Polished Log

The cleaned record behind the heatmap — week by week, newest first. Built from the watch, the notes and the plans; warm-up and cool-down omitted and numbers rounded for readability. quality · training. Every line can be checked against the raw sources.

2026

W28 · Jul 6–12 raw

• Mon Easy - 3xhills + Speed + Drills
• Tue Tempo - 3x(30 60 90 60 30) P: equal
• Wed —
• Thu —
• Fri —
• Sat —
• Sun —

W27 · Jun 29 – Jul 5 raw

• Mon Easy + Speed + Drills
• Tue Tempo - 200m, 5x500m, 100m, 3x500m, 200m (200s ~27", 500s ~1:27)
• Wed Yoga
• Thu Easy
• Fri Track Workout - 3x(4xDiagonals), @85%
• Sat —
• Sun Long - 10.5km 4:30'

W26 · Jun 22–28 raw

• Mon Speed - Drills, 5 Hillsprints
• Tue Tempo - Max Trailrun
• Wed Robustness
• Thu Easy
• Fri Track Workout - On dirt track: 8x200 2:15 Gehpause
• Sat —
• Sun Long - 10km 5:20

W25 · Jun 15–21 28.2 km raw

• Mon AM: Easy - 6.5km 5:10/km PM: Speed - Drills, 6 Hillsprints
• Tue Tempo - 7x2min (3:15/km, 2'P)
• Wed Robustness
• Thu AM: Bike - 16km 2:55/km PM: Easy - 4km 5:55/km + Easy + Stretch
• Fri Track Workout - 3x(100m + 300m) (13" 2'P, ~42" 6'P)
• Sat Yoga
• Sun Long - 7.5km 5:15/km

W24 · Jun 8–14 36.3 km raw

• Mon —
• Tue Easy - 7.5km
• Wed Fartlek - 9x1min (3:15/km, 1'P)
• Thu Easy - 8.5km 5:30/km
• Fri —
• Sat —
• Sun Long - 12.5km 4:50/km

W23 · Jun 1–7 raw

• Mon —
• Tue —
• Wed —
• Thu —
• Fri —
• Sat —
• Sun Bike - 13km 2:45/km

W21 · May 18–24 raw

• Mon —
• Tue —
• Wed —
• Thu —
• Fri 🏁 800m 1:48.95
• Sat 🏁 800m 1:49.62
• Sun —

W20 · May 11–17 5.1 km raw

• Mon —
• Tue —
• Wed —
• Thu —
• Fri —
• Sat Track Workout - 5x3min (3:25/km, 1'P)
• Sun —

W19 · May 4–10 raw

• Mon —
• Tue —
• Wed —
• Thu —
• Fri 🏁 800m 1:51.50
• Sat 🏁 800m 1:50.74, 4x400m Relay 3:12.28
• Sun —

W18 · Apr 27 – May 3 32.5 km raw

• Mon Easy - 3.5km 5:00/km
• Tue —
• Wed Steady - 13km 4:55/km
• Thu Spinbike - 30min
• Fri Track Workout - 15x1min (3:10/km, 1'P)
• Sat —
• Sun Long - 8km 4:50/km

W17 · Apr 20–26 28.4 km raw

• Mon Easy - 6km 5:05/km
• Tue —
• Wed —
• Thu Spinbike - 30min
• Fri Fartlek - 4x (30-60-90-60-30s on/off, 3:05/km)
• Sat —
• Sun Long - 12.5km 4:50/km

W16 · Apr 13–19 5.2 km raw

• Mon —
• Tue —
• Wed Shakeout - 5km 5:15/km
• Thu —
• Fri 🏁 800m 1:47.72
• Sat —
• Sun —

W15 · Apr 6–12 6.2 km raw

• Mon —
• Tue Spinbike - 30min
• Wed AM: Spinbike - 30min PM: Easy - 6km 5:10/km
• Thu —
• Fri —
• Sat —
• Sun —

W14 · Mar 30 – Apr 5 11.2 km raw

• Mon —
• Tue —
• Wed —
• Thu 🏁 800m 1:50.91
• Fri —
• Sat —
• Sun Long - 11km 5:05/km

W13 · Mar 23–29 7.6 km raw

• Mon —
• Tue —
• Wed —
• Thu —
• Fri Treadmill Workout - 8x3min (3:20/km, 1'P)
• Sat —
• Sun —

W12 · Mar 16–22 31 km raw

• Mon —
• Tue Fartlek - 8x3min (3:45/km, 1'P)
• Wed —
• Thu Easy - 4.5km 5:00/km
• Fri —
• Sat —
• Sun Long - 14.5km 4:55/km

W11 · Mar 9–15 4 km raw

• Mon —
• Tue —
• Wed Shakeout - 4km 5:25/km
• Thu —
• Fri 🏁 800m 1:51.66
• Sat —
• Sun —

W10 · Mar 2–8 20.6 km raw

• Mon —
• Tue Easy - 3.5km 6:00/km
• Wed Track Workout - 10x400m (1'20", 30"P)
• Thu Easy - 3km 5:10/km
• Fri —
• Sat —
• Sun Long - 9km 4:55/km

W09 · Feb 23 – Mar 1 9.9 km raw

• Mon AM: Spinbike - 30min PM: Spinbike - 30min
• Tue —
• Wed Spinbike - 30min
• Thu AM: Shakeout - 6.5km 4:40/km PM: Shakeout - 3km 5:10/km
• Fri 🏁 800m 1:53.03
• Sat 🏁 800m 1:53.03
• Sun —

W08 · Feb 16–22 35.9 km raw

• Mon —
• Tue Easy - 4km 5:30/km
• Wed Fartlek - 3x (30-60-90-60-30s on/off, 3:00/km)
• Thu AM: Spinbike - 30min PM: Easy - 6km 5:05/km + Strides
• Fri Track Workout - 5x3min (3:30/km, 1'P)
• Sat —
• Sun Long - 12km 4:30/km

W07 · Feb 9–15 33.3 km raw

• Mon AM: Easy - 4km 5:50/km PM: Drills + Speed
• Tue —
• Wed Shakeout - 4km 5:00/km
• Thu Shakeout - 6km 5:05/km
• Fri 🏁 800m 1:49.09
• Sat Steady - 10km 4:50/km
• Sun Easy - 5km 6:10/km

W06 · Feb 2–8 12 km raw

• Mon —
• Tue —
• Wed —
• Thu Spinbike - 30min
• Fri —
• Sat —
• Sun Long - 12km 4:55/km

W05 · Jan 26 – Feb 1 17.5 km raw

• Mon Easy - 5km 5:45/km
• Tue —
• Wed Steady - 6.5km 5:20/km
• Thu Easy - 4.5km 6:15/km
• Fri —
• Sat —
• Sun —

W04 · Jan 19–25 28.1 km raw

• Mon Easy - 4.5km 4:50/km
• Tue —
• Wed Steady - 8km 5:25/km
• Thu Easy - 4km 5:20/km
• Fri —
• Sat —
• Sun Long - 10km 4:00/km

Texas

W03 · Jan 12–18 20.5 km raw

• Mon Easy - 6.5km 5:20/km
• Tue —
• Wed Steady - 9.5km 4:55/km
• Thu Shakeout - 4.5km 5:20/km
• Fri —
• Sat 🏁 4x400m Relay 3:17.62 — leg 2 ~47.8
• Sun —

W02 · Jan 5–11 38.7 km raw

• Mon Fartlek - 5x5min (3:40/km, 1'P)
• Tue —
• Wed AM: Easy - 4km 6:05/km PM: Easy - 8.5km 8:05/km
• Thu —
• Fri —
• Sat —
• Sun Long - 14km 4:50/km

W01 · Dec 29 – Jan 4 18.5 km raw

• Mon —
• Tue Easy - 7km 5:35/km
• Wed —
• Thu Long - 11.5km 6:40/km
• Fri —
• Sat —
• Sun —

2025

W52 · Dec 22–28 36.8 km raw

• Mon —
• Tue Easy - 6.5km 5:25/km
• Wed —
• Thu —
• Fri Fartlek - ~5x1km (4:40/km) w/ float · WU+CD
• Sat —
• Sun Fartlek - 18x1min (3:35/km, 1'P)

W51 · Dec 15–21 44.7 km raw

• Mon AM: Easy - 4km 6:00/km PM: Easy - 8km 8:15/km
• Tue Fartlek - 3x (30-60-90-60-30s on/off, 3:10/km)
• Wed Easy - 4km 6:10/km
• Thu —
• Fri Easy - 4km 6:10/km
• Sat Fartlek - 10x3min (3:35/km, 1'P)
• Sun —

