Trainingsplan

Mo:VM: Dl-8km in 5:10/km
NM: Dl-12km in 4:20/km

Di: Dl-16km in 4:25/km(mit TDL 4km in 3:15/km)

Mi: Dl-Lang 21km in 4:35/km

Do:VM: Dl-8km in 4:55/km
NM: Dl-12km in 4:20/km

Fr:VM: Dl-8km in 4:55/km
NM: Dl-12km in 4:25/km, anschl. 3x300m in 48“, ausl.

Sa: Dl-8km in 4:25/km, 8x1km in ~3:11‘, P:2‘, 15‘ ausl.

So: Dl-Lang 21km in 4:35/km

GESAMT: 139km

asics

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