[{"data":1,"prerenderedAt":416},["ShallowReactive",2],{"race-helen-holiday-trail-race":3,"race-related-helen-holiday-trail-race":367,"supplied-design-youb-rennen":415},{"slug":4,"slugAliases":5,"eventName":6,"city":7,"country":8,"eventDate":9,"updatedAt":10,"eventHomepageUrl":11,"proseName":12,"eventType":13,"courses":14,"editions":365},"helen-holiday-trail-race",[],"Helen Holiday Trail Race","Helen","United States","2027-01-16T00:00:00.000Z","2026-11-01T00:46:54.000Z","https://www.runbumtours.com/helenholiday",{"de":6,"en":6},"Running",[15,185],{"raceName":16,"kind":17,"hasTrack":18,"composedLegs":19,"startDate":20,"leg":19,"legGroup":19,"distanceInMeters":21,"elevationGainInMeters":22,"format":23,"profile":24,"intro":173,"description":176,"pacing":179,"training":182},"10K","STANDARD",true,null,"2027-01-16",10000,191,"FIXED_DISTANCE",{"classification":25,"routeShape":26,"totalAscentM":22,"totalDescentM":27,"netElevationM":28,"vertPerKm":29,"climbs":30,"remainingVertM":58,"gradientDistribution":59,"downsampledProfile":65,"trackPolyline":172},"HILLY","loop",194,-3,19.2,[31,38,45,52],{"startKm":32,"lengthKm":33,"avgGradientPct":34,"maxGradientPct":35,"elevGainM":36,"score":37,"category":19},0.78,0.35,8.4,15.1,29,2948,{"startKm":39,"lengthKm":40,"avgGradientPct":41,"maxGradientPct":42,"elevGainM":43,"score":44,"category":19},5.65,0.38,3.2,7.5,12,1193,{"startKm":46,"lengthKm":47,"avgGradientPct":48,"maxGradientPct":49,"elevGainM":50,"score":51,"category":19},7.23,0.45,4.9,6.5,22,2187,{"startKm":53,"lengthKm":40,"avgGradientPct":54,"maxGradientPct":55,"elevGainM":56,"score":57,"category":19},7.9,7.1,10.2,26,2648,0,{"flatPct":60,"upPct":61,"downPct":62,"steepUpPct":63,"steepDownPct":64},23.6,31.6,34.3,5,5.5,[66,68,71,74,76,79,82,85,88,90,93,96,99,102,104,106,108,110,113,116,119,122,124,127,130,132,135,138,141,144,147,150,153,155,158,160,163,166,168,170],{"km":58,"elevM":67},476,{"km":69,"elevM":70},0.25,473,{"km":72,"elevM":73},0.5,483,{"km":32,"elevM":75},485,{"km":77,"elevM":78},1.02,509,{"km":80,"elevM":81},1.27,510,{"km":83,"elevM":84},1.53,499,{"km":86,"elevM":87},1.8,498,{"km":89,"elevM":87},2.05,{"km":91,"elevM":92},2.3,497,{"km":94,"elevM":95},2.55,496,{"km":97,"elevM":98},2.83,495,{"km":100,"elevM":101},3.08,501,{"km":103,"elevM":87},3.33,{"km":105,"elevM":87},3.58,{"km":107,"elevM":81},3.83,{"km":109,"elevM":78},4.1,{"km":111,"elevM":112},4.35,504,{"km":114,"elevM":115},4.6,514,{"km":117,"elevM":118},4.85,490,{"km":120,"elevM":121},5.13,492,{"km":123,"elevM":75},5.38,{"km":125,"elevM":126},5.63,479,{"km":128,"elevM":129},5.88,488,{"km":131,"elevM":75},6.15,{"km":133,"elevM":134},6.4,467,{"km":136,"elevM":137},6.65,465,{"km":139,"elevM":140},6.9,463,{"km":142,"elevM":143},7.15,458,{"km":145,"elevM":146},7.43,470,{"km":148,"elevM":149},7.68,481,{"km":151,"elevM":152},7.93,477,{"km":154,"elevM":92},8.18,{"km":156,"elevM":157},8.45,500,{"km":159,"elevM":92},8.7,{"km":161,"elevM":162},8.95,486,{"km":164,"elevM":165},9.2,511,{"km":167,"elevM":81},9.48,{"km":169,"elevM":118},9.73,{"km":171,"elevM":70},9.98,"ol|rEz|_~Ns@f@w@Gv@FdCw@RmAiB}BH_Er@mC`CuBJm@u@mEHaD}CuAw@p@yASoA~@sH{@m@o@i@xMZhEoB|OgBYyAwAoB\\M_AuA]aBHwBtA\\wB}Aq@{A\\{JyAiA\\KkAu@c@SaAhK_LlDlBnGw@iDsJMqDyBcBJu@tBz@jDtE~AdCfApDbBhAJzApAfAVsA~AUTg@d@aEr@WNyCl@p@rHz@nA_AxARv@q@vBtAp@GLmIz@oApAFdBtIv@GfC~@Z|BxAp@hCa@nDcBhAAvCoEdAHv@m@GjAnAbIOvFg@jAcFt@jApB~@`EfC`@bAdBWjAsI~NqNp@nAbArBvEq@NYr@b@vG_BHItAeAu@aCnAM`@~@rAOh@qDkCG_@xAgDcA_Ch@gE\\[fBb@v@oAGg@mLeBkBiBaD~AWWj@_B~BqC|BBt@uB`Ab@r@S{@kD^h@`A]v@l@_@qCa@q@iFdBwAQ",{"de":174,"en":175},"Beim Helen Holiday Trail Race in Georgia ist der 10K die kurze Distanz, aber keine ruhige: Nicht einmal ein Viertel der Runde verläuft eben, der Rest geht ständig bergauf oder bergab. Die Vorbereitung dreht sich deshalb weniger um Kilometer als um Rhythmuswechsel und um den doppelten Anstieg im letzten Drittel.","At the Helen Holiday Trail Race in Georgia the 10K is the short option, not the quiet one: less than a quarter of the loop runs level, and the rest keeps tipping up or down. Preparing for it is less about mileage than about changes of rhythm and the double climb in the final third.",{"de":177,"en":178},"Die Runde startet und endet am selben Ort in Helen und zeigt früh, was sie vorhat: Nach knapp 800 Metern beginnt die erste Rampe. Sie ist kurz, erreicht an der steilsten Stelle aber 15 Prozent. Bis hinter die Streckenmitte folgt kein längerer Anstieg mehr, ruhig wird es trotzdem nicht. Weniger als die Hälfte der knapp 190 Höhenmeter steckt in den vier markanten Anstiegen, der Rest verteilt sich auf kurze Wellen, die den Schritt immer wieder unterbrechen.\n\nEntschieden wird der Lauf im letzten Drittel. Ein sanfter Anstieg kurz vor Kilometer 6 ist nur das Vorspiel, ab Kilometer 7,2 folgen zwei Steigungen fast nahtlos aufeinander. Die zweite ist die härtere, mit gut sieben Prozent im Schnitt und Spitzen um zehn Prozent. Oben bleiben noch knapp zwei Kilometer bis ins Ziel.\n\nDer 10K ist die kürzeste von drei Distanzen in Helen und auf Trails unterwegs, die du dir vorher genau ansehen kannst: Der Veranstalter stellt Karten, Verpflegungspläne und die Streckendatei bereit, die Runde lässt sich also vorab auf die Uhr laden.","The loop starts and finishes in the same spot in Helen and shows its hand early: after barely 800 metres comes the first ramp. It is short, but touches 15 percent at its steepest. No longer climb follows until past halfway, yet the running never settles. Less than half of the roughly 190 metres of ascent sits in the four notable climbs; the rest is scattered over short rollers that keep breaking your stride.\n\nThe race is decided in the final third. A gentle rise just before kilometre 6 is only the prelude, and from kilometre 7.2 two climbs follow almost without a break. The second is the harder, averaging just over seven percent with spikes around ten percent. From the top, a little under two kilometres remain to the finish.\n\nThe 10K is the shortest of three distances at Helen, and it is a trail course you can study closely beforehand: the organiser provides maps, aid charts and the route file, so the loop can go on your watch ahead of race day.",{"de":180,"en":181},"Ein gleichmäßiges Tempo gibt es auf dieser Runde nicht, also rechne in Anstrengung statt in Minuten pro Kilometer. Auf- und Abwärtspassagen halten sich fast die Waage, dein Schritt wechselt laufend. Halte die Belastung auf den kurzen Wellen konstant und lass die Uhr schwanken.