Germany — winter break

W50 · Dec 8–14 18.3 km raw

• Mon —
• Tue —
• Wed Steady - 10km 4:25/km
• Thu —
• Fri —
• Sat —
• Sun Long - 8km 4:55/km

W48 · Nov 24–30 9 km raw

• Mon —
• Tue —
• Wed —
• Thu —
• Fri —
• Sat —
• Sun Long - 9km 4:30/km

W47 · Nov 17–23 25.6 km raw

• Mon AM: Easy - 4km 5:55/km PM: Drills + Speed
• Tue Track Workout - 2x1600m (5'20")
• Wed —
• Thu —
• Fri —
• Sat —
• Sun Long - 9km 4:30/km

W46 · Nov 10–16 43.6 km raw

• Mon —
• Tue Fartlek - 16x1min (3:45/km, 1'P)
• Wed Steady - 8km 4:50/km
• Thu AM: Spinbike - 30min PM: Easy - 3km 5:10/km + Strides
• Fri Fartlek - 8x3min (3:25/km, 1'P)
• Sat —
• Sun Long - 11km 5:00/km

W45 · Nov 3–9 44.6 km raw

• Mon AM: Easy - 4.5km 5:15/km PM: Drills + Speed
• Tue Track Workout - 3x1000m (3'20", 1'30"P)
• Wed Easy - 5km 5:05/km
• Thu Easy - 6.5km 4:50/km
• Fri Fartlek - 3x3min + 4x2min + 4x1min (on/off, 3:30/km)
• Sat —
• Sun —

W44 · Oct 27 – Nov 2 53.7 km raw

• Mon AM: Easy - 8km 5:20/km PM: Drills + Speed
• Tue Fartlek - 4x (30-60-90-60-30s on/off, 3:05/km)
• Wed Steady - 10km 5:05/km
• Thu Easy - 3.5km 4:45/km
• Fri Fartlek - 10min + 2x5min + 3x3min (~3:25/km)
• Sat —
• Sun Long - 10.5km 4:40/km

W43 · Oct 20–26 37.8 km raw

• Mon AM: Easy - 5.5km 5:25/km PM: Drills + Speed
• Tue Meet Prep - 3x1000m (3'20", 1'P)
• Wed Easy - 6km 5:05/km
• Thu AM: Spinbike - 30min PM: Shakeout - 5km 4:55/km
• Fri Shakeout - 3.5km 4:55/km
• Sat 🏁 8k XC 25:59.2
• Sun —

W42 · Oct 13–19 51.7 km raw

• Mon Easy - 6km 5:55/km
• Tue —
• Wed Steady - 10.5km 5:20/km
• Thu AM: Easy - 3km 7:45/km PM: Easy - 5km 5:30/km + Strides
• Fri Fartlek - 6x5min (3:25/km, 1'P)
• Sat —
• Sun Long - 15km 4:40/km

W41 · Oct 6–12 35 km raw

• Mon AM: Easy - 7.5km 4:50/km PM: Drills + Hills
• Tue Fartlek - 3x5min (3:20/km) + 10x1min on/off (3:10/km)
• Wed Spinbike - 30min
• Thu AM: Spinbike - 30min PM: Easy - 5km 4:45/km + Drills + Strides
• Fri Track Workout - 8x1000m (3'22", 1'15"P)
• Sat Yoga
• Sun Severe tooth pain + No training

W40 · Sep 29 – Oct 5 47.9 km raw

• Mon AM: Easy - 4km 5:40/km PM: Drills + Hills
• Tue Tempo - 3x1000m (3'15")
• Wed AM: Easy - 7km 5:30/km PM: Easy - 4km 5:00/km
• Thu Spinbike - 30min + Drills + Strides
• Fri Fartlek - 6x5min (3:25/km, 1'30"P)
• Sat Yoga
• Sun Long - 9.5km 4:55/km

W39 · Sep 22–28 41 km raw

• Mon AM: Easy - 7km 5:35/km PM: Drills + Hills
• Tue —
• Wed Steady - 9km 5:50/km
• Thu AM: Spinbike - 55min PM: Easy - 3.5km 5:05/km + Strides
• Fri —
• Sat Yoga
• Sun Long - 13km 5:00/km

W38 · Sep 15–21 70.3 km raw

• Mon AM: Easy - 8km 5:10/km PM: Drills + Hills
• Tue Workout - 11x300m (49", 2'P)
• Wed Steady - 10km 5:40/km
• Thu AM: Spinbike - 30min PM: Easy - 5km 4:55/km + Strides
• Fri Fartlek - 6x4min (3:25/km, 1'P)
• Sat Core
• Sun Long - 14.5km 4:55/km

W37 · Sep 8–14 42 km raw

• Mon AM: Easy - 7km 5:20/km PM: Drills + Hills
• Tue —
• Wed Easy - 4.5km 5:30/km
• Thu AM: Easy - 3.5km 5:50/km PM: Easy - 2.5km 5:30/km + Strides
• Fri Fartlek - 3x (5x30s on/1'off, 2:40/km)
• Sat Core
• Sun Long - 13km 4:40/km

W36 · Sep 1–7 60.2 km raw

• Mon AM: Easy - 8km 4:50/km PM: Drills + Hills
• Tue Fartlek - (6-5-4-3-2-1)min (~3:15/km, 1'P) + (30-60-90-60-30)s
• Wed Steady - 8km 5:10/km
• Thu AM: Easy - 5km 5:30/km PM: Easy - 5km 5:10/km + Strides
• Fri Fartlek - 3x (30-60-90-60-30s on/off, 3:10/km)
• Sat —
• Sun Long - 12km 5:00/km

W35 · Aug 25–31 43.7 km raw

• Mon Easy - 3.5km 5:15/km
• Tue —
• Wed Core
• Thu AM: Easy - 4.5km 5:10/km PM: Easy - 5km 5:15/km + Strides
• Fri Fartlek - 8x3min (3:30/km, 1'P)
• Sat Recovery - 5km 5:20/km
• Sun Long - 12km 4:45/km

W34 · Aug 18–24 36.5 km raw

• Mon Easy - 5km 4:35/km
• Tue —
• Wed Steady - 11km 4:25/km
• Thu —
• Fri —
• Sat Steady - 8.5km 4:30/km
• Sun Long - 12km 5:00/km

Texas — cross base

W33 · Aug 11–17 12.4 km raw

• Mon —
• Tue —
• Wed —
• Thu Easy - 3.5km 5:55/km
• Fri —
• Sat —
• Sun Long - 9km 6:10/km

W31 · Jul 28 – Aug 3 16.2 km raw

• Mon Easy - 8km 4:45/km + Strides + Strength
• Tue Easy - 5km + Drills + Strides + Jumps
• Wed —
• Thu Strides - 6x120m
• Fri Pre-Meet
• Sat 🏁 German Championships, Dresden: 800m heat (1:50.66)
• Sun 🏁 German Championships, Dresden: 800m final (1:49.88)

W30 · Jul 21–27 11.8 km raw

• Mon Shakeout - 6.5km 5:10/km + Strides
• Tue Pre-Meet
• Wed 🏁 800m 1:47.09
• Thu Strength
• Fri Easy - 5km 6:45/km
• Sat Speed - 4x30m + Strength
• Sun —

W29 · Jul 14–20 12.9 km raw

• Mon Easy - 7.5km 4:35/km
• Tue Easy - 5km 6:10/km + Strides + Strength
• Wed —
• Thu Race-Prep - 150m + 300m + 100m + Drills + Strides
• Fri —
• Sat Pre-Meet
• Sun 🏁 400m 48.16

W28 · Jul 7–13 23.2 km raw

• Mon Easy - 9km 4:40/km + Strides
• Tue Speed - Uphill starts + I2 set (60-100-80) + Jumps + Strength
• Wed Track Workout - 4x200m + 3x1000m + 4x200m (no splits) + Strength
• Thu Easy - 5km 6:25/km + Strides + Strength
• Fri Easy - 4.5km 4:45/km + Jumps
• Sat —
• Sun —

W27 · Jun 30 – Jul 6 20.2 km raw

• Mon Speed - 5x60m + Drills + Jumps + Strength
• Tue Track Workout - 600m + 2x500m + 3x400m + 6x200m (no splits) + Drills + Jumps
• Wed Steady - 10.5km 4:45/km + Strides
• Thu Easy - 6km 4:55/km + Jumps
• Fri —
• Sat Tempo - 6x4min (2'P) (no splits)
• Sun —

