[{"data":1,"prerenderedAt":421},["ShallowReactive",2],{"race-qe-country-park-trail-run":3,"race-related-qe-country-park-trail-run":371,"supplied-design-youb-rennen":420},{"slug":4,"slugAliases":5,"eventName":6,"city":7,"country":8,"eventDate":9,"updatedAt":10,"eventHomepageUrl":11,"proseName":12,"eventType":13,"courses":14,"editions":369},"qe-country-park-trail-run",[],"QE Country Park Trail Run","Horndean","United Kingdom","2027-01-30T00:00:00.000Z","2026-11-01T13:50:17.000Z","https://www.ukrunningevents.co.uk/events/trail-runs/queen-elizabeth-country-park-trail-run-qecp-2027",{"de":6,"en":6},"Running",[15,218,222],{"raceName":16,"kind":17,"hasTrack":18,"composedLegs":19,"startDate":20,"leg":19,"legGroup":19,"distanceInMeters":21,"elevationGainInMeters":22,"format":23,"profile":24,"intro":206,"description":209,"pacing":212,"training":215},"21.6k Half Marathon","STANDARD",true,null,"2027-01-30",21600,486,"FIXED_DISTANCE",{"classification":25,"routeShape":26,"totalAscentM":22,"totalDescentM":27,"netElevationM":28,"vertPerKm":29,"climbs":30,"remainingVertM":85,"gradientDistribution":86,"downsampledProfile":92,"trackPolyline":205},"HILLY","loop",488,-1,22.6,[31,38,45,52,58,65,72,79],{"startKm":32,"lengthKm":33,"avgGradientPct":34,"maxGradientPct":35,"elevGainM":36,"score":37,"category":19},0.08,1.45,3.8,9,55,5461,{"startKm":39,"lengthKm":40,"avgGradientPct":41,"maxGradientPct":42,"elevGainM":43,"score":44,"category":19},1.88,0.5,5,8,25,2504,{"startKm":46,"lengthKm":47,"avgGradientPct":48,"maxGradientPct":49,"elevGainM":50,"score":51,"category":19},5.5,1.05,4.9,7.3,51,5130,{"startKm":53,"lengthKm":54,"avgGradientPct":55,"maxGradientPct":56,"elevGainM":36,"score":57,"category":19},9.78,0.7,7.8,12,5483,{"startKm":59,"lengthKm":60,"avgGradientPct":61,"maxGradientPct":62,"elevGainM":63,"score":64,"category":19},10.73,0.8,5.1,10.6,41,4106,{"startKm":66,"lengthKm":67,"avgGradientPct":68,"maxGradientPct":69,"elevGainM":70,"score":71,"category":19},13.15,1.18,4,11.5,47,4733,{"startKm":73,"lengthKm":74,"avgGradientPct":75,"maxGradientPct":76,"elevGainM":77,"score":78,"category":19},14.7,0.45,9.9,16.7,44,4448,{"startKm":80,"lengthKm":81,"avgGradientPct":55,"maxGradientPct":82,"elevGainM":83,"score":84,"category":19},15.45,0.75,14.3,59,5878,39,{"flatPct":87,"upPct":88,"downPct":89,"steepUpPct":90,"steepDownPct":91},11.8,38.1,37.5,5.9,6.6,[93,96,99,102,105,108,111,113,115,118,121,124,126,129,132,135,138,141,143,146,149,152,155,158,161,164,167,170,172,173,176,179,182,185,188,191,193,196,199,202],{"km":94,"elevM":95},0,117,{"km":97,"elevM":98},0.55,139,{"km":100,"elevM":101},1.1,157,{"km":103,"elevM":104},1.65,170,{"km":106,"elevM":107},2.2,187,{"km":109,"elevM":110},2.75,173,{"km":112,"elevM":110},3.3,{"km":114,"elevM":101},3.88,{"km":116,"elevM":117},4.43,145,{"km":119,"elevM":120},4.97,119,{"km":122,"elevM":123},5.53,115,{"km":125,"elevM":98},6.08,{"km":127,"elevM":128},6.63,164,{"km":130,"elevM":131},7.18,147,{"km":133,"elevM":134},7.73,161,{"km":136,"elevM":137},8.28,160,{"km":139,"elevM":140},8.82,133,{"km":142,"elevM":120},9.38,{"km":144,"elevM":145},9.93,131,{"km":147,"elevM":148},10.48,172,{"km":150,"elevM":151},11.05,182,{"km":153,"elevM":154},11.6,201,{"km":156,"elevM":157},12.15,178,{"km":159,"elevM":160},12.7,127,{"km":162,"elevM":163},13.25,120,{"km":165,"elevM":166},13.8,150,{"km":168,"elevM":169},14.35,162,{"km":171,"elevM":134},14.9,{"km":80,"elevM":157},{"km":174,"elevM":175},16,233,{"km":177,"elevM":178},16.55,226,{"km":180,"elevM":181},17.1,219,{"km":183,"elevM":184},17.65,232,{"km":186,"elevM":187},18.23,235,{"km":189,"elevM":190},18.77,215,{"km":192,"elevM":148},19.33,{"km":194,"elevM":195},19.88,154,{"km":197,"elevM":198},20.43,168,{"km":200,"elevM":201},20.98,141,{"km":203,"elevM":204},21.53,116,"ou_vHv}}D}AYu@v@p@_F}FsOuF_Hm@P_DwBiGgGcRo\\eHeOeEiEdIpC`Y\\bN{CbFKxAy@UL`EpECtMdKThFpAi@zT{@lChBlKDjD~A~EShAZ|Ct@\\X|Aw@fBVnAM|AwBzEwBfAwD}@~EhE`GY|NsRnCcGsCkNcHiO_EyRyBaUU{I`IsNzAkLk@sCuDiCmGcBs@RuA`R}CxKsBbEeB|AmHpBmLeEiCKoD|@aGