So sieht nun der aktuelle Trainingsplan in der Durchführung aus.
| Week/Day | TP-Bezeichnung | Training | Durchführung |
|---|---|---|---|
| Week 1 | |||
| Monday | P1W1-T1 | 5 km easy run (Pace 6:00–6:15 min/km) | Wegen verkürzter Startwoche ausgefallen. |
| Tuesday | P1W1-T2 | 6x 800 m Intervals (Pace 4:50–5:00 min/km + 400 m jog rest) | Geschafft! Durchführung war am Donnerstag. |
| Wednesday | P1W1-T3 | 30 min light cross-training | Wegen verkürzter Startwoche ausgefallen. |
| Thursday | P1W1-T4 | 8 km tempo run (Pace 5:10–5:20 min/km) | Geschafft! Durchführung war am Freitag. |
| Friday | P1W1-T5 | Rest day | Wegen verkürzter Startwoche ausgefallen. |
| Saturday | P1W1-T6 | 10 km easy run (Pace 5:45–6:00 min/km) | Geschafft! |
| Sunday | P1W1-T7 | 14 km long run (Pace 5:30–5:45 min/km) | Geschafft! |
| Week 2 | |||
| Monday | P1W2-T1 | 6 km easy run (Pace 6:00–6:15 min/km) | Geschafft! |
| Tuesday | P1W2-T2 | 5x 1000 m Intervals (Pace 4:40–4:50 min/km + 400 m jog rest) | Geschafft! |
| Wednesday | P1W2-T3 | 30 min cross-training or yoga | Geschafft! |
| Thursday | P1W2-T4 | 10 km tempo run (Pace 5:00–5:10 min/km) | Geschafft! |
| Friday | P1W2-T5 | Rest day or 4 km recovery run | Geschafft! |
| Saturday | P1W2-T6 | 12 km easy run (Pace 5:45–6:00 min/km) | Geschafft! |
| Sunday | P1W2-T7 | 16 km long run (Pace 5:30–5:45 min/km) | Geschafft! |
| Week 3 (angepasst) | |||
| Monday | P1W3-T1 | Ausgefallen (krank) | Leider Ausgefallen wegen Krankheit. |
| Tuesday | P1W3-T2 | Ausgefallen (krank) | Leider Ausgefallen wegen Krankheit. |
| Wednesday | P1W3-T3 | Ausgefallen (krank) | Leider Ausgefallen wegen Krankheit. |
| Thursday | P1W3-T4 | 6 km easy run (Pace 5:45–6:00 min/km) | |
| Friday | P1W3-T5 | Rest day | |
| Saturday | P1W3-T6 | 8 km easy run (Pace 5:45–6:00 min/km) | |
| Sunday | P1W3-T7 | 10–12 km long run (Pace 5:45–6:00 min/km) | |
| Week 4 | |||
| Monday | P1W4-T1 | 6 km easy run (Pace 6:00–6:15 min/km) | |
| Tuesday | P1W4-T2 | 4x 800 m Intervals (Pace 4:40–4:50 min/km + 400 m jog rest) | |
| Wednesday | P1W4-T3 | 30 min light cross-training or rest day | |
| Thursday | P1W4-T4 | 6 km tempo run (Pace 5:00–5:10 min/km) | |
| Friday | P1W4-T5 | Rest day | |
| Saturday | P1W4-T6 | 8 km easy run (Pace 5:45–6:00 min/km) | |
| Sunday | P1W4-T7 | 10 km race pace run (Pace 5:00 min/km) |