W26 · Jun 23–29 19.8 km raw

• Mon —
• Tue Meet Prep - 2x200m + Drills + Starts + Jumps
• Wed Easy - 9km 4:55/km + Strides
• Thu Pre-Meet
• Fri 🏁 800m 1:48.11
• Sat Easy - 8.5km 6:25/km + Strides
• Sun —

W25 · Jun 16–22 31.3 km raw

• Mon Tempo - 8x90s (3:50/km, 2'P)
• Tue —
• Wed Easy - 8.5km 5:05/km
• Thu —
• Fri Shakeout - 6km
• Sat Pre-Meet
• Sun 🏁 800m 1:47.69

W24 · Jun 9–15 37 km raw

• Mon Track Workout - 12x200m (no splits)
• Tue Easy - 7.5km 4:45/km + Strides + Strength
• Wed —
• Thu Easy - 8.5km 5:10/km + Strength
• Fri Fartlek - 8x2min (3:35/km, 2'P) + Speed - 4x100m + Strides
• Sat Easy - 10km
• Sun —

W23 · Jun 2–8 36.7 km raw

• Mon Easy - 4km 5:10/km
• Tue —
• Wed Tempo - 12x2min (3:40/km, 1'P)
• Thu Easy - 4.5km 5:40/km
• Fri —
• Sat Track Workout - 3x300m (no splits) + Strides
• Sun Long - 12.5km 5:05/km

Germany — summer season

W22 · May 26 – Jun 1 8 km raw

• Mon —
• Tue —
• Wed —
• Thu —
• Fri —
• Sat —
• Sun Easy - 8km 4:25/km

W21 · May 19–25 raw

• Mon —
• Tue —
• Wed —
• Thu 🏁 800m 1:49.46
• Fri —
• Sat —
• Sun —

W20 · May 12–18 36.5 km raw

• Mon Long - 10km 5:05/km
• Tue —
• Wed Steady - 10km 4:35/km
• Thu —
• Fri Easy - 9km 5:05/km
• Sat Easy - 7km 4:55/km
• Sun —

W19 · May 5–11 33 km raw

• Mon Track Workout - 3x(4x300m) (~42", final 300m as 4x120m)
• Tue Easy - 9km 4:55/km
• Wed Easy - 3.5km 4:45/km
• Thu Steady - 7.5km 4:15/km
• Fri Easy - 9.5km 5:25/km
• Sat —
• Sun —

W18 · Apr 28 – May 4 32.5 km raw

• Mon Easy - 9km 5:15/km
• Tue Easy - 9km 5:10/km
• Wed —
• Thu Long - 10km 5:10/km
• Fri Shakeout - 3km 4:55/km
• Sat 🏁 4x400m Relay 3:09.29 (47.20 split)
• Sun —

W17 · Apr 21–27 23.9 km raw

• Mon —
• Tue Easy - 7km 5:00/km
• Wed —
• Thu Shakeout - 5.5km 5:10/km
• Fri 🏁 800m 1:49.25
• Sat Shakeout - 3.5km 4:50/km
• Sun 🏁 800m 1:49.26

W16 · Apr 14–20 raw

• Mon —
• Tue —
• Wed 🏁 800m 1:49.62
• Thu —
• Fri —
• Sat —
• Sun —

W15 · Apr 7–13 27.1 km raw

• Mon Long - 10km 5:00/km + Core + Jumps
• Tue Track Workout - 600m + 400m + 300m + 200m (600 @ 1:17.7, all-out) + Strength
• Wed Steady - 10km 4:55/km
• Thu Easy - 6.5km 5:00/km + Strength
• Fri Track Workout - 550m (52.5" @400m) + 4x500m (61" @400m) + 3x300m (~40")
• Sat —
• Sun —

W14 · Mar 31 – Apr 6 27 km raw

• Mon —
• Tue Long - 9.5km 5:05/km + Strength + Core
• Wed Track Workout - 5x500m (1'20") + 3x300m (41/41/39)
• Thu Easy - 8km 5:35/km + Strength
• Fri Easy - 9km 4:45/km
• Sat Hills - 5x(150m + 500m) @90% (no splits)
• Sun Strength

W13 · Mar 24–30 20.6 km raw

• Mon Easy - 9km 4:45/km + Jumps
• Tue Meet Prep - 3x1000m + 2x250m + 500m (52s at 400m) + 100m + Strength
• Wed Shakeout - 6.5km 5:20/km
• Thu Shakeout - 5km 5:00/km + Strides
• Fri 🏁 800m 1:48.06, 4x400m Relay (47.9 split)
• Sat —
• Sun Strength

W12 · Mar 17–23 17.6 km raw

• Mon Easy - 7.5km 5:05/km
• Tue Easy - 8.5km 5:20/km + Strength
• Wed Track Workout - 5x500m (64", 64" @400m) + 2x300m (39")
• Thu Underwater treadmill
• Fri Underwater treadmill
• Sat 🏁 400m 49.42, 4x400m Relay (50.5 split)
• Sun Strength

W11 · Mar 10–16 raw

• Mon Meet Prep - 1x300m (39")
• Tue —
• Wed —
• Thu —
• Fri 🏁 800m 1:51.49
• Sat —
• Sun —

W10 · Mar 3–9 16.3 km raw

• Mon Cutdowns - 9x300m (42", 3'P)
• Tue Long - 10km 5:00/km + Strength + Core
• Wed Cutdowns - 550m (52" @400m) + Strides
• Thu Easy - 6km 5:20/km + Strength + Core
• Fri Cutdowns - 3x300m (40", 4'P)
• Sat —
• Sun Cutdowns - 2x300m (39", 5'P)

W09 · Feb 24 – Mar 2 25 km raw

• Mon Track Workout - 4x1000m (2'46", 3'P)
• Tue Long - 10.5km 4:50/km + Strength
• Wed Track Workout - 8x200m (26", 200m jog P)
• Thu Easy - 9km 4:50/km + Core
• Fri —
• Sat —
• Sun Strength

W08 · Feb 17–23 36.7 km raw

• Mon —
• Tue Long - 9.5km 4:45/km + Core
• Wed Steady - 10km 4:40/km + Core
• Thu Track Workout - 12x400m (1'17", 25"P) + Strength
• Fri Easy - 9km 5:00/km + Core
• Sat Track Workout - 3x400m (60") + 5x200m (29") + 2x40s max
• Sun Circuit

W07 · Feb 10–16 21.3 km raw

• Mon Steady - 10km 4:50/km
• Tue Track Workout - 10x400m (1'14", 30"P) + Strength
• Wed Easy - 7km 5:05/km + Core
• Thu —
• Fri 🏁 4x400m Relay (48.58 split)
• Sat 🏁 DMR 800m leg (1:49 split), Detroit (9:39.75)
• Sun —

W06 · Feb 3–9 16 km raw

• Mon Easy - 7km 5:15/km
• Tue Meet Prep - 500m (1:08) + 300m (38") + 2x200m (25/27)
• Wed Easy - 5.5km 5:10/km
• Thu —
• Fri Pre-Meet
• Sat 🏁 800m 1:48.60
• Sun —

W05 · Jan 27 – Feb 2 14.7 km raw

• Mon Track Workout - 5x800m (2'20")
• Tue Steady - 8km 4:45/km + Strength + Core
• Wed Race-Prep - 6x150m
• Thu Shakeout - 6.5km 5:15/km + Strength
• Fri Pre-Meet
• Sat 🏁 800m 1:50.26
• Sun Strength

W04 · Jan 20–26 23.7 km raw

• Mon Long - 10.5km 5:05/km + Core
• Tue Track Workout - 7x1000m (3'25") + Strength
• Wed Easy - 9.5km 4:45/km + Core
• Thu Strength
• Fri Track Workout - 5x500m (1'21") + 3x300m (42")
• Sat Easy - 3.5km 5:10/km
• Sun —

Pueblo, Colorado

W03 · Jan 13–19 11 km raw

• Mon Track Workout - 4x1000m (3') + Core
• Tue Steady - 11km 4:55/km + Strength
• Wed Track Workout - 5x500m (1'20") + 3x300m (42") + Core
• Thu Strength
• Fri Pre-Meet
• Sat 🏁 600m 1:19.37, 4x400m Relay (50.0 split)
• Sun —