\n\nDie Falle liegt gleich am Anfang. Die erste Rampe kommt, bevor du richtig warm bist, und auf ihren steilsten Metern ist dort nichts zu gewinnen. Lauf sie so, dass du oben sofort wieder im Rhythmus bist. Wer hier an die Grenze geht, bezahlt das auf den folgenden Kilometern Welle für Welle.\n\nAb Kilometer 7 zählt, was du dir aufgespart hast. Zwischen den beiden Anstiegen liegen nur gut 200 Meter, nimm sie deshalb als einen zusammenhängenden Block und erhole dich erst oben. Wer dort noch Druck auf dem Schritt hat, holt auf dem Schlussstück die Plätze, die andere am Berg abgegeben haben.","This loop offers no steady pace, so run it on effort rather than minutes per kilometre. Uphill and downhill stretches nearly balance out and your stride changes constantly. Hold the effort level through the short rollers and let the watch fluctuate.\n\nThe trap sits right at the start. The first ramp arrives before you are properly warm, and its steepest metres offer nothing worth winning. Run it so that you are back in rhythm the moment you reach the top. Going to the limit here gets repaid over the next few kilometres, one roller at a time.\n\nFrom kilometre 7, what counts is what you saved. Only about 200 metres separate the two climbs, so treat them as one block and recover only at the top. Anyone still driving their stride up there takes back, on the closing stretch, the places others gave away on the hill.",{"de":183,"en":184},"Die meisten Altersklassenläufer sind hier etwa 55 bis 80 Minuten unterwegs. Das ist eine harte aerobe Belastung mit kurzen Spitzen auf jeder Rampe. Anders als auf einem flachen Zehner kommt die Härte nicht aus dem Dauertempo, sondern aus dem ständigen Wechsel zwischen Hochdrücken, Laufenlassen und neuem Anlaufen.\n\nZwei Stellen geben das Training vor. Für die frühe Rampe übst du, kurze steile Steigungen aus lockerem Lauf heraus zu nehmen und oben ohne Pause weiterzulaufen. Für den Doppelanstieg im letzten Drittel passt ein Paar Bergintervalle mit kurzer Trabpause, jedes zwei bis vier Minuten lang. Lauf es gegen Ende einer längeren Einheit, damit es auf müde Beine trifft.\n\nDein Schwerpunkt liegt auf welligem Gelände statt auf der Bahn. Mehr als ein Drittel der Runde fällt, und wer das Bergablaufen nicht übt, verliert dort Zeit und Oberschenkel zugleich. Kurze Abwärtspassagen mit schnellem, lockerem Schritt und etwas Kraftarbeit für Beine und Rumpf bereiten darauf vor.\n\nDer Termin Mitte Januar legt die wichtigsten Einheiten in die Wochen um den Jahreswechsel, plane sie deshalb früh fest ein. Lauf in dieser Phase mindestens einmal zehn Kilometer auf hügeligem Trail und setze die härteste Steigung bewusst nach Kilometer 7. So erfährst du, wie viel Reserve dieses Finale wirklich verlangt.","Most age-group runners will be out here for about 55 to 80 minutes. That is a hard aerobic effort with short spikes on every ramp. Unlike a flat 10K, the difficulty comes not from holding a pace but from constantly switching between pushing up, letting go and getting moving again.\n\nTwo places shape the training. For the early ramp, practise taking short steep rises out of easy running and carrying straight on at the top without a pause. For the double climb in the final third, use a pair of hill reps with a short jog between them, each lasting two to four minutes. Place them late in a longer session so they land on tired legs.\n\nThe focus belongs on rolling ground rather than the track. More than a third of the loop drops, and anyone who has not practised running downhill loses time and quads there at once. Short descents at a quick, relaxed cadence and some strength work for legs and core prepare you for it.\n\nA mid-January date puts the key sessions in the weeks around the turn of the year, so fix them in the calendar early. At least once in that phase, run ten kilometres of hilly trail and deliberately place the hardest climb after kilometre 7. It shows how much reserve this finale really asks for.",{"raceName":186,"kind":17,"hasTrack":18,"composedLegs":19,"startDate":20,"leg":19,"legGroup":19,"distanceInMeters":187,"elevationGainInMeters":188,"format":23,"profile":189,"intro":353,"description":356,"pacing":359,"training":362},"25K",25000,654,{"classification":25,"routeShape":26,"totalAscentM":188,"totalDescentM":188,"netElevationM":58,"vertPerKm":190,"climbs":191,"remainingVertM":241,"gradientDistribution":242,"downsampledProfile":248,"trackPolyline":352},26.4,[192,198,205,212,219,224,231,237],{"startKm":193,"lengthKm":40,"avgGradientPct":194,"maxGradientPct":195,"elevGainM":196,"score":197,"category":19},0.83,8,15,30,2983,{"startKm":199,"lengthKm":200,"avgGradientPct":201,"maxGradientPct":202,"elevGainM":203,"score":204,"category":19},5.2,0.85,6,8.2,51,5079,{"startKm":206,"lengthKm":207,"avgGradientPct":208,"maxGradientPct":209,"elevGainM":210,"score":211,"category":19},6.35,1.05,7.4,15.6,78,7772,{"startKm":213,"lengthKm":214,"avgGradientPct":208,"maxGradientPct":215,"elevGainM":216,"score":217,"category":218},7.65,1.35,14.7,100,10008,"4",{"startKm":164,"lengthKm":220,"avgGradientPct":201,"maxGradientPct":221,"elevGainM":222,"score":223,"category":19},0.93,13.1,55,5538,{"startKm":225,"lengthKm":226,"avgGradientPct":227,"maxGradientPct":228,"elevGainM":229,"score":230,"category":19},18.08,0.65,7,17.4,45,4527,{"startKm":232,"lengthKm":233,"avgGradientPct":201,"maxGradientPct":234,"elevGainM":235,"score":236,"category":19},19.27,0.8,15.2,48,4764,{"startKm":238,"lengthKm":40,"avgGradientPct":54,"maxGradientPct":239,"elevGainM":56,"score":240,"category":19},22.65,10.3,2645,81,{"flatPct":243,"upPct":244,"downPct":245,"steepUpPct":246,"steepDownPct":247},13.5,35.4,27.6,10.6,12.8,[249,250,253,255,257,259,261,264,267,270,273,275,278,281,284,287,290,293,296,299,302,305,308,311,313,316,319,321,324,326,328,330,332,335,337,339,342,345,347,350],{"km":58,"elevM":70},{"km":251,"elevM":252},0.63,484,{"km":80,"elevM":254},513,{"km":256,"elevM":84},1.9,{"km":258,"elevM":95},2.53,{"km":260