauf SD 80-85% max. HF
Tempo Dauerlauf TD 85-90% max. HF
Schwellenlauf SWL 90-95% max. HF
|
Woche 1 und 2
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Wochentag
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Länge
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Zeit
|
Tempo
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Intensität
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HFmax
|
|
Montag
|
Ruhetag
|
||||
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Dienstag
|
20 km |
1:32 Std
|
4:35 min/km
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MD
|
75-80%
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|
Mittwoch
|
15 km
|
1:00 Std
|
4:00 min/km
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TD
|
85-90%
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Donnerstag
|
10 km
|
50:00 min
|
5:00 min/km
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LD
|
70-75%
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Freitag
|
Ruhetag
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||||
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Samstag
|
25 km
|
1:59 Std
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4:45 min/km
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LD
|
70-75%
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Sonntag
|
20 km
|
1:32 Std
|
4:35 min/km
|
MD
|
75-80%
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|
Woche 3
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Wochentag
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Länge
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Zeit
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Tempo
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Intensität
|
HFmax
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Montag
|
5 x 1 km , Trabpause 2 min
|
3:35 min/km
|
SWL
|
90-95%
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|
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Dienstag
|
Ruhetag
|
||||
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Mittwoch
|
25 km |
2:30 Std
|
6:00 min/km
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SL
|
<65%
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Donnerstag
|
20 km |
1:32 Std
|
4:35 min/km
|
MD
|
75-80%
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Freitag
|
Ruhetag
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||||
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Samstag
|
10 km Testlauf in 37:30 min
|
3:45 min/km
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SWL
|
90-95%
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|
|
Sonntag
|
15 km |
1:15 Std
|
5:00 min/km
|
LD
|
70-75%
|
|
Woche 4
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|||||
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Wochentag
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Länge
|
Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
Ruhetag
|
||||
|
Dienstag
|
20 km
|
1:32 Std
|
4:35 min/km
|
MD
|
75-80%
|
|
Mittwoch
|
15 km |
1:00 Std
|
4:00 min/km
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TD
|
85-90%
|
|
Donnerstag
|
10 km |
50:00 min
|
5:00 min/km
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LD
|
70-75%
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Freitag
|
Ruhetag
|
||||
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Samstag
|
25 km |
2:30 Std
|
6:00 min/km
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SL
|
<65%
|
|
Sonntag
|
10 km |
42:30 min
|
4:15 min/km
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SD
|
80-85%
|
|
Woche 5 und 6
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|||||
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Wochentag
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Länge
|
Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
20 km
|
1:32 Std
|
4:35 min/km
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MD
|
75-80%
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Dienstag
|
3×3 km in 11:30min, Trabpause 5 min |
3:50 min/km
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SWL
|
90-95%
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|
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Mittwoch
|
15km
|
1:15 Std
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5:00 min/km
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LD
|
70-75%
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Donnerstag
|
20 km
|
1:32 Std
|
4:35 min/km
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MD
|
75-80%