W02 · Jan 6–12 28 km raw

• Mon Easy - 5km 4:40/km + Strength
• Tue Fartlek - 4x8min (3:55/km, 2'P) + Strength
• Wed Strides - 4x120m + Drills
• Thu —
• Fri Fartlek - 4x10min (3:50/km, 2'P) + Strides
• Sat —
• Sun —

W01 · Dec 30 – Jan 5 29.7 km raw

• Mon Speed - 4x10min (4:10/km, 2'P) + Tempo - 3x10min (no splits) + Jumps + Strength
• Tue Track Workout - 2x400m (no splits) + Speed - 6x60m
• Wed —
• Thu Easy - 8km 4:40/km
• Fri Easy - 6km
• Sat Track Workout - 2x100m + 2x600m (no splits)
• Sun —

2024

W52 · Dec 23–29 30.4 km raw

• Mon Easy - 8km + Strength + Jumps
• Tue Steady - 3x8min (4:15/km, 2'30"P) + Speed - 6x50m
• Wed —
• Thu Easy - 8.5km 4:50/km + Jumps
• Fri Speed - 100m (11.7") + 2x400m (~49.3") + Drills + Starts + Strength
• Sat Steady - 4x10min (4:15/km, 2'P) + Strides + Strength
• Sun —

W51 · Dec 16–22 15.9 km raw

• Mon Steady - 3x10min (4:20/km, 2'P) + Strides + Jumps + Strength
• Tue Speed - Submax + resisted sprints + 2x400m easy
• Wed Track Workout - 10x200m + 10x200m + 8x200m (32"/35"/32", last 4: 30-26) + Strength
• Thu Easy - 2km + Strength
• Fri Easy - 6km + Strides + Jumps
• Sat Track Workout - 150m + 500m + 300m + 150m + 200m + 100m + 100m (20.1/63.4/48.6/21.4/22.8/12.4/11.8, P 5'/5'/3'/4'/5'/2') + Drills + Strength
• Sun —

W50 · Dec 9–15 28.8 km raw

• Mon Long - 10km + Strength
• Tue Speed - Resisted sprints + 2x300m easy
• Wed Tempo - 6x4min (3:25/km, 2'P) + Speed - 100m race-pace (~13") + Jumps + Strength
• Thu Strides - 6x100m + Strength
• Fri Easy - 6km + Jumps
• Sat Track Workout - 2x(200m + 400m + 200m + 200m) (27.1/53.6/26.3/26.2 · 27.4/52.3/27.5/27.8, P 3'/4'/3') + Strength
• Sun —

W49 · Dec 2–8 9.4 km raw

• Mon Easy - 3.5km 6:35/km
• Tue —
• Wed Track Workout - 2x(5x200m) (31"/30", 1'P, 4'SP) + Strength
• Thu Strength
• Fri Easy - 6km
• Sat Speed - Flying 30m (~3.3") + 3x300m (38.6/38.1/37.2) + 500m (77")
• Sun —

W48 · Nov 25 – Dec 1 13 km raw

• Mon —
• Tue Easy - 2km
• Wed Easy - 2km
• Thu —
• Fri —
• Sat —
• Sun —

W47 · Nov 18–24 21.5 km raw

• Mon Easy - 6km 6:25/km + Drills + Strength
• Tue Speed - 5x40m submax + 3x400m easy (73") + Jumps
• Wed Track Workout - 10x200m + 10x200m + 6x200m (34"/31"/34")
• Thu Easy - 5km 5:05/km + Strength
• Fri Easy - 3km 4:40/km + Jumps
• Sat Track Workout - 2x(200m + 400m + 300m + 100m) (25.6/53.2/39.8/12.4 · 25.7/51.8/12.1, 2nd set w/o 300)
• Sun —

W46 · Nov 11–17 25.2 km raw

• Mon Easy - 8km 5:30/km + Strength
• Tue Speed - 200m sprint + Jumps
• Wed Track Workout - aborted (rain, slippery) + Strength
• Thu Track Workout - 2x(3x1000m) (3'07", 2'30"P) + Strength
• Fri —
• Sat Track Workout - 400m (72") + 3x300m (42/39/38.3) + 5x150m (~25") + Jumps
• Sun —

W45 · Nov 4–10 24.9 km raw

• Mon Long - 9.5km 4:55/km
• Tue Swim
• Wed Track Workout - 3x100m (11.6/12.1/11.8, 1'P) + 1000m (3'10") + Jumps + Strength
• Thu Tempo - 4x6min (3:35/km, 3'P) + Strides
• Fri Easy - 5.5km 6:15/km + Strength
• Sat Track Workout - 8x200m (32", 200m TP)
• Sun —

W44 · Oct 28 – Nov 3 12.8 km raw

• Mon Easy - 7.5km 5:40/km
• Tue Plyometric + Strength
• Wed Track Workout - 2x(10x200m) (34"/32", 100-200m TP, 4'SP)
• Thu —
• Fri —
• Sat Easy - 5km 5:20/km
• Sun —

W43 · Oct 21–27 29.7 km raw

• Mon Easy - 7.5km 4:55/km + Jumps
• Tue Bike + Jumps + Strength
• Wed Track Workout - 5x1000m (3'06", 3'P) + Jumps
• Thu Easy - 3.5km 5:50/km
• Fri Tempo - 4x8min (3:50/km, 3'30"P) + Strides
• Sat Speed - 4x60m (~7") + 3x500m (85", 6'SP) + 3x100m (~11.8")
• Sun —

W42 · Oct 14–20 29 km raw

• Mon Long - 10km 4:55/km + Jumps
• Tue Easy - 3.5km 6:40/km + Strength
• Wed Track Workout - 5x600m (~1'50", 2'P) + Speed
• Thu Bike - 13.5km 4:55/km
• Fri Tempo - 4x10min (4:00/3:40/3:50/3:55, 4'P) + Strides
• Sat Track Workout - 3x300m (50/51/49, 200m TP) + Speed - 4x80m + Drills + Jumps
• Sun —

W41 · Oct 7–13 32.5 km raw

• Mon Easy - 8km + Strides
• Tue Bike - 25km
• Wed Track Workout - 2x(7x200m) (32", 1'P, 4'SP)
• Thu Swim
• Fri Steady - 3x12min (4:10/3:55/4:06, 4'P) + Strides
• Sat Track Workout - 3x400m (72", 1'P) + Speed - 5x50m + Strength
• Sun —

W40 · Sep 30 – Oct 6 9 km raw

• Mon —
• Tue —
• Wed —
• Thu Steady - 9km 4:20/km
• Fri —
• Sat —
• Sun —

W36 · Sep 2–8 raw

• Mon Race Prep - 2x150m + Strength
• Tue Pre-Meet
• Wed 🏁 600m 1:17.87
• Thu —
• Fri —
• Sat —
• Sun —

W35 · Aug 26 – Sep 1 10 km raw

• Mon Easy - 5km 4:40/km + Speed - 6x200m + Jumps
• Tue Strides - 5x120m + Drills + Strength
• Wed Shakeout
• Thu Pre-Meet
• Fri 🏁 800m 1:49.45
• Sat Easy - 5km + Strength
• Sun —

W34 · Aug 19–25 4.7 km raw

• Mon Easy - 4.5km 4:35/km + Jumps
• Tue Track Workout - 3x1000m (3:15, 3'P) + Strides + Strength
• Wed Strides
• Thu Speed - 4x150m (19.6/19.8/19.2/18.5) + Strength
• Fri Bike - 17km 4:05/km + Jumps
• Sat Track Workout - 100m (11.1) + 500m (63.5: 11.5/23.6/36.4/50.3) + 6x200m (45"P)
• Sun —

W33 · Aug 12–18 raw

• Mon Track Workout - 6x200m (32", 200m TP)
• Tue Easy
• Wed Bike - 13.5km
• Thu Recovery
• Fri Recovery + Bike - 11.5km 7:05/km
• Sat Track Workout - 8x200m (33-34", 200m TP)
• Sun Canoe Trip

W32 · Aug 5–11 7.7 km raw

• Mon Jumps + Strength
• Tue Easy - 7.5km 5:20/km + Strides + Jumps
• Wed —
• Thu Easy - 4km
• Fri Easy
• Sat —
• Sun Easy