,"elevM":92},3.18,{"km":262,"elevM":263},3.8,516,{"km":265,"elevM":266},4.45,524,{"km":268,"elevM":269},5.08,539,{"km":271,"elevM":272},5.7,568,{"km":206,"elevM":274},592,{"km":276,"elevM":277},6.98,627,{"km":279,"elevM":280},7.6,662,{"km":282,"elevM":283},8.25,716,{"km":285,"elevM":286},8.88,758,{"km":288,"elevM":289},9.5,774,{"km":291,"elevM":292},10.15,813,{"km":294,"elevM":295},10.78,749,{"km":297,"elevM":298},11.4,708,{"km":300,"elevM":301},12.05,623,{"km":303,"elevM":304},12.68,562,{"km":306,"elevM":307},13.33,529,{"km":309,"elevM":310},13.95,540,{"km":312,"elevM":78},14.58,{"km":314,"elevM":315},15.23,508,{"km":317,"elevM":318},15.85,491,{"km":320,"elevM":73},16.48,{"km":322,"elevM":323},17.13,487,{"km":325,"elevM":140},17.75,{"km":327,"elevM":252},18.38,{"km":329,"elevM":75},19.02,{"km":331,"elevM":84},19.65,{"km":333,"elevM":334},20.27,522,{"km":336,"elevM":81},20.93,{"km":338,"elevM":70},21.55,{"km":340,"elevM":341},22.2,469,{"km":343,"elevM":344},22.83,489,{"km":346,"elevM":92},23.45,{"km":348,"elevM":349},24.1,505,{"km":351,"elevM":70},24.73,"kj|rEh|_~NeDx@yEuF~NcNq@iFFaDeCoAmAj@yASoA~@sH{@m@o@i@xMZhEmB|OkB[H]aBw@oB\\M_AuA]aBHwBtA\\wB}Aq@{A\\{JyAiA\\KkAu@c@SaAeADwAq@yAaBuJHs@iC{CoCKb@YcAuOwMqL{FeLUqLhFcMgBsBeByH{M{AoFGmCfCyFAqBwCyHy@y@}AWyDlA}K`A_F{BiI]mJqCwDzA{ExEcEv@s@j@sL@bIsAnCkDdBDr@iANyCz@iBSeBmIsO_AqHq@eBnBiBp@tAdClArA~A`Fz@zAaBn@|@nCh@`@~@hG_BpFbFJsDl@_CnAaBvE^rCW|BmBtDq@MyArA?bCkAbAFrArEtAfBfB|@q@xCHr@jCe@dB}CfDs@nANf@fFr@\\~@YxAoBSkEnAObBvBRtAbBc@|CrA^l@AdBr@At@w@|ClAsAf@|AvCZhC`CfFfEbEtDnAbCzBtAjBrAzDfA`@~D|D`@pAlEnElGzJnAm@bC\\dAc@tAt@hBqEfD|GrAmAv@PjAgBhAx@`BaCbA_@\\aAvBxAL\\sDhK{AdIbFtF~AdCfApDbBhAJzA~@`Ah@mA~AUTg@d@aEr@WNwCl@n@rHz@nA_AxARv@q@vBtAp@GLmIz@oApAFdBtIv@GfC~@Z|BxAp@hCa@nDcBhAAvCoEdAHv@m@GjAnAbIOvFg@jAcFt@jApB~@`EfC`@bAdBWjAkC|DOn@XbBzBDjAy@a@k@lEe@w@xBNxAs@z@LhBn@hAxGyBzAuDfBtHbBzBnL~Cv@vEeCx@zAnB`ApHnAbBxB^Ab@z@SPq@fADLr@YdAe@`@}BQaAVw@b@q@dBeCEKo@`@kBkA}B`@oGuCmF_@cDiFg@mB_DsBl@[aAkBCMYh@kBUQiD~AeAUqCaHiBwAi@aDyDhGuMdA|BfDZfB{@bAb@vG_BHItAeAu@aCnAM`@~@rAOh@e@UkCuBG_@xAgDcA_Ch@gE\\[fBb@v@oAGg@mLeBkBiBaD~AWWj@_B~BqC|BBt@uB`Ab@r@S{@kD^h@`A]v@l@_@qCa@q@iFdByAS",{"de":354,"en":355},"Der 25K ist die mittlere Distanz des Helen Holiday Trail Race in Georgia und zerfällt in zwei Rennen: In der ersten Hälfte ballt sich der große Block der Steigungen, nach Kilometer 18 kommt die steilste Rampe des Tages. Wer hier gut ankommen will, trainiert vor allem für den zweiten Teil.","The 25K is the middle distance of the Helen Holiday Trail Race in Georgia, and it splits into two races: the big block of climbing is packed into the first half, and the steepest ramp of the day waits beyond kilometre 18. Finishing it well means training above all for that second part.",{"de":357,"en":358},"Bis Kilometer 5 bleibt der Kurs überschaubar, abgesehen von einer kurzen Rampe mit bis zu 15 Prozent gleich zu Beginn. Dann reihen sich auf knapp fünf Kilometern vier Anstiege aneinander, jeder rund einen Kilometer lang und im Schnitt sechs bis gut sieben Prozent steil. Die Pausen dazwischen messen nur wenige hundert Meter. Allein dieser Abschnitt bringt mehr als 40 Prozent der rund 650 Höhenmeter.\n\nDanach steht bis Kilometer 18 kein größerer Anstieg mehr im Weg. Die Strecke ist eine Schleife, also muss die gewonnene Höhe zurück, und das geht auf die Oberschenkel. In genau diese Beine fällt das Ende: Kurz nach Kilometer 18 kommt die steilste Stelle des Tages mit gut 17 Prozent. Wenig später folgt ein weiterer Anstieg mit Spitzen um 15 Prozent. Kurz vor Kilometer 23 fordert eine letzte kurze Steigung noch einmal Kraft.\n\nDrei Distanzen hat das Rennen in Helen, der 25K liegt zwischen dem 10K und dem 50K, und der Veranstalter wirbt mit neuen Distanzen und einer neu gestalteten Finisher-Medaille. Gut ein Drittel der Strecke steigt und nur wenig davon ist eben, das macht aus diesem Trail einen Lauftag, der Bergbeine verlangt.","Up to kilometre 5 the course stays manageable, apart from a short ramp of up to 15 percent right at the start. Then four climbs stack up within just under five kilometres, each about a kilometre long and averaging six to just over seven percent. The breaks between them measure only a few hundred metres. This section alone accounts for more than 40 percent of the roughly 650 metres of ascent.\n\nAfter that, no major climb stands in the way until kilometre 18. The course is a loop, so the height you gained has to come back, and your quads pay for it. The ending lands on exactly those legs: just past kilometre 18 comes the steepest point of the day at a little over 17 percent. Soon after, another climb spikes around 15 percent. Shortly before kilometre 23 one last short rise asks for strength again.\n\nThe race at Helen has three distances, with the 25K sitting between the 10K and the 50K, and the organiser is advertising new distances and a redesigned finisher medal. More than a third of it climbs and very little runs level, which makes this a trail day that asks for climbing legs.",{"de":360,"en":361},"Behandle die ersten fünf Kilometer als Anlauf, nicht als Rennen. Der Block danach kostet ohnehin, was du mitbringst, und vorher lässt sich nichts herausholen, das diesen Preis wert wäre.\n\nZwischen Kilometer 5 und 10 gilt Disziplin. Vier Anstiege mit kaum Erholung dazwischen vertragen kein Tempo knapp unter der Schwelle. Geh die steilsten Stücke zügig, lauf den Rest ruhig und erreiche die Kuppe nach dem vierten Anstieg mit dem Gefühl, noch nicht richtig gearbeitet zu haben. Nimm dir die Verpflegungspläne des Veranstalters vorher vor, damit du weißt, wo du nachlegen kannst.\n\nDie eigentliche Falle ist das lange Stück danach. Wer die zurückkommende Höhe laufen lässt, gewinnt Minuten und bezahlt sie mit Zinsen: Ab Kilometer 18 wird das Rennen entschieden, auf Rampen, auf denen zügiges Gehen oft schneller ist als ein erzwungener Laufschritt. Lauf bergab kontrolliert, iss und trink dort, und heb dir den Rest der Kraft für die letzten sieben Kilometer auf.","Treat the first five kilometres as a run-up, not as racing. The block that follows will charge you for whatever you bring, and nothing before it is worth that price.