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Freitag
|
Ruhetag
|
||||
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Samstag
|
25 km
|
1:59 Std
|
4:45 min/km
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MD
|
75-80%
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|
Sonntag
|
10 km
|
50:00 min
|
5:00 min/km
|
LD
|
70-75%
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|
Woche 7
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|||||
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Wochentag
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Länge
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Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
20 x 300m in 1:09 sec. Trabpause 30 sec. |
3:50 min/km
|
MD
|
75-80%
|
|
|
Dienstag
|
Ruhetag |
||||
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Mittwoch
|
25 km |
2:30 Std
|
6:00 min/km
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SL
|
<65%
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Donnerstag
|
20 km |
1:32 Std
|
4:35 min/km
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MD
|
75-80%
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Freitag
|
15 km |
1:15 Std
|
5:00 min/km
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LD
|
70-75%
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Samstag
|
Ruhetag
|
||||
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Sonntag
|
10 km Testlauf in 36:40 min
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3:40 min/km
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SWL
|
90-95%
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Woche 8
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Wochentag
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Länge
|
Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
Ruhetag
|
||||
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Dienstag
|
20 km |
1:40 Std
|
5:00 min/km
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LD
|
70-75%
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Mittwoch
|
3 x 3 km in 11:30 min, Trabpause 5 min |
3:50 min/km
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SWL
|
90-95%
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Donnerstag
|
15 km |
1:06 Std
|
4:25 min/km
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MD
|
75-80%
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|
Freitag
|
25 km |
1:59 Std
|
4:45 min/km
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LD
|
70-75%
|
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Samstag
|
15 km |
1:06 Std
|
4:25 min/km
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MD
|
75-80%
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Sonntag
|
30 km |
3:00 Std
|
6:00 min/km
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SL
|
<65%
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|
Woche 9 und 10
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|||||
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Wochentag
|
Länge
|
Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
20km
|
1:32 Std
|
4:35 min/km
|
MD
|
75-80%
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Dienstag
|
15km
|
1:00 Std
|
4:00 min/km
|
TD
|
85-90%
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Mittwoch
|
15km
|
1:15 Std
|
5:00 min/km
|
LD
|
70-75%
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Donnerstag
|
6 x 1 km, Trabpause 2 min |
3:35 min/km
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SWL
|
90-95%
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|
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Freitag
|
Ruhetag
|
||||
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Samstag
|
30 km
|
2:23 Std
|
4:45 min/km
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LD
|
70-75%
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|
Sonntag
|
20 km
|
1:32 Std
|
4:35 min/km
|
MD
|
75-80%
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|
Woche 11
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|||||
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Wochentag
|
Länge
|
Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
25 km |
2:30 Std
|
6:00 min/km
|
SL
|
<65%
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|
Dienstag
|
20 x 300m in 1:09 sec. Trabpause 30 sec. |
3:50 min/km
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MD
|
75-80%
|
|
|
Mittwoch
|
15 km
|
1:06 Std
|
4:25 min/km
|
MD
|
75-80%
|
|
Donnerstag
|
Ruhetag
|
||||
|
Freitag
|
10 km |
50:00 min
|
5:00 min/km
|
LD
|
70-75%