W31 · Jul 29 – Aug 4 13.3 km raw

• Mon Easy - 5.5km (4:45/km) + Jumps + Strength
• Tue Easy - 2.5km (5:05/km) + Jumps
• Wed Race Prep - 80m (9.7) + 250m (28.2) + 200m (23.0) + Drills + Strides + Starts
• Thu Steady - 5km 4:45/km + 8x200m (32", 200m TP) + Jumps
• Fri —
• Sat Pre-Meet
• Sun 🏁 400m 48.70

W30 · Jul 22–28 24.5 km raw

• Mon Easy - 3km
• Tue Tempo - 4x8min (3:55/km, 2'P)
• Wed —
• Thu Track Workout - 10x200m (ca. 31", 1'P) + Strength
• Fri Easy - 5.5km 5:00/km
• Sat Track Workout - 1x300m + 1x150m (no splits) + Speed - 4x60m (45"P, 10'SP) + Strides
• Sun Easy - 7.5km 5:00/km + Speed - 4x50m + Strides + Jumps

W29 · Jul 15–21 19.7 km raw

• Mon Easy - 5km 5:00/km + Strength + Jumps
• Tue Track Workout - 6x200m (ca. 34, 100m TP, 4'SP) + 4x200m (ca. 31, 200m TP, 4'SP) + 5x200m (ca. 34, 100m TP)
• Wed Speed - (10-20-30-40) starts + 5x50m (5.6", 45"P, 10'SP) + 250m (31.1) + Strides
• Thu Easy - 5.5km 5:35/km + Speed - 4x50m
• Fri Track Workout - 1x150m (17.5) + 1x400m (48.2), 12'SP + Speed - 4x100m (11.6/11.8/11.5/11.8, 1'P)
• Sat Easy - 9km 4:45/km + Strides
• Sun —

W28 · Jul 8–14 19.7 km raw

• Mon —
• Tue —
• Wed Easy - 8km + Strides + Strength
• Thu —
• Fri Speed - 4x40m + Strides + Jumps
• Sat Steady - 8km (4:25/km) + Speed - 3x50m + Strides + Jumps + Strength
• Sun —

W27 · Jul 1–7 6.5 km raw

• Mon —
• Tue Easy - 6.5km 5:10/km + Strides
• Wed Meet Prep - 3x150m (19.4/18.7/18.9, 2'P) + Strides
• Thu —
• Fri Pre-Meet
• Sat 🏁 German U23 Championships, Moenchengladbach: 800m heat (1:52.05)
• Sun 🏁 German U23 Championships, Moenchengladbach: 800m final (1:48.96)

W26 · Jun 24–30 6 km raw

• Mon Easy - 6km 4:35/km + Jumps
• Tue Track Workout - 400m + 300m + 200m (~68/49/32, 45"P) + Strides
• Wed Meet Prep - 1x150m + Speed - 1x80m + Strides
• Thu —
• Fri Pre-Meet
• Sat 🏁 800m heat (1:55.10)
• Sun 🏁 800m final (1:51.24)

W25 · Jun 17–23 8.8 km raw

• Mon Strides
• Tue Pre-Meet
• Wed 🏁 800m 1:47.07
• Thu —
• Fri Steady - 3x5min (ca. 4:40/km, 2'TP) + Strides + Jumps + Strength
• Sat Track Workout - 4x200m (ø32.0, 200m TP, 5'SP) + 150m (18.1) + Speed - 4x100m fly (10.6/11.0/10.8/10.6, 2'30"P, 10'SP)
• Sun —

W24 · Jun 10–16 15.9 km raw

• Mon Easy - 5.5km 5:20/km + Strides + Jumps
• Tue Strides - 2x100m + 12x120m + Jumps
• Wed Speed - 100m (11.5) + 250m (28.6) + Speed - 5x200m easy grass + Starts
• Thu —
• Fri Pre-Meet
• Sat 🏁 400m 49.54
• Sun Easy

W23 · Jun 3–9 18.7 km raw

• Mon Steady - 9.5km 4:10/km + Jumps
• Tue Easy - 5km 4:35/km + Strength
• Wed Track Workout - 80m + 3x400m + 80m (48.7/69/52.9, P 4'/10'/3'/10')
• Thu Easy - 4km
• Fri Track Workout - 3x(5x200m) (~35"/30"/35", TP 30"/60"/30", 4'SP) + Strength
• Sat Track Workout - 2x150m + 600m + 2x100m (18.1/18.4, 1:28.5, 12.1/12.2, P 4'/6'/5'/2') + Speed - 30-40-50m flying sub
• Sun —

W22 · May 27 – Jun 2 11.9 km raw

• Mon Easy - 7.5km 4:35/km + Jumps
• Tue Strides - 8x120m + Strength
• Wed —
• Thu Track Workout - 100m + 3x1000m (3:03/3:11/3:07, 2'P) + 100m
• Fri Speed - 100m fly (11.2) + 2x200m (22.5/22.4) + 100m fly (10.9) + Strength
• Sat Track Workout - 10x200m (ca. 32", 200m TP) + Strength
• Sun —

W21 · May 20–26 7.8 km raw

• Mon Swim - 30min
• Tue Easy - 7.5km 4:40/km + Jumps + Strength
• Wed Track Workout - 100m + 300-250-200-200-150-150-100m (no splits)
• Thu —
• Fri Pre-Meet
• Sat 🏁 800m 1:48.02
• Sun —

W20 · May 13–19 14.2 km raw

• Mon Easy - 8km 4:35/km + Jumps
• Tue Track Workout - 2x300m + 2x200m + 4x100m + 2x200m (no splits) + Strides
• Wed Easy - 6km 4:40/km + Jumps + Strength
• Thu Meet Prep - 3x150m (20.0, 1'P) + 3x200m (35, 60" TP)
• Fri —
• Sat Pre-Meet
• Sun 🏁 800m 1:48.69

W19 · May 6–12 10.3 km raw

• Mon Easy - 7km 5:05/km + Circuit
• Tue Easy - 10x100m (15.0, walk rest) + 3x20m + Jumps
• Wed Race Prep - 200-300-150-150m (no splits)
• Thu —
• Fri Pre-Meet
• Sat 🏁 800m 1:49.30
• Sun —

W18 · Apr 29 – May 5 5.6 km raw

• Mon Steady - 5.5km 4:30/km + Jumps + Strength
• Tue Speed - 100-300-200-100m I2 (11.2/36.3/22.3/10.8) + Drills + Strides
• Wed Track Workout - 10x200m (~34.5", 100m TP)
• Thu Pre-Meet
• Fri 🏁 400m 49.17 · 400m — 49.17 (Braunschweig) + Strides
• Sat Track Workout - 8x200m (100m TP) (no splits)
• Sun —

W17 · Apr 22–28 18.5 km raw

• Mon Easy - 6.5km 4:45/km + Speed - 4x30m + 1x50m + 1x100m fly + Jumps + Strength
• Tue Track Workout - 2x(8x200m) (~35.5", 100m TP, 3'SP) + Jumps
• Wed Track Workout - 2x(200-400m) (26/64 · 26.2/51.8) + 2x(300-200-100m) (40/26/12.3 · 40.0/26.7/11.5) (P 4', SP 10'/3'/2') + Speed - 4x40m + Drills
• Thu Easy - 6km 5:05/km
• Fri —
• Sat —
• Sun Easy - 6km 5:40/km

Germany

W16 · Apr 15–21 18.3 km raw

• Mon Easy - 9km 4:30/km + Speed - 80-250-200-120m (9.1/28.3/22.8/13.9, ~8'P) + Strides + Strength
• Tue Track Workout - 15x200m (ca. 36", 100m/30" TP) + Swim - 15min
• Wed —
• Thu Easy - 8km 4:50/km
• Fri —
• Sat Track Workout - 400-200-400-200m (67.8/33/66.8/33, 2'P) + Strength
• Sun —

W15 · Apr 8–14 20.5 km raw

• Mon Track Workout - 4x300m (38.2/38.1/37.0/36.6, 6'P) + Bike - 30min + Strides + Strength
• Tue —
• Wed Track Workout - 6x1000m (3:23/3:23/3:23/3:23/3:22/3:18, 2'-3'P)
• Thu Steady - 6x6min (4:10/4:30/3:50/4:20/3:45/4:30, 2'P) + Swim - 15min
• Fri Track Workout - 150-500-400-200-100m (19.4/62.7/68.4/25.4/10.9, P 3'/5'/3'/2') + Bike - 40min + Strength
• Sat Swim - 20min + Bike - 30min + Speed - 20x100m (100m walk P) + Strength
• Sun Bike - 10.5km 6:35/km