\n\nBetween kilometres 5 and 10, discipline rules. Four climbs with barely any recovery between them will not tolerate a pace just under threshold. Hike the steepest pitches briskly, run the rest calmly, and top out after the fourth climb feeling you have not yet really worked. Go through the organiser's aid charts beforehand so you know where you can refuel.\n\nThe real trap is the long stretch afterwards. Let the returning height run away with you and you gain minutes, then repay them with interest: the race is decided from kilometre 18, on ramps where a brisk hike often beats a forced run. Descend under control, eat and drink there, and keep what strength remains for the last seven kilometres.",{"de":363,"en":364},"Rechne je nach Form mit etwa 2:45 bis 3:45 Stunden. Über diese Dauer ist das Rennen vor allem eine aerobe Ausdauerleistung, die von vielen steilen Spitzen unterbrochen wird. Rhythmuswechsel allein reichen hier nicht: Du musst auch nach zweieinhalb Stunden noch bergauf arbeiten können.\n\nDie Strecke hat zwei entscheidende Phasen, und beide lassen sich gezielt nachbauen. Den Block der vier Anstiege trainierst du mit längeren Bergeinheiten, etwa drei bis vier Wiederholungen von der Länge eines echten Anstiegs mit nur kurzer Pause, im kontrollierten Bereich. Das Finale ab Kilometer 18 verlangt etwas anderes: steiles Bergaufgehen und kurze Rampen auf bereits ermüdeten Beinen.\n\nDeshalb gehört die Steigung in deinen langen Läufen ans Ende. Lauf mehrere Einheiten von zwei bis drei Stunden, bei denen die härtesten Anstiege im letzten Drittel liegen, und übe dort den Wechsel zwischen zügigem Gehen und Laufen. Regelmäßiges Bergablaufen und Kraftarbeit für die Oberschenkel bereiten die Muskeln auf die lange Abwärtspassage vor, die sonst das Finale vorentscheidet.\n\nWeil das Rennen Mitte Januar stattfindet, fallen deine längsten Läufe in den Dezember. Lade die Streckendatei des Veranstalters auf die Uhr, teste bei einem langen Lauf deine Verpflegung auf die Abstände seines Verpflegungsplans und übe das Essen vor allem auf abfallenden Abschnitten, denn dort nimmst du es im Rennen auf.","Depending on form, expect about 2:45 to 3:45 hours. Over that span the race is mainly an aerobic endurance effort broken up by many steep spikes. Handling changes of rhythm is not enough here: you must still be able to work uphill after two and a half hours.\n\nThe course has two decisive phases, and both can be rebuilt in training. Prepare for the block of four climbs with longer hill sessions, say three to four reps the length of a real climb with only a short break, held at a controlled effort. The finale from kilometre 18 asks for something else: steep hiking and short ramps on legs that are already tired.\n\nThat is why the climbing in your long runs belongs at the end. Do several sessions of two to three hours with the hardest climbs in the last third, and practise switching between brisk hiking and running there. Regular downhill running and strength work for the quads prepare the muscles for the long descent, which otherwise settles the finale in advance.\n\nBecause the race falls in mid-January, your longest runs land in December. Load the organiser's route file on your watch, use a long run to test your fuelling against the spacing in the aid chart, and practise eating mainly on downhill stretches, because that is where you will take it on race day.",[366],{"eventName":6,"eventDate":9,"eventHomepageUrl":11},[368,375,383,390,397,406],{"slug":369,"eventName":370,"proseName":371,"city":372,"country":8,"eventType":13,"eventDate":373,"distanceInMeters":21,"elevationGainInMeters":374,"classification":25},"amasa-trail-race","Amasa Trail Race",{"de":370,"en":370},"Moab","2027-04-10T00:00:00.000Z",297,{"slug":376,"eventName":377,"proseName":378,"city":380,"country":8,"eventType":13,"eventDate":381,"distanceInMeters":21,"elevationGainInMeters":19,"classification":382},"holiday-lake-50k","Holiday Lake 10K, 25K & 50K 2027",{"de":379,"en":379},"Holiday Lake Trail Run","Appomattox","2027-02-13T00:00:00.000Z","ROLLING",{"slug":384,"eventName":385,"proseName":386,"city":387,"country":8,"eventType":13,"eventDate":388,"distanceInMeters":21,"elevationGainInMeters":389,"classification":382},"the-maze","The Maze",{"de":385,"en":385},"Austin","2027-03-20T00:00:00.000Z",111,{"slug":391,"eventName":392,"proseName":393,"city":394,"country":8,"eventType":13,"eventDate":395,"distanceInMeters":21,"elevationGainInMeters":396,"classification":382},"wild-goose-trail-festival","Wild Goose Trail Festival",{"de":392,"en":392},"Ringwood","2027-09-17T00:00:00.000Z",156,{"slug":398,"eventName":399,"proseName":400,"city":401,"country":8,"eventType":13,"eventDate":402,"distanceInMeters":403,"elevationGainInMeters":404,"classification":405},"griffith-park-trail-runs","Griffith Park Trail Runs",{"de":399,"en":399},"Los Angeles","2027-03-27T00:00:00.000Z",10139,391,"MOUNTAINOUS",{"slug":407,"eventName":408,"proseName":409,"city":411,"country":8,"eventType":13,"eventDate":412,"distanceInMeters":413,"elevationGainInMeters":414,"classification":405},"mystery-mountain-marathon","Mystery Mountain Marathon & 12-Miler 2027",{"de":410,"en":410},"Mystery Mountain Marathon & 12-Miler","Chatsworth","2027-10-17T00:00:00.000Z",19312,682,"\n\n\u003Cnav>\n  \u003Cdiv class=\"nav-inner\">\n    \u003Ca href=\"youb-v2-maap.html\" class=\"logo-mark\" aria-label=\"YOUB\">\n      \u003Csvg viewBox=\"0 0 872.11 370.1\" xmlns=\"http://www.w3.org/2000/svg\">\n        \u003Cpath 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\u003C/svg>\n    \u003C/a>\n    \u003Cdiv class=\"nav-links\">\n      \u003Ca href=\"youb-so-funktionierts.html\">So funktioniert's\u003C/a>\n      \u003Ca href=\"youb-mission.html\">Mission\u003C/a>\n      \u003Ca href=\"youb-faq.html\">FAQ\u003C/a>\n      \u003Ca href=\"youb-blog.html\">Blog\u003C/a>\n      \u003Ca href=\"youb-kalender.html\" style=\"text-decoration:underline; text-underline-offset:4px;\">Kalender\u003C/a>\n    \u003C/div>\n    \u003Cdiv class=\"nav-cta\">\n      \u003Ca class=\"btn btn-light btn-sm\" href=\"youb-login.html\">login\u003C/a>\n      \u003Ca class=\"btn btn-dark btn-sm\" href=\"#\">app laden\u003C/a>\n    \u003C/div>\n  \u003C/div>\n\u003C/nav>\u003Cheader class=\"sp-hero rd-hero\" data-glass=\"1\">\u003Cimg