|
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Samstag
|
25 km Testlauf in 1:38 Std
|
3:55 min/km
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TD
|
85-90%
|
|
|
Sonntag
|
10 km |
50:00 min
|
5:00 min/km
|
LD
|
70-75%
|
|
Woche 12
|
|||||
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Wochentag
|
Länge
|
Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
20 km |
1:32 Std
|
4:35 min/km
|
MD
|
75-80%
|
|
Dienstag
|
20 x 1 km, Trabpause 2 min |
4:00 min/km
|
SWL
|
90-95%
|
|
|
Mittwoch
|
10 km |
42:30 min |
4:15 min/km
|
SD
|
80-85%
|
|
Donnerstag
|
15 km
|
1:06 Std
|
4:25 min/km
|
MD
|
75-80%
|
|
Freitag
|
Ruhetag
|
||||
|
Samstag
|
20 km
|
1:32 Std
|
4:35 min/km
|
MD
|
75-80%
|
|
Sonntag
|
30 km
|
3:00 Std
|
6:00 min/km
|
SL
|
<65%
|
|
Woche 13 und 14
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|||||
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Wochentag
|
Länge
|
Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
20 km
|
1:32 Std
|
4:35 min/km
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MD
|
75-80%
|
|
Dienstag
|
8 x 1 km, Trabpause 2 min |
3:35 min/km
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SWL
|
90-95%
|
|
|
Mittwoch
|
20 km
|
1:32 Std
|
4:35 min/km
|
MD
|
75-80%
|
|
Donnerstag
|
20 km
|
1:20 Std
|
4:00 min/km
|
TD
|
85-90%
|
|
Freitag
|
Ruhetag
|
||||
|
Samstag
|
30 km
|
2:23 Std
|
4:45 min/km
|
LD
|
70-75%
|
|
Sonntag
|
15 km
|
1:15 Std
|
5:00 min/km
|
LD
|
70-75%
|
|
Woche 15
|
|||||
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Wochentag
|
Länge
|
Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
10 km |
42:30 min |
4:15 min/km
|
SD
|
80-85%
|
|
Dienstag
|
20 km
|
1:32 Std
|
4:35 min/km
|
MD
|
75-80%
|
|
Mittwoch
|
10 x 300 m in 56 sec, Trabpause 1 min |
3:42 min/km
|
SWL
|
90-95%
|
|
|
Donnerstag
|
15 km |
1:06Std
|
4:25 min/km
|
MD
|
75-80%
|
|
Freitag
|
10 km |
50:00 min |
5:00 min/km
|
LD
|
70-75%
|
|
Samstag
|
Ruhetag
|
||||
|
Sonntag
|
30 km Testlauf |
2:00 Std
|
4:00 min/km
|
TD
|
85-90%
|
|
Woche 16
|
|||||
|
Wochentag
|
Länge
|
Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
15 km |
1:15 Std |
5:00 min/km
|
LD
|
70-75%
|
|
Dienstag
|
30 km |
3:00 Std |
6:00 min/km
|
SL
|
<65%
|
|
Mittwoch
|
20 km |
1:32 Std |
4:35 min/km
|
MD
|
75-80%
|
|
Donnerstag
|
3 x 3 km in 11:15 min, Trabpause 5 min |
3:45 min/km
|
SWL
|
90-95%
|
|
|
Freitag
|
Ruhetag
|
||||
|
Samstag
|
20 km
|
1:32 Std
|
4:35 min/km
|
MD
|
75-80%
|
|
Sonntag
|
15 km
|
1:15 Std
|
5:00 min/km
|
LD
|
70-75%
|
|
Woche 17
|
|||||
|
Wochentag
|
Länge
|
Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
15 km |
58:30 min
|
3:55 min/km
|
SWL
|
90-95%
|
|
Dienstag
|
15 km |
1:15 Std
|
5:00 min/km
|
LD
|
70-75%
|
|
Mittwoch
|
20 km |
1:32 Std
|
4:35 min/km
|
MD
|
75-80%
|
|
Donnerstag
|
4 x 2 km in 7:10 min, Trabpause 4 min |
3:35 min/km
|
SWL
|
90-95%
|
|
|
Freitag
|
10 km |
50:00 min
|
5:00 min/km
|
LD
|
70-75%
|
|
Samstag
|
15 km |
1:06 Std
|
4:25 min/km
|
MD
|
75-80%
|
|
Sonntag
|
30 km
|
2:23 Std
|
4:45 min/km
|
LD
|
70-75%
|
|
Woche 18
|
|||||
|
Wochentag
|
Länge
|
Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
10 km
|
50:00 min
|
5:00 min/km
|
LD
|
70-75%
|
|
Dienstag
|
20 km
|
1:32 Std
|
4:35 min/km
|
MD
|
75-80%
|
|
Mittwoch
|
Ruhetag
|
||||
|
Donnerstag
|
3 x 5 km in 20:00 min, Trabpause 5 min |
4:00 min/km
|
TD
|
85-90%
|
|
|
Freitag
|
25 km
|
2:30 Std
|
6:00 min/km
|
LD
|
70-75%
|
|
Samstag
|
15 km |
1:15 Std
|
5:00 min/km
|
MD
|
75-80%
|
|
Sonntag
|
Ruhetag
|
||||
|
Woche 19
|
|||||
|
Wochentag
|
Länge
|
Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
10 km
|
50:00 min
|
5:00 min/km
|
LD
|
70-75%
|
|
Dienstag
|
Ruhetag
|
||||
|
Mittwoch
|
25 km |
2:05 Std
|
5:00 min/km
|
LD
|
70-75%
|
|
Donnerstag
|
3 x 5 km in 22:15 min, Trabpause 5 min |
4:15 min/km
|
SD
|
80-85%
|
|
|
Freitag
|
30 km |
2:30 Std
|
5:00 min/km
|
LD
|
70-75%
|
|
Samstag
|
Ruhetag
|
||||
|
Sonntag
|
18 km |
1:26 Std
|
4:45 min/km
|
MD
|
75-80%
|
|
Woche 20
|
|||||
|
Wochentag
|
Länge
|
Zeit
|
Tempo
|
Intensität
|
HFmax
|
|
Montag
|
10 km
|
40:00 Std
|
4:00 min/km
|
TD
|
85-90%
|
|
Dienstag
|
20 km
|
1:32 Std
|
4:35 min/km
|
MD
|
75-80%
|
|
Mittwoch
|
6 x 300 m in 56 sec, Trabpause 1 min |
3:07 min/km
|
SWL
|
90-95%
|
|
|
Donnerstag
|
10 km, 5:00min/km, nach einer halben Std. 2 km in 8:00 min
|
5:00 min/km 4:00 min/km
|
LD TD
|
70-75% 58-90%
|
|
|
Freitag
|
Ruhetag
|
||||
|
Samstag
|
30 min spielerisches Laufen
|
||||
|
Sonntag
|
Marathon
|
2:50 Std
|
4:02 min/km
|
TD
|
85-90%
|
7 Antworten auf Marathon in 2:50 Std