Monte Gordo — camp 2

W14 · Apr 1–7 21.2 km raw

• Mon Easy - 5km + Speed - 6x200m (30"P)
• Tue —
• Wed —
• Thu AM: Easy - 8km 4:40/km PM: Track Workout - 8x200m (mean 34", 200m TP) + Speed - 4x150m pace-change + Strength + Jumps
• Fri Track Workout - 600-200-1000-600-400-200m (1:44/26.0/3:11/1:47/53.0/28.4, P 2'/2'/3'/2'/3') + Easy - 5km + Swim - 15min
• Sat Track Workout - 2x(7x400m) (75"/76.5" mean, 200m TP, 7'SP) + Bike - 60min + Strength
• Sun Jumps + Strength

W13 · Mar 25–31 23.4 km raw

• Mon Long - 12.5km 4:30/km + Jumps
• Tue Speed - 6x40m + Strength
• Wed Track Workout - 600-2x500-3x400-3x300-5x200-400m (200m TP, 3' before last) + Jumps
• Thu Easy - 5km
• Fri —
• Sat Easy - 6km 4:50/km + Jumps
• Sun —

W12 · Mar 18–24 22.2 km raw

• Mon Strength + Jumps
• Tue Long - 11.5km 4:45/km + Jumps
• Wed Track Workout - 2x(10x200m) (35"/32", 100-200m TP, 6'SP, last 28.0) + Speed - 1x60m fly
• Thu Strength
• Fri Steady - 6x (360-15s on/off, 4:25/km) + Strides
• Sat Track Workout - 150m + 3x800m + 150m (19.0 / 2:21 / 2:09 / 2:31 / 20.5) + Jumps
• Sun —

W11 · Mar 11–17 14.9 km raw

• Mon Easy - 5km 4:40/km + Speed - 5x30m
• Tue Strength
• Wed Track Workout - 4x1000m (3:10/3:10/3:10/3:08, 3'P, 8'SP) + 4x100m (11.7/13.1/13.0/13.0, 2'P) + Speed - 2x40m flying
• Thu Easy
• Fri Steady - 4x10min (4:40/4:10/4:40/4:10) + Strides + Strength
• Sat Track Workout - 200m + 2x600m + 200m (29 / 1:41 / 1:42 / 25.6) + Jumps
• Sun —

W10 · Mar 4–10 18 km raw

• Mon Long - 10km (ca. 4:30/km) + Jumps
• Tue Strength
• Wed Track Workout - 3x400m (71/71/70, 1'P) + 3x600m (1:47/1:48/1:46, 3'P) + 3x300m (43/47/40.5, TP), SP 2'/4' + Drills - 4x50m
• Thu —
• Fri —
• Sat Track Workout - 2x(8x200m) (34"/32", 100-200m TP, 5'SP)
• Sun Steady - 4x8min (4:30/km, 2'P) + Strength

W09 · Feb 26 – Mar 3 17.8 km raw

• Mon Long - 10km (ca. 4:30/km)
• Tue Strength
• Wed Track Workout - 3x200m + 5x500m + 3x200m (~33"/90", 100-200m TP, 4'SP)
• Thu —
• Fri Steady - 5x6min (4:15/km, 2'P) + Strides
• Sat Track Workout - 3x1000m (ca. 3:05, 3'P) + 2x200m (ca. 26.5, 2'P, 6'SP)
• Sun —

W08 · Feb 19–25 raw

• Mon Swim
• Tue —
• Wed Speed - 5x200m (ca. 32, 60"P) + Drills - 4x60m
• Thu —
• Fri Easy - 30min + Jumps
• Sat Strides - 6x100m + Jumps + Strength
• Sun —

W07 · Feb 12–18 7.5 km raw

• Mon Steady - 3x10min (4:30/4:00/4:30, 2'P) + Strength
• Tue Track Workout - 100-250-200-150-100m (13/33/26/20/13, 2'P)
• Wed Drills
• Thu —
• Fri Pre-Meet
• Sat 🏁 800m 1:52.14
• Sun 🏁 800m 1:49.32

W06 · Feb 5–11 15.5 km raw

• Mon Steady - 8km (ca. 4:30/km) + Drills + Jumps
• Tue Strength + Speed - 4x30m submax
• Wed Track Workout - 5x200m + 2x1000m + 3x200m (32" · 3:10/3:09 · 31", P 200m TP/2'/3'/2')
• Thu —
• Fri Track Workout - 2x(100-500-300-150) (12.0/62.8/49.3/17.4, 12.3/64.0/50/17.5, P 3'/4'/3')
• Sat Steady - 7.5km (4:25/km, HF 167) + Track Workout - 5x200m (35", 100m TP) + Jumps
• Sun —

W05 · Jan 29 – Feb 4 19.4 km raw

• Mon Easy - 3km + Strength
• Tue Track Workout - 10x200m (~32-33", TP)
• Wed Bike - 30min
• Thu Pre-Meet
• Fri 🏁 800m 1:50.09
• Sat Easy - 6km (ca. 4:50/km) + Strides
• Sun Steady - 10.5km (4:05/km)

W04 · Jan 22–28 10.9 km raw

• Mon Steady - 8km (4:30/km) + Jumps
• Tue Strength + Strides + Jumps
• Wed Track Workout - 6x200m (29.8/30.7/30.8/30.2/29.0/28.4, 200m TP) + Speed - 100-150-100m I2 (11.9/?/11.6) + Starts
• Thu —
• Fri Pre-Meet
• Sat Race - 400m 49.15 (DQ — lane), NLV Hannover (no splits)
• Sun 🏁 200m 22.99

W03 · Jan 15–21 7.4 km raw

• Mon Easy - 7.5km (4:45/km) + Jumps
• Tue Strength
• Wed Speed - 3x(5x50m) submax (indoor 60m)
• Thu Steady - 8km 4:30/km
• Fri —
• Sat Track Workout - 300m-200m-150m-100m (35.4/23.5/18.1/11.7, P 8'/5'/4') + Speed - 3x30m flying (3.12) + starts
• Sun —

Germany

W02 · Jan 8–14 15.1 km raw

• Mon Swim - 45min + 20min aqua + Easy - 3km 4:40/km + Jumps
• Tue Bike - 20min + Speed - 3x30m fly + 60m + 5x40m + 100m fly + Strides
• Wed Steady - 12km 4:20/km + Bike - 20min + Strength
• Thu —
• Fri —
• Sat —
• Sun —

W01 · Jan 1–7 20.9 km raw

• Mon Track Workout - 2x(5x400m) (68-70", 200m TP, 7'SP)
• Tue Track Workout - 10x200m (30", 1'P) + Bike - 20min + Strength
• Wed —
• Thu Track Workout - 2x600m (1:33.3 / 1:17.6, 8'P) + Bike - 45min
• Fri Steady - 9.5km 4:30/km + Bike - 20min + Strength + Jumps
• Sat Track Workout - 2x(8x200m) (~30", 200m TP, 4'SP) + Easy - 4km 4:50/km
• Sun Recovery

2023

Monte Gordo — camp 1

W52 · Dec 25–31 17.2 km raw

• Mon —
• Tue Easy - 8km + Jumps + Strength
• Wed —
• Thu —
• Fri Steady - 9km 4:20/km + Strides + Jumps
• Sat Track Workout - 8x200m (mean 30.5, 200m TP) + Bike - 36km + Jumps + Strength
• Sun Speed - 200m + 3x300m + 200m (25.8/36.5/38.3/40.3/-, P 3'/6'/6'/3') + Strides

W51 · Dec 18–24 15.2 km raw

• Mon Easy - 7km 4:50/km + Jumps + Strength
• Tue —
• Wed Track Workout - 500m + 3x400m + 4x300m + 5x200m (~88/70/50/32, P 2'/90"/60") + Speed - 60m + 100m + Strength
• Thu —
• Fri Track Workout - 200m + 1000m + 400m + 200m (no splits) + Jumps
• Sat Easy - 8km 5:45/km + Speed - 8x60m hill (submax, walk rest) + Strength
• Sun —

W50 · Dec 11–17 27.8 km raw

• Mon Long - 15km ~4:40/km + Jumps + Strength
• Tue Easy - 8km 4:55/km
• Wed Speed - 3x20m + 6x40m + 300m (37.9) + 6x40m + 200m (24.2) + Strength
• Thu —
• Fri Steady - 3x10min (locker 4:40 / 6x30s pickups, P 2') + Strength
• Sat Track Workout - 150m + 4x600m (1:40/1:41/1:40/1:46) + 150m + Jumps
• Sun —