class=\"sp-bg\" src=\"/redesign/supplied/source/uploads/pierre-antoine-franck-OpDIYfAb4WQ-unsplash.jpg\" alt=\"\">\u003Cdiv class=\"wrap sp-hero-in\">\n\u003Cdiv class=\"rd-crumb\">\u003Ca href=\"youb-kalender.html\">← Wettkampfkalender\u003C/a>\u003C/div>\n\u003Cdiv class=\"rd-meta\" style=\"display:flex; flex-wrap:wrap; align-self:flex-start;\">\u003Cspan style=\"padding:6px 10px; font-family:var(--font-mono); font-size:9.5px; letter-spacing:.22em; font-weight:700; text-transform:uppercase; background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan style=\"padding:6px 10px; font-family:var(--font-mono); font-size:9.5px; letter-spacing:.22em; font-weight:700; text-transform:uppercase; background:#1c1a16; color:#FFFFFF;\">24.09.2026\u003C/span>\u003Cspan style=\"padding:6px 10px; font-family:var(--font-mono); font-size:9.5px; letter-spacing:.22em; font-weight:700; text-transform:uppercase; background:#FFFFFF; color:#1c1a16;\">Linz, AT\u003C/span>\u003C/div>\n\u003Ch1 class=\"sp-h1\">Linzer City Night Run.\u003C/h1>\n\u003Cp class=\"sp-lead\">Eine Runde durch die Linzer Innenstadt, Start um 20:30 Uhr an der Promenade. Zweimal über die Donau, flach – bis auf die Brückenrampen.\u003C/p>\n\u003Cdiv style=\"display:flex; gap:12px; flex-wrap:wrap;\">\u003Ca class=\"btn btn-dark rd-ybtn\" href=\"#\">training starten →\u003C/a>\u003Ca class=\"btn btn-light\" href=\"https://www.linzercitynightrun.com/\" style=\"color:#FFF; border-color:rgba(255,255,255,.7);\">offizielle website ↗\u003C/a>\u003C/div>\n\u003Cdiv class=\"rd-facts\">\u003Cdiv>\u003Csmall>Letzte Austragung\u003C/small>\u003Cb>24.09.2026\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Ort\u003C/small>\u003Cb>Linz, AT\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>5,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+64 m\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Profil\u003C/small>\u003Cb>Hügelig\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Streckenform\u003C/small>\u003Cb>Rundkurs\u003C/b>\u003C/div>\u003C/div>\n\u003C/div>\u003C/header>\n\u003Csection class=\"sp-sec\" id=\"strecke\">\u003Cdiv class=\"wrap\">\n\u003Cdiv class=\"rd-route\">\n\u003Cdiv>\u003Cspan class=\"sp-label\">Strecke & Höhenmeter\u003C/span>\u003Ch2 class=\"sp-h2\">Zweimal über die Donau, einmal durch die Altstadt.\u003C/h2>\n\u003Cp class=\"sp-p\">Von der Promenade über den Hauptplatz und die Nibelungenbrücke nach Urfahr, eine Schleife am Ars Electronica Center vorbei und bei Kilometer zwei zurück in die Altstadt.\u003C/p>\n\u003Cp class=\"sp-p\">Die zweite Hälfte gehört der Innenstadt: Landhausplatz, Neuer Dom, Musiktheater – und die Landstraße zurück ins Ziel. Gut ein Drittel läuft über Pflaster.\u003C/p>\u003C/div>\n\u003Cdiv class=\"rd-map\" id=\"rd-map\">\u003Cspan class=\"rd-maplabel\">Start / Ziel · Promenade\u003C/span>\u003C/div>\n\u003C/div>\n\u003Cdiv class=\"rd-prof\">\n\u003Cdiv class=\"rd-prof-head\">\u003Cspan class=\"sp-label\">Höhenprofil\u003C/span>\u003Cspan class=\"sp-label\" style=\"color:var(--ink-soft);\">Fahre über die Grafik\u003C/span>\u003C/div>\n\u003Cdiv class=\"rd-chart\" id=\"rd-chart\">\u003Csvg id=\"rd-svg\" viewBox=\"0 0 1000 300\" preserveAspectRatio=\"none\">\u003C/svg>\u003Cdiv class=\"rd-tip\" id=\"rd-tip\">\u003C/div>\u003C/div>\n\u003Cdiv class=\"rd-axis\">\u003Cspan>0 km\u003C/span>\u003Cspan>1,3 km\u003C/span>\u003Cspan>2,6 km\u003C/span>\u003Cspan>3,9 km\u003C/span>\u003Cspan>5,2 km\u003C/span>\u003C/div>\n\u003Cdiv class=\"rd-params\">\u003Cdiv>\u003Csmall>Anstieg\u003C/small>\u003Cb>+64 m\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Abstieg\u003C/small>\u003Cb>−64 m\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Hm / km\u003C/small>\u003Cb>12,1\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höchster Punkt\u003C/small>\u003Cb>275 m\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Tiefster Punkt\u003C/small>\u003Cb>234 m\u003C/b>\u003C/div>\u003C/div>\n\u003C/div>\n\u003Cdiv class=\"rd-split2\">\n\u003Cdiv>\u003Cspan class=\"sp-label\">Steigungsverteilung\u003C/span>\n\u003Cdiv class=\"rd-dist\">\u003Cspan style=\"width:31.1%; background:#EFEAE0;\">\u003C/span>\u003Cspan style=\"width:30.7%; background:#FCF9C4;\">\u003C/span>\u003Cspan style=\"width:1.4%; background:#FCF666;\">\u003C/span>\u003Cspan style=\"width:35.4%; background:#AFB293;\">\u003C/span>\u003Cspan style=\"width:1.4%; background:#7C7F5C;\">\u003C/span>\u003C/div>\n\u003Cdiv class=\"rd-legend\">\u003Cdiv>\u003Ci style=\"background:#EFEAE0;\">\u003C/i>Flach (<2 %)\u003Cem>31,1 %\u003C/em>\u003C/div>\u003Cdiv>\u003Ci style=\"background:#FCF9C4;\">\u003C/i>Moderat bergauf (2–6 %)\u003Cem>30,7 %\u003C/em>\u003C/div>\u003Cdiv>\u003Ci style=\"background:#FCF666;\">\u003C/i>Steil bergauf (>6 %)\u003Cem>1,4 %\u003C/em>\u003C/div>\u003Cdiv>\u003Ci style=\"background:#AFB293;\">\u003C/i>Moderat bergab (2–6 %)\u003Cem>35,4 %\u003C/em>\u003C/div>\u003Cdiv>\u003Ci style=\"background:#7C7F5C;\">\u003C/i>Steil bergab (>6 %)\u003Cem>1,4 %\u003C/em>\u003C/div>\u003C/div>\u003C/div>\n\u003Cdiv>\u003Cspan class=\"sp-label\">Anstiege auf der Strecke\u003C/span>\n\u003Ctable class=\"rd-table\">\u003Cthead>\u003Ctr>\u003Cth>Start\u003C/th>\u003Cth>Länge\u003C/th>\u003Cth>Ø\u003C/th>\u003Cth>Max.\u003C/th>\u003Cth>Gewinn\u003C/th>\u003Cth>Kat.\u003C/th>\u003C/tr>\u003C/thead>\u003Ctbody>\u003Ctr>\u003Ctd>km 2,1\u003C/td>\u003Ctd>0,4 km\u003C/td>\u003Ctd>4,8 %\u003C/td>\u003Ctd>7,9 %\u003C/td>\u003Ctd>+19 m\u003C/td>\u003Ctd>—\u003C/td>\u003C/tr>\u003C/tbody>\u003C/table>\n\u003Cp class=\"rd-note\">Kategorien nach Radsport-Konvention: Kat. 4 sind die leichtesten bewerteten Anstiege, HC die härtesten. Kurze Anstiege unter der Kat.-4-Schwelle bleiben unbewertet.\u003C/p>\u003C/div>\n\u003C/div>\n\u003C/div>\u003C/section>\n\u003Csection class=\"sp-sec rd-dark\" data-glass=\"1\">\u003Cdiv class=\"wrap\">\n\u003Cspan class=\"sp-label\">Pacing-Strategie\u003C/span>\u003Ch2 class=\"sp-h2\">Gleichmäßig schlägt schnell.\u003C/h2>\n\u003Cdiv class=\"rd-pace\">\n\u003Cdiv>\u003Cspan class=\"rd-km\" style=\"background:#FCF666; color:#7C7F5C;\">km 0–1\u003C/span>\u003Ch3>Kontrolliert starten\u003C/h3>\u003Cp>3.000 Startende ziehen den ersten Kilometer zu schnell. Kein Anstieg bremst dich von selbst – geh die ersten Minuten bewusst ruhig an.