15 Wochen Marathonplan nach Pfitzinger & Daniels: - Forum RUNNER'S ...

VDOT L-Tempo M-Tempo S-Tempo I-Tempo W-Tempo R-Tempo F-Tempo45 5:45 5:00 4:35 4:20 4:05 6:00 5:3046 5:40 4:55 4:30 4:15 4:00 5:55 5:2547 5:35 4:50 4:25 4:10 3:55 5:50 5:2048 5:30 4:45 4:20 4:05 3:50 5:45 5:1549 5:25 4:40 4:15 4:00 3:45 5:40 5:1050 5:20 4:35 4:10 3:55 3:40 5:35 5:0551 5:15 4:30 4:05 3:50 3:35 5:30 5:0052 5:10 4:25 4:00 3:45 3:30 5:25 4:55VDOT/S-Tempo 4km 6km 8km 10km 12km M-Tempo45 4:35 4:40 4:45 4:50 4:55 5:0046 4:30 4:35 4:40 4:45 4:50 4:5547 4:25 4:30 4:35 4:40 4:45 4:5048 4:20 4:25 4:30 4:35 4:40 4:4549 4:15 4:20 4:25 4:30 4:35 4:4050 4:10 4:15 4:20 4:25 4:30 4:3551 4:05 4:10 4:15 4:20 4:25 4:3052 4:00 4:05 4:10 4:15 4:20 4:25Umfangsverteilung110100km/Woche9080706050WochenUmfänge in Km/WocheVDOT 5km 10km 15km HM45 0:22:00 0:45:00 1:10:00 1:40:0046 0:21:35 0:44:15 1:08:45 1:38:2547 0:21:10 0:43:30 1:07:30 1:36:5048 0:20:45 0:42:45 1:06:15 1:35:1549 0:20:20 0:42:00 1:05:00 1:33:4050 0:19:55 0:41:15 1:03:45 1:32:0551 0:19:30 0:40:30 1:02:30 1:30:3052 0:19:05 0:39:45 1:01:15 1:28:55