W49 · Dec 4–10 18.7 km raw

• Mon Long - 10.5km 4:50/km + Jumps + Strength
• Tue —
• Wed Track Workout - 4x1000m (3:10/3:10/3:08/3:07, P 3') + Strength
• Thu —
• Fri Track Workout - 100m + 6x300m + 100m + 7x200m + 100m (~13/48/30, P 2'/TP/2'/2'/TP/1') + Jumps
• Sat Easy - 8km (~8x30s pickups)
• Sun —

W48 · Nov 27 – Dec 3 21.9 km raw

• Mon Long - 11km 4:50/km + Jumps + Strength
• Tue —
• Wed —
• Thu Easy
• Fri Steady - 5x10min (locker 4:40 / moderat 4:15 / 6x30s pickups, P 2') + Strength
• Sat —
• Sun —

W47 · Nov 20–26 16.4 km raw

• Mon Easy - 8.5km 4:40/km + Jumps + Strength
• Tue —
• Wed Track Workout - 200m + 4x500m + 100m + 3x500m + 200m (P 3'/2'/3'/2'/2'/3') + Strength
• Thu —
• Fri Steady - 3x8min (4:20/4:10/km, last rep cut, rain)
• Sat Speed - 6x50m + 400m + 150m (5.6-5.9 / 50.0 / 18.1, P 45'/12'/4') + Strides + Jumps
• Sun —

W46 · Nov 13–19 26.3 km raw

• Mon Long - 15km ~4:40/km + Jumps + Strength
• Tue —
• Wed Track Workout - 2x(8x200m) (mean 30.3, TP, 4'SP) + Strength
• Thu —
• Fri Steady - 4x10min (~4:50/4:10/3:50 + 30s/30s, 2'P)
• Sat Speed - 80m + 3x300m + 60m (9.6", 39.3/40.4/40.6, P: 3'/6'/6'/2')
• Sun —

W45 · Nov 6–12 25.3 km raw

• Mon —
• Tue Easy - 7km 5:05/km
• Wed Track Workout - 3x400m + 2x600m + 3x500m (~68/1:45/87, P (1-1-2-3-3-3-2-2)') + Jumps
• Thu —
• Fri Steady - 5x8min (P 2') + Strength
• Sat —
• Sun —

W43 · Oct 23–29 14.5 km raw

• Mon Steady - 7km 4:25/km + Strength
• Tue —
• Wed Track Workout - 8x200m + 7x200m (~30.0, TP, SP: 4'/3') + Speed - 100m + 80m (11.6")
• Thu —
• Fri Easy
• Sat Track Workout - 3x1200m (~3:50, 3'P) + Jumps
• Sun Steady - 3x10min (4:15/3:55/4:05, 2'P) + Speed - 2x150m (~19.5-20.5)

W42 · Oct 16–22 16.3 km raw

• Mon —
• Tue Steady - 7.5km 4:25/km + Strength
• Wed Track Workout - 200-1000-200-1000-200m (29"/3:11/31"/3:10/30")
• Thu —
• Fri —
• Sat Steady - 3x8min (4:05/km, 3'P)
• Sun —

Göttingen

W41 · Oct 9–15 20.5 km raw

• Mon —
• Tue Steady - 6km 4:20/km + Strength
• Wed Track Workout - 5x100m + 2x500m + 5x100m (15"/77")
• Thu —
• Fri —
• Sat Track Workout - 4x200m (200m TP) (no splits) + Jumps
• Sun Easy - 5.5km 6:05/km

W40 · Oct 2–8 10 km raw

• Mon —
• Tue —
• Wed Easy - 3km + Strides + Jumps
• Thu —
• Fri —
• Sat Easy - 7km 5:05/km
• Sun —

W38 · Sep 18–24 8.2 km raw

• Mon —
• Tue —
• Wed —
• Thu Easy - 8km 4:35/km
• Fri —
• Sat —
• Sun —

W37 · Sep 11–17 3.6 km raw

• Mon Easy - 3.5km 5:55/km
• Tue —
• Wed —
• Thu —
• Fri —
• Sat —
• Sun —

W36 · Sep 4–10 2 km raw

• Mon Easy - 2km + Speed - 2x150m (18.4, 17.4)
• Tue Pre-Meet
• Wed —
• Thu —
• Fri —
• Sat —
• Sun —

W35 · Aug 28 – Sep 3 21.8 km raw

• Mon Easy - 6km + Jumps
• Tue Race Prep - 150m + 300m + 200m + 150m (19.5/39/26/20, 2'P)
• Wed Easy - 3km 4:50/km
• Thu Easy - 8km 4:40/km
• Fri Race - 800m 1:49.45 (25.4/38.8/?/1:19.4), Dresden
• Sat Easy - 5km
• Sun —

W31 · Jul 31 – Aug 6 5 km raw

• Mon —
• Tue —
• Wed —
• Thu —
• Fri —
• Sat Easy - 5km 6:30/km
• Sun —

W30 · Jul 24–30 raw

• Mon —
• Tue Pre-Meet
• Wed 🏁 800m 1:48.70
• Thu —
• Fri —
• Sat —
• Sun —

W29 · Jul 17–23 6.4 km raw

• Mon Track Workout - 2x4x200m (29", 100m jog P) + Jumps
• Tue Easy - 6.5km 5:30/km + Strength
• Wed Track Workout - 2x500m (68", 66", 20'P)
• Thu Strides - grass diagonals + Jumps
• Fri —
• Sat —
• Sun —

W28 · Jul 10–16 raw

• Mon —
• Tue Easy
• Wed —
• Thu Strength + Jumps
• Fri Speed - 2x3x60m (95%, 3'P, 7'SP) + 1x250m fast
• Sat Track Workout - 2x(500m/300m/200m) (70"/39"/25")
• Sun —

W27 · Jul 3–9 5.2 km raw

• Mon Easy
• Tue Tempo - 5x2min (3:45/km, 2'P)
• Wed Meet Prep - 4x200m (27", spikes)
• Thu —
• Fri Pre-race activation
• Sat German Championships Kassel heat: 800m (1:50.79)
• Sun 🏁 German Championships Kassel final: 800m (1:47.98 PB), 3rd place (1:47.98)

W26 · Jun 26 – Jul 2 raw

• Mon Easy + Strides
• Tue —
• Wed Meet Prep - 4x200m (27")
• Thu —
• Fri —
• Sat 🏁 U23 Championships heat: 800m (1:51.97)
• Sun 🏁 U23 Championships final: 800m (1:49.26), German U23 Champion (1:49.26)

W25 · Jun 19–25 raw

• Mon Meet Prep - 2x300m (41")
• Tue —
• Wed 🏁 Pfungstadt 800m race (1:48.86 PB) (1:48.86)
• Thu Easy
• Fri —
• Sat 🏁 400m 48.18
• Sun —

W24 · Jun 12–18 8.2 km raw

• Mon Strength
• Tue —
• Wed Speed - 2x(200m/150m/100m) (23.5"/17.5"/11.5", 6'P, 12'SP) + Jumps
• Thu Steady - 16x2min (4:20/km, 2'P)
• Fri Track Workout - 500m (70", 8'P) + 300m (42", 6'P) + 100m (11.5", 12'P) + 600m (90", 8'P) + 400m (60", 6'P) + 200m (23.1")
• Sat —
• Sun Easy

W23 · Jun 5–11 16.3 km raw

• Mon Track Workout - 1x(300m-500m-300m) (42", 76" [48"+28"])
• Tue Beach Volleyball
• Wed Track Workout - 2x(6x600m) (1:46)
• Thu Strength + Swimming
• Fri Track Workout - 550m (77", 12'P) + 350m (45.5", 9'P) + 250m (32", 7'P) + 150m (17.5", 20'P) + 3x1000m NI (3:55, 4'P)
• Sat Volleyball
• Sun Long - 13km

W22 · May 29 – Jun 4 3 km raw

• Mon Track Workout - 4x500m (300m in 48" + 200m in 28") + Jumps
• Tue Strength
• Wed Meet Prep - 2x300m (13"+15"+12", 10'P)
• Thu —
• Fri —
• Sat 🏁 Regensburg 800m race (1:49.89)
• Sun Easy - 3km 6:35/km

W21 · May 22–28 8.8 km raw

• Mon Easy + Speed - 3x150m ins-and-outs + Jumps
• Tue Steady - 4x10min (4:25/4:20/4:20/4:10, 90"P) + Strength
• Wed Track Workout - 2x(2x300m) (43"/43" & 42"/42", 100m walk, 6'SP)
• Thu —
• Fri Pre-race activation
• Sat 🏁 Weinheim 400m race (48.98)
• Sun —