\u003C/p>\u003C/div>\n\u003Cdiv>\u003Cspan class=\"rd-km\" style=\"background:#FCF666; color:#7C7F5C;\">km 1 & 2\u003C/span>\u003Ch3>Brückenrampen\u003C/h3>\u003Cp>Die beiden Rampen der Nibelungenbrücke sind kurz, kommen aber, wenn das Anfangstempo drückt. Schritt verkürzen statt Pace erzwingen.\u003C/p>\u003C/div>\n\u003Cdiv>\u003Cspan class=\"rd-km\" style=\"background:#FCF666; color:#7C7F5C;\">Altstadt\u003C/span>\u003Ch3>Pflaster im Dunkeln\u003C/h3>\u003Cp>Kopfsteinpflaster ist bei Nässe rutschig und im Kunstlicht schwer einzuschätzen. Kurven sauber nehmen kostet weniger als Bremsen in der Gasse.\u003C/p>\u003C/div>\n\u003C/div>\u003C/div>\u003C/section>\n\u003Csection class=\"sp-sec beige\">\u003Cdiv class=\"wrap\">\n\u003Cspan class=\"sp-label\">Trainingsplan · 12 Wochen\u003C/span>\u003Ch2 class=\"sp-h2\">22 bis 35 Minuten an der Schwelle.\u003C/h2>\n\u003Cp class=\"sp-p\">Keine langen Anstiege, kein Gelände, das Pausen erzwingt – sondern durchgehend hohe Intensität. Genau darauf zielt die Vorbereitung.\u003C/p>\n\u003Cdiv class=\"rd-plan\">\u003Cimg class=\"rd-plan-bg\" src=\"/redesign/supplied/source/uploads/victoire-joncheray-H30w37gpkro-unsplash.jpg\" alt=\"\" style=\"object-position:40% 50%; filter:saturate(.35) contrast(.85) brightness(1.05);\">\n\u003Cdiv style=\"--c:#7C8A2E;\">\u003Cspan class=\"wk\">Kern\u003C/span>\u003Cdiv>\u003Ch3>Intervalle im Wettkampftempo\u003C/h3>\u003Cp>800 bis 1.000 Meter mit kurzen Trabpausen.\u003C/p>\u003C/div>\u003C/div>\n\u003Cdiv style=\"--c:#5F6146;\">\u003Cspan class=\"wk\">Wöchentlich\u003C/span>\u003Cdiv>\u003Ch3>Tempodauerlauf\u003C/h3>\u003Cp>20 bis 25 Minuten für ein Tempo, das sich lange gleich anfühlt.\u003C/p>\u003C/div>\u003C/div>\n\u003Cdiv style=\"--c:#FCF666;\">\u003Cspan class=\"wk\">Technik\u003C/span>\u003Cdiv>\u003Ch3>Pflaster & Richtungswechsel\u003C/h3>\u003Cp>Fuß und Sprunggelenk an Kopfsteinpflaster und enge Kurven gewöhnen.\u003C/p>\u003C/div>\u003C/div>\n\u003Cdiv style=\"--c:#1c1a16;\">\u003Cspan class=\"wk\">20:30 Uhr\u003C/span>\u003Cdiv>\u003Ch3>Abends im Dunkeln laufen\u003C/h3>\u003Cp>Tempo nach Gefühl und Atmung steuern, nicht nach der Umgebung.\u003C/p>\u003C/div>\u003C/div>\n\u003C/div>\u003C/div>\u003C/section>\n\u003Csection class=\"sp-band\" data-glass=\"1\">\u003Cimg class=\"sp-bg\" style=\"object-position:65% 50%;\" src=\"/redesign/supplied/source/uploads/alessio-soggetti-GYr9A2CPMhY-unsplash.jpg\" alt=\"\">\u003Csvg class=\"gpx-routes\" viewBox=\"0 0 1440 800\" preserveAspectRatio=\"xMidYMid slice\" aria-hidden=\"true\" style=\"position:absolute; 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color:#FFF; border-color:rgba(255,255,255,0.7);\">gpx herunterladen · 5,2 km ↓\u003C/a>\u003Cdiv class=\"gpx-import\">\u003Cspan>Importierbar in\u003C/span>\u003Cdiv class=\"gpx-logos\">\u003Cspan class=\"gpx-logo\" aria-label=\"GARMIN\">\u003Csvg id=\"Ebene_2\" xmlns=\"http://www.w3.org/2000/svg\" viewBox=\"0 0 40.16 10.81\">\u003Cdefs>\u003C/defs>\u003Cg id=\"Ebene_1-2\">\u003Cpath class=\"cls-1\" d=\"M10.45,5.47c-.07-.13-.24-.24-.39-.24h-.3c-.15,0-.32.11-.39.25l-2.41,5.05c-.07.13,0,.23.16.23h.56c.22,0,.32-.1.38-.22.06-.12.19-.39.22-.44.03-.07.14-.12.29-.12h2.6c.15,0,.25.03.29.12.03.06.16.3.23.43.07.13.18.24.39.24h.81c.15,0,.22-.11.16-.22-.05-.11-2.58-5.06-2.58-5.06h0ZM8.92,9.18c-.15,0-.22-.11-.16-.25l.95-2.04c.06-.14.17-.13.23,0l.93,2.04c.06.14-.01.25-.16.25h-1.79s0,0,0,0ZM29.11,5.51v5.01c0,.14.12.23.27.23h.66c.15,0,.27-.1.27-.25v-5c0-.15-.1-.27-.25-.27h-.69c-.15,0-.27.09-.27.28h0ZM18.05,8.64c-.09-.12-.04-.26.1-.3,0,0,.57-.17.84-.42.27-.25.41-.6.41-1.06,0-.3-.05-.56-.16-.76-.11-.21-.26-.37-.45-.5-.2-.13-.43-.22-.7-.28-.27-.06-.64-.08-.64-.08-.18,0-.36-.01-.54-.01h-2.74c-.15,0-.27.12-.27.27v5c0,.15.12.25.27.25h.65c.15,0,.27-.1.27-.25,0,0,0-1.99,0-1.99,0,0,0,0,0,0,0,0,1.23,0,1.23,0,.15,0,.34.1.43.22l1.28,1.8c.12.16.23.22.38.22h.85c.15,0,.17-.14.12-.21-.05-.07-1.33-1.89-1.33-1.89ZM17.53,7.63c-.17.04-.36.05-.36.05-.18,0-.36.01-.54.01h-1.27c-.15,0-.27-.12-.27-.27v-1.01c0-.15.12-.27.27-.27h1.27c.15,0,.39,0,.54.01,0,0,.19,0,.36.05.17.04.3.09.4.16.1.07.17.15.21.25.04.09.06.2.06.31s-.02.22-.06.31c-.04.09-.11.18-.21.25-.1.07-.23.13-.4.16h0ZM37.21,5.23c-.15,0-.27.1-.27.24v3.2c0,.15-.08.18-.19.08l-3.2-3.32c-.1-.11-.26-.2-.46-.2h-.6c-.19,0-.27.1-.27.2v5.12c0,.1.1.2.25.2h.6c.15,0,.25-.08.25-.22,0-.07,0-3.37,0-3.37,0-.15.08-.18.19-.08l3.34,3.47c.11.11.24.19.46.19h.45c.15,0,.27-.12.27-.27v-4.98c0-.15-.12-.27-.27-.27h-.56ZM24.15,8.35c-.07.13-.19.13-.26,0l-1.57-2.88c-.07-.13-.2-.24-.39-.24h-.85c-.15,0-.27.12-.27.27v5c0,.15.1.25.27.25h.53c.15,0,.26-.09.26-.24,0-.07,0-3.63,0-3.63s1.95,3.63,1.95,3.63c.07.13.24.13.32,0,0,0,1.96-3.62,1.97-3.62,0,0,0,3.52,0,3.62,0,.14.12.24.27.24h.61c.15,0,.27-.07.27-.27v-4.98c0-.15-.12-.27-.27-.27h-.81c-.21,0-.33.11-.41.24l-1.62,2.88h0ZM0,7.98c0,2.7,2.76,2.83,3.31,2.83,1.83,0,2.6-.49,2.63-.52.11-.06.25-.2.25-.44v-1.86c0-.17-.14-.31-.31-.31h-2.3c-.17,0-.28.14-.28.31v.19c0,.17.11.31.28.31h1.33c.13,0,.23.1.23.23,0,0,0,.82,0,.87-.26.11-1.46.46-2.42.23-1.39-.33-1.5-1.48-1.5-1.83,0-.29.09-1.74,1.8-1.88,1.39-.12,2.3.44,2.31.45.16.08.33.02.42-.15,0,0,.17-.35.17-.35.07-.14.05-.29-.13-.41-.01,0-.98-.53-2.49-.53-3.22,0-3.31,2.57-3.31,2.86ZM38.9,10.06h-.24v-.09h.58v.09h-.24v.69h-.1v-.69h0ZM40.04,10.41c0-.11-.01-.24-.01-.34h0c-.03.1-.06.2-.1.3l-.14.38h-.08l-.13-.37c-.04-.11-.07-.21-.09-.3h0c0,.11,0,.23-.02.34l-.02.33h-.1l.05-.78h.13l.13.38c.03.09.06.17.08.26h0c.02-.08.05-.16.08-.26l.14-.38h.13l.05.78h-.1l-.02-.34h0Z\"/>\u003Cpath class=\"cls-1\" d=\"M36.9,3.85h-3.61c-.13,0-.25-.07-.31-.18-.07-.11-.07-.25,0-.36l1.81-3.13c.07-.11.18-.18.31-.18s.25.07.31.18l1.81,3.13c.07.11.07.25,0,.36-.07.11-.18.18-.31.18h0Z\"/>\u003C/g>\u003C/svg>\u003C/span>\u003Cspan class=\"gpx-logo\" aria-label=\"STRAVA\">\u003Csvg id=\"Ebene_2\" xmlns=\"http://www.w3.org/2000/svg\" version=\"1.1\" viewBox=\"0 0 40 7.8\">\n   Generator: Adobe Illustrator 30.6.0, SVG Export Plug-In . 