Ein neuer Trainingsplan, der hoffentlich ein bisschen besser in meinen Alltag passt.
| Week/Day | TP-Bezeichnung | Training Description |
|---|---|---|
| Week 1 | ||
| Tuesday | P2W1-T1 | 6 km easy run (Pace 6:00–6:15 min/km) |
| Thursday | P2W1-T2 | 4x 800 m Intervals (Pace 4:50–5:00 min/km + 400 m jog rest) |
| Saturday | P2W1-T3 | 8 km tempo run (Pace 5:10–5:20 min/km) |
| Sunday | P2W1-T4 | 12 km long run (Pace 5:30–5:45 min/km) |
| Week 2 | ||
| Tuesday | P2W2-T1 | 6 km easy run (Pace 6:00–6:15 min/km) |
| Thursday | P2W2-T2 | 5x 1000 m Intervals (Pace 4:40–4:50 min/km + 400 m jog rest) |
| Saturday | P2W2-T3 | 8 km tempo run (Pace 5:00–5:10 min/km) |
| Sunday | P2W2-T4 | 14 km long run (Pace 5:30–5:45 min/km) |
| Week 3 | ||
| Tuesday | P2W3-T1 | 6 km easy run (Pace 6:00–6:15 min/km) |
| Thursday | P2W3-T2 | 6x 800 m Intervals (Pace 4:40–4:50 min/km + 400 m jog rest) |
| Saturday | P2W3-T3 | 10 km tempo run (Pace 5:00–5:10 min/km) |
| Sunday | P2W3-T4 | 16 km long run (Pace 5:30–5:45 min/km) |
| Week 4 | ||
| Tuesday | P2W4-T1 | 6 km easy run (Pace 6:00–6:15 min/km) |
| Thursday | P2W4-T2 | 4x 1000 m Intervals (Pace 4:40–4:50 min/km + 400 m jog rest) |
| Saturday | P2W4-T3 | 8 km tempo run (Pace 5:00–5:10 min/km) |
| Sunday | P2W4-T4 | 18 km long run (Pace 5:30–5:45 min/km) |
| Week 5 | ||
| Tuesday | P2W5-T1 | 5 km easy run (Pace 6:00–6:15 min/km) |
| Thursday | P2W5-T2 | 3x 1000 m Intervals (Pace 4:40–4:50 min/km + 400 m jog rest) |
| Saturday | P2W5-T3 | 6 km tempo run (Pace 5:00–5:10 min/km) |
| Sunday | P2W5-T4 | 10 km race pace run (Pace 5:00 min/km) |