W20 · May 15–21 raw

• Mon Meet Prep - 1x300m (37", 10'P) + 1x150m (17") + Easy + Jumps
• Tue Easy
• Wed Pre-race activation
• Thu 🏁 Darmstadt 400m race (48.75)
• Fri —
• Sat 🏁 Karlsruhe 800m race (1:50.02)
• Sun —

W19 · May 8–14 6.4 km raw

• Mon Track Workout - 2x500m (71") + Easy + Speed - 2x3x60m
• Tue Strides - 3x + Strength
• Wed Track Workout - 5x300m (44", 2' jog)
• Thu Fartlek - (90"/60" + 60"/30")x4 + 90"/60", ~3:25/km on
• Fri Pre-Meet
• Sat 🏁 800m season opener, Regensburg (1:52.45)
• Sun —

W18 · May 1–7 18.9 km raw

• Mon —
• Tue Easy - 8.5km 4:35/km
• Wed —
• Thu Easy - 3.5km 6:10/km + Strength
• Fri Fartlek - 2x(90"/60") + 2x(120"/90") + 2x(90"/60") + 2x(60"/30")
• Sat Easy - 1km 7:35/km
• Sun —

W17 · Apr 24–30 10.6 km raw

• Mon —
• Tue —
• Wed Fartlek - ~14x2' on / 1' off, 4:25/km overall
• Thu —
• Fri —
• Sat —
• Sun —

W16 · Apr 17–23 raw

• Mon Track Workout - 600-500-400-500-600 (96"/75"/56", 6'P) + Speed - 2x5 reaction starts (10m) + Jumps
• Tue Steady - 3x10' (4:00/3:55/3:50, 3'P)
• Wed Track Workout - 3x300m (42", 3'30"P, 8'SP) + 3x200m (28", 2'P) + Speed - 2x3x30m (3'P) + Jumps
• Thu Speed - 5-10x15m starts + Strength
• Fri Track Workout - 600-500-400-500-600 (96"/75"/56", 6'P) + Speed - 2x5 reaction starts (10m) + Jumps
• Sat Fartlek - 90"-90"-120"-120"-90"-90"-60"-60" + Speed - 2x3x30m resisted (8kg, 3'P) + Jumps
• Sun —

W15 · Apr 10–16 raw

• Mon —
• Tue —
• Wed —
• Thu Easy
• Fri Steady - 3x10' (4:00/3:55/3:50, 3'P) + Speed - 2x5 reaction starts + Jumps
• Sat Track Workout - 5-6x300m (42", 3'30"P, 8'SP) + 5-6x200m (28", 2'P) + Speed - 2x4x30m resisted (15kg, 3'P) + Jumps
• Sun —

W14 · Apr 3–9 25.2 km raw

• Mon AM: Fartlek - 2x (60-120-180-180-120-60s on/off, 3:45/km) PM: Easy - 2km 5:25/km
• Tue Easy - 3.5km 5:45/km
• Wed Easy - 3km 5:25/km
• Thu Easy - 4.5km 6:35/km
• Fri —
• Sat —
• Sun —

W13 · Mar 27 – Apr 2 24.5 km raw

• Mon Fartlek - Gelände 3x(60"-90"-90"-60", 2' jog, 5'SP) + Strides + Jumps
• Tue Long - 10.5km 4:15/km
• Wed Track Workout - 2x(300-500-200-100) (40"/83"/29"/all-in; 4'-6'-2'P, 8'SP) + Speed - 2x4x30m flying (turnarounds, 8'SP) + Jumps
• Thu Speed - starts + Strength
• Fri —
• Sat AM: Easy - 3.5km 5:00/km PM: Long - 10km 3:55/km
• Sun —

W12 · Mar 20–26 11.5 km raw

• Mon Track Workout - 400-500-600-500-400 broken (20"P; 1:36/2:05/2:36) + 1x500m (14"/100m) + Speed - Berg 5x50m (45"P, 2'30"SP) + Jumps
• Tue Long - 10.5km 4:10/km + Strength
• Wed Track Workout - 6x300m (41", 4'P) + Speed - 4x30m flying (3'P) + Jumps
• Thu Strength
• Fri Tempo - 3x1000m (3:10, 6'P) + Speed - 4x30m flying + Jumps
• Sat Track Workout - 6x300m (41", 4'P, 8'SP) + 4x500m (85", 4'P) + Recovery - 30' + Strength + Jumps
• Sun —

W11 · Mar 13–19 33.4 km raw

• Mon Track Workout - 4x500m broken (400+100, 20"P; 2:03→1:57, 7'P) + Speed - Berg 3x60m (TP, 3'SP) + Strength
• Tue Easy - 9km 4:40/km + Strength
• Wed Track Workout - 5x300m (42", 4'P, 8'SP) + 5x200m (30", 90"P) + Speed - 5 reaction starts (20/40/60m) + Jumps + Strength
• Thu Strength
• Fri Tempo - 5x1000m (3:20-3:27, 4'P) + Jumps
• Sat Recovery
• Sun Long - 15.5km 4:30/km

W10 · Mar 6–12 10.3 km raw

• Mon Track Workout - 4x500m split format (400 in 80" + 20"P + 100 in 27", tot 2:15, 7'P) + Strength
• Tue Long - 10km 4:10/km + Strides
• Wed Track Workout - 4x300m (43", 4'P, 8'SP) + 4x200m (30", 90"P) + Jumps + Strength
• Thu Recovery
• Fri Track Workout - 5x1000m (3:30, 6'P) + Jumps
• Sat Recovery
• Sun Track Workout - 4x300m (42", 4'P, 8'SP) + 4x200m (30", 90"P)

W09 · Feb 27 – Mar 5 8.5 km raw

• Mon Easy
• Tue Easy
• Wed Track Workout - 5x300m (44", 4'P) + Jumps + Strength
• Thu Easy - 8.5km 4:40/km
• Fri Strength - circuit, 8 exercises x 5 sets
• Sat Track Workout - 5x300m (44", 4'P) + Recovery - 30min (evening) + Jumps + Strength
• Sun —

W06 · Feb 6–12 raw

• Mon Spinbike - 25min
• Tue —
• Wed —
• Thu —
• Fri —
• Sat —
• Sun 🏁 200m 23.09

W05 · Jan 30 – Feb 5 raw

• Mon —
• Tue —
• Wed —
• Thu —
• Fri 🏁 800m 1:50.70
• Sat —
• Sun —

W04 · Jan 23–29 5.6 km raw

• Mon Track Workout - 3x(2x300m) (46", 100m walk, 6'SP) + Jumps
• Tue Jumps + Strength
• Wed Meet Prep - 3x200m (27", 5'P) + Jumps
• Thu Speed - curve accelerations (40m fast / 60m roll, 10'P) + Jumps
• Fri —
• Sat Pre-Meet
• Sun 🏁 800m 1:51.16 · Race Munich

W03 · Jan 16–22 19.2 km raw

• Mon Easy - 5.5km 6:05/km
• Tue —
• Wed —
• Thu Easy - 5.5km 5:05/km
• Fri —
• Sat AM: Fartlek - 6x1min (3:50/km, 1'P) PM: Fartlek - 6x1min (3:30/km, 1'P)
• Sun —

W02 · Jan 9–15 5.1 km raw

• Mon Fartlek - 2x5x30/30 (3'P)
• Tue Jumps + Strength
• Wed Meet Prep - 2x200m (90%, 20'P) + Speed - 3x40m fliegend (5'P) + curve accelerations + Jumps
• Thu Easy - 5km 5:35/km
• Fri Meet Prep - 1x150m + Speed - 5x20m starts
• Sat Pre-Meet
• Sun 🏁 400m 49.39, 800m 1:57.76 · Race

W01 · Jan 2–8 21.8 km raw

• Mon Fartlek - 2:30-1:30-2:30-1:30-2:30 + 1:30-1:00-1:30-1:00-1:30 (5' easy between)
• Tue Speed - 10x30m + Strength
• Wed Fartlek - 90"-60"-30"-60"-90" + 45"-30"-45"-30"-45" (5' easy between)
• Thu —
• Fri Hill Workout - 3x70" + 5x45" + 7x15" uphill (walk back, 5'SP, 10' between sets)
• Sat Easy
• Sun —