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style=\"font-variation-settings:normal;fill:url(#linearGradient978);-inkscape-stroke:none\">\u003C/path>\n    \u003Cpath d=\"m 2.3064,15.998 c 0,-7.5486 6.1446,-13.693 13.693,-13.693 7.5532,0 13.693,6.1446 13.693,13.693 0,3.0384 -0.9752,5.9053 -2.8172,8.3116 l -6.8669,-6.8669 c 0.1715,-0.4695 0.2573,-0.9571 0.2573,-1.4492 0,-2.3522 -1.9142,-4.2664 -4.2664,-4.2664 -2.3522,0 -4.2664,1.9142 -4.2664,4.2664 0,0.4921 0.0858,0.9797 0.2573,1.4492 L 5.1232,24.3096 C 3.2812,21.9078 2.306,19.0364 2.306,15.998 Z\" style=\"fill:url(#linearGradient980)\">\u003C/path>\n    \u003Cpath d=\"m 13.489,19.231 2.5102,-3.9143 2.5102,3.9097 6.8037,6.8038 c -2.5418,2.3612 -5.8421,3.6614 -9.3139,3.6614 -3.4718,0 -6.7721,-1.3002 -9.3139,-3.6614 z\" style=\"fill:url(#linearGradient982)\">\u003C/path>\n  \u003C/g>\n  \n\u003C/svg>\u003C/span>\u003C/div>\u003C/div>\u003C/div>\u003C/div>\u003C/div>\u003C/section>\n\u003Csection class=\"sp-sec rd-cta\">\u003Cdiv class=\"wrap\">\n\u003Cspan class=\"sp-label\" style=\"color:rgba(255,255,255,.8);\">Adaptive Rennvorbereitung\u003C/span>\n\u003Ch2 class=\"sp-h2\">Lass Ben deinen Plan für den City Night Run anpassen.\u003C/h2>\n\u003Cp class=\"sp-p\">Ben verbindet Ziel, Strecke, aktuelle Belastung, Recovery und Kalender. So bleibt dein Plan auf das Rennen ausgerichtet – auch wenn dein Alltag nicht perfekt planbar ist.\u003C/p>\n\u003Cdiv style=\"display:flex; gap:12px; flex-wrap:wrap; margin-top:32px;\">\u003Ca class=\"btn btn-dark rd-ybtn\" href=\"#\">plan dynamisch anpassen →\u003C/a>\u003Ca class=\"btn btn-light\" href=\"youb-so-funktionierts.html\" style=\"color:#FFF; border-color:rgba(255,255,255,.7);\">adaptive planung verstehen\u003C/a>\u003C/div>\n\u003C/div>\u003C/section>\n\u003Csection class=\"sp-sec\">\u003Cdiv class=\"wrap rd-faq-grid\">\n\u003Cdiv>\u003Cspan class=\"sp-label\">Häufige Fragen\u003C/span>\u003Ch2 class=\"sp-h2\">Alles zum City Night Run.\u003C/h2>\u003C/div>\n\u003Cdiv class=\"rd-faq\">\n\u003Cdetails open>\u003Csummary>Wie lang ist der City Night Run?\u003C/summary>\u003Cp>5,2 km. Diese Distanz bestimmt, wie viel Grundlagenausdauer, Tempohärte und Rennspezifik in den Trainingsplan gehören.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Wie viele Höhenmeter hat die Strecke?\u003C/summary>\u003Cp>Rund 64 Höhenmeter auf 5,2 km, im Schnitt 12,1 Höhenmeter pro Kilometer.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Welche Anstiege gibt es?\u003C/summary>\u003Cp>Der schwerste Anstieg beginnt bei Kilometer 2,1, ist 0,4 km lang, steigt im Schnitt 4,8 % an und bringt 19 Höhenmeter.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Ist die Strecke ein Rundkurs?\u003C/summary>\u003Cp>Ja. Start und Ziel liegen an der Promenade vor der Sparkasse OÖ.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Gibt es die Strecke als GPX-Datei?\u003C/summary>\u003Cp>Ja, kostenlos – importierbar in Garmin, Wahoo, Komoot, Strava und jede andere App, die GPX liest.\u003C/p>\u003C/details>\n\u003Cdetails>\u003Csummary>Wann ist die nächste Austragung?\u003C/summary>\u003Cp>Ein Termin steht noch nicht fest. Zuletzt gestartet wurde am 24. September 2026.\u003C/p>\u003C/details>\n\u003C/div>\u003C/div>\u003C/section>\n\u003Csection class=\"races-section\" style=\"padding:clamp(56px,9vh,110px) 0; background:#FFF;\">\n\u003Cdiv class=\"wrap\">\n    \u003Cdiv class=\"race-rail-head\">\n      \u003Cspan class=\"race-rail-label\">Weitere Laufrennen\u003C/span>\n      \u003Cdiv class=\"race-rail-nav\">\n        \u003Cbutton type=\"button\" aria-label=\"Zurück\" onclick=\"document.getElementById('race-rail').scrollBy({left:-document.querySelector('.rc').offsetWidth-16,behavior:'smooth'})\">←\u003C/button>\n        \u003Cbutton type=\"button\" aria-label=\"Weiter\" onclick=\"document.getElementById('race-rail').scrollBy({left:document.querySelector('.rc').offsetWidth+16,behavior:'smooth'})\">→\u003C/button>\n      \u003C/div>\n    \u003C/div>\n  \u003C/div>\n  \u003Cdiv class=\"race-rail\" id=\"race-rail\">\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/sage-friedman-TT2J5t1QaMw-unsplash.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">27.09.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>BMW Berlin-Marathon \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Berlin, DE\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 28.6 L7.5 28.4 L15.0 28.4 L22.5 28.5 L30.0 28.5 L37.5 28.2 L45.0 27.7 L52.5 27.4 L60.0 26.9 L67.5 26.5 L75.0 26.1 L82.5 25.9 L90.0 25.7 L97.5 25.4 L105.0 24.9 L112.5 24.6 L120.0 24.6 L127.5 24.4 L135.0 24.2 L142.5 24.2 L150.0 24.2 L157.5 24.2 L165.0 24.3 L172.5 24.3 L180.0 24.5 L187.5 24.7 L195.0 25.0 L202.5 25.1 L210.0 25.0 L217.5 25.0 L225.0 24.8 L232.5 24.8 L240.0 24.7 L247.5 24.6 L255.0 24.7 L262.5 25.1 L270.0 25.2 L277.5 25.5 L285.0 25.5 L292.5 25.6 L300.0 25.9 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 28.6 L7.5 28.4 L15.0 28.4 L22.5 28.5 L30.0 28.5 L37.5 28.2 L45.0 27.7 L52.5 27.4 L60.0 26.9 L67.5 26.5 L75.0 26.1 L82.5 25.9 L90.0 25.7 L97.5 25.4 L105.0 24.9 L112.5 24.6 L120.0 24.6 L127.5 24.4 L135.0 24.2 L142.5 24.2 L150.0 24.2 L157.5 24.2 L165.0 24.3 L172.5 24.3 L180.0 24.5 L187.5 24.7 L195.0 25.0 L202.5 25.1 L210.0 25.0 L217.5 25.0 L225.0 24.8 L232.5 24.8 L240.0 24.7 L247.5 24.6 L255.0 24.7 L262.5 25.1 L270.0 25.2 L277.5 25.5 L285.0 25.5 L292.5 25.6 L300.0 25.9\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>42,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+198 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/pierre-antoine-franck-W2pBsQaT6FQ-unsplash.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">27.09.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>Wörthersee Marathon \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Klagenfurt, AT\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 28.4 L7.5 28.5 L15.0 28.4 L22.5 28.1 L30.0 27.9 L37.5 28.0 L45.0 28.1 L52.5 28.5 L60.0 28.8 L67.5 28.9 L75.0 29.1 L82.5 29.0 L90.0 28.8 L97.5 28.7 L105.0 28.9 L112.5 29.0 L120.0 28.8 L127.5 28.5 L135.0 28.3 L142.5 28.2 L150.0 28.1 L157.5 27.9 L165.0 27.7 L172.5 27.5 L180.0 27.3 L187.5 27.0 L195.0 27.0 L202.5 26.7 L210.0 26.7 L217.5 26.9 L225.0 26.9 L232.5 27.0 L240.0 27.0 L247.5 26.9 L255.0 26.7 L262.5 26.8 L270.0 27.1 L277.5 27.1 L285.0 27.0 L292.5 26.9 L300.0 26.7 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 28.4 L7.5 28.5 L15.0 28.4 L22.5 28.1 L30.0 27.9 L37.5 28.0 L45.0 28.1 L52.5 28.5 L60.0 28.8 L67.5 28.9 L75.0 29.1 L82.5 29.0 L90.0 28.8 L97.5 28.7 L105.0 28.9 L112.5 29.0 L120.0 28.8 L127.5 28.5 L135.0 28.3 L142.5 28.2 L150.0 28.1 L157.5 27.9 L165.0 27.7 L172.5 27.5 L180.0 27.3 L187.5 27.0 L195.0 27.0 L202.5 26.7 L210.0 26.7 L217.5 26.9 L225.0 26.9 L232.5 27.0 L240.0 27.0 L247.5 26.9 L255.0 26.7 L262.5 26.8 L270.0 27.1 L277.5 27.1 L285.0 27.0 L292.5 26.9 L300.0 26.7\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>42,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+186 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/brian-metzler-nmWQ2SKvj5M-unsplash.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Trailrun\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">26.09.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>Alpin Team Trail K23 \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Werfenweng, AT\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 13.3 L7.5 6.5 L15.0 0.2 L22.5 0.2 L30.0 0.2 L37.5 0.2 L45.0 0.2 L52.5 0.2 L60.0 0.2 L67.5 0.2 L75.0 0.2 L82.5 0.2 L90.0 0.2 L97.5 0.2 L105.0 0.2 L112.5 0.2 L120.0 0.2 L127.5 0.2 L135.0 0.2 L142.5 0.2 L150.0 0.2 L157.5 0.2 L165.0 1.0 L172.5 0.2 L180.0 0.2 L187.5 0.2 L195.0 0.2 L202.5 0.2 L210.0 0.2 L217.5 0.2 L225.0 0.2 L232.5 0.2 L240.0 0.2 L247.5 0.2 L255.0 0.2 L262.5 0.2 L270.0 0.2 L277.5 0.2 L285.0 0.2 L292.5 0.2 L300.0 0.2 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 13.3 L7.5 6.5 L15.0 0.2 L22.5 0.2 L30.0 0.2 L37.5 0.2 L45.0 0.2 L52.5 0.2 L60.0 0.2 L67.5 0.2 L75.0 0.2 L82.5 0.2 L90.0 0.2 L97.5 0.2 L105.0 0.2 L112.5 0.2 L120.0 0.2 L127.5 0.2 L135.0 0.2 L142.5 0.2 L150.0 0.2 L157.5 0.2 L165.0 1.0 L172.5 0.2 L180.0 0.2 L187.5 0.2 L195.0 0.2 L202.5 0.2 L210.0 0.2 L217.5 0.2 L225.0 0.2 L232.5 0.2 L240.0 0.2 L247.5 0.2 L255.0 0.2 L262.5 0.2 L270.0 0.2 L277.5 0.2 L285.0 0.2 L292.5 0.2 L300.0 0.2\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>23 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+1.523 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/pierre-antoine-franck-OpDIYfAb4WQ-unsplash-252ef9d2.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">20.09.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>Wachau Marathon \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Krems an der Donau, AT\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 31.5 L7.5 32.1 L15.0 32.0 L22.5 33.0 L30.0 33.3 L37.5 33.7 L45.0 33.9 L52.5 34.0 L60.0 34.0 L67.5 33.8 L75.0 33.4 L82.5 33.0 L90.0 32.7 L97.5 32.0 L105.0 31.3 L112.5 31.7 L120.0 29.8 L127.5 29.6 L135.0 28.8 L142.5 30.2 L150.0 29.9 L157.5 29.6 L165.0 28.5 L172.5 29.3 L180.0 29.3 L187.5 30.7 L195.0 31.2 L202.5 31.2 L210.0 32.4 L217.5 32.4 L225.0 33.0 L232.5 33.4 L240.0 33.8 L247.5 33.9 L255.0 34.0 L262.5 33.9 L270.0 33.7 L277.5 33.5 L285.0 33.0 L292.5 32.7 L300.0 31.5 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 31.5 L7.5 32.1 L15.0 32.0 L22.5 33.0 L30.0 33.3 L37.5 33.7 L45.0 33.9 L52.5 34.0 L60.0 34.0 L67.5 33.8 L75.0 33.4 L82.5 33.0 L90.0 32.7 L97.5 32.0 L105.0 31.3 L112.5 31.7 L120.0 29.8 L127.5 29.6 L135.0 28.8 L142.5 30.2 L150.0 29.9 L157.5 29.6 L165.0 28.5 L172.5 29.3 L180.0 29.3 L187.5 30.7 L195.0 31.2 L202.5 31.2 L210.0 32.4 L217.5 32.4 L225.0 33.0 L232.5 33.4 L240.0 33.8 L247.5 33.9 L255.0 34.0 L262.5 33.9 L270.0 33.7 L277.5 33.5 L285.0 33.0 L292.5 32.7 L300.0 31.5\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>42,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+90 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\u003Ca class=\"rc\" href=\"youb-rennen.html\">\n      \u003Cimg class=\"rc-photo\" src=\"/redesign/supplied/source/uploads/pierre-antoine-franck-W2pBsQaT6FQ-unsplash.jpg\" alt=\"\">\n      \u003Cdiv class=\"rc-glass\">\n        \u003Cdiv class=\"rc-top\">\u003Cspan class=\"rc-tag\" style=\"background:#FCF666; color:#7C7F5C;\">Laufen\u003C/span>\u003Cspan class=\"rc-date\" style=\"background:#1c1a16; color:#FFFFFF;\">19.04.2026\u003C/span>\u003C/div>\n        \u003Cdiv class=\"rc-body\">\u003Cstrong>Vienna City Marathon \u003Cspan>↗\u003C/span>\u003C/strong>\u003Cspan class=\"rc-loc\">Wien, AT\u003C/span>\u003C/div>\n        \u003Csvg class=\"rc-profile\" viewBox=\"0 0 300 40\" preserveAspectRatio=\"none\" aria-hidden=\"true\">\u003Cpath d=\"M0.0 31.8 L7.5 30.3 L15.0 30.1 L22.5 30.1 L30.0 28.2 L37.5 27.9 L45.0 27.4 L52.5 29.3 L60.0 27.5 L67.5 29.2 L75.0 29.5 L82.5 30.5 L90.0 32.3 L97.5 32.5 L105.0 33.4 L112.5 33.8 L120.0 34.0 L127.5 33.8 L135.0 33.4 L142.5 32.3 L150.0 31.5 L157.5 30.1 L165.0 29.9 L172.5 29.1 L180.0 27.3 L187.5 28.8 L195.0 26.7 L202.5 27.6 L210.0 28.0 L217.5 29.4 L225.0 29.6 L232.5 31.5 L240.0 31.9 L247.5 32.8 L255.0 33.6 L262.5 33.9 L270.0 34.0 L277.5 33.9 L285.0 33.2 L292.5 32.5 L300.0 32.0 L300 40 L0 40 Z\" fill=\"rgba(28,26,22,0.08)\">\u003C/path>\u003Cpath d=\"M0.0 31.8 L7.5 30.3 L15.0 30.1 L22.5 30.1 L30.0 28.2 L37.5 27.9 L45.0 27.4 L52.5 29.3 L60.0 27.5 L67.5 29.2 L75.0 29.5 L82.5 30.5 L90.0 32.3 L97.5 32.5 L105.0 33.4 L112.5 33.8 L120.0 34.0 L127.5 33.8 L135.0 33.4 L142.5 32.3 L150.0 31.5 L157.5 30.1 L165.0 29.9 L172.5 29.1 L180.0 27.3 L187.5 28.8 L195.0 26.7 L202.5 27.6 L210.0 28.0 L217.5 29.4 L225.0 29.6 L232.5 31.5 L240.0 31.9 L247.5 32.8 L255.0 33.6 L262.5 33.9 L270.0 34.0 L277.5 33.9 L285.0 33.2 L292.5 32.5 L300.0 32.0\" fill=\"none\" stroke=\"#1c1a16\" stroke-width=\"1.25\" vector-effect=\"non-scaling-stroke\">\u003C/path>\u003C/svg>\n        \u003Cdiv class=\"rc-stats\">\u003Cdiv>\u003Csmall>Distanz\u003C/small>\u003Cb>42,2 km\u003C/b>\u003C/div>\u003Cdiv>\u003Csmall>Höhenmeter\u003C/small>\u003Cb>+110 m\u003C/b>\u003C/div>\u003C/div>\n        \u003Cspan class=\"btn btn-light btn-sm rc-cta\">training starten →\u003C/span>\n      \u003C/div>\n    \u003C/a>\n\n  \u003C/div>\n  \u003Cdiv class=\"race-progress\">\u003Cdiv class=\"race-progress-bar\" id=\"race-progress-bar\">\u003C/div>\u003C/div>\n\n\u003C/section>\n\u003Cfooter class=\"color-zone snap-block\" data-nav-bg=\"var(--black)\" data-nav-fg=\"var(--white)\" data-btn-border=\"rgba(255,255,255,0.55)\" data-btn-light-bg=\"rgba(206,199,186,0.4)\">\n  \u003Cdiv class=\"wrap foot-grid\">\n    \u003Cdiv>\n      \n      \u003Cp style=\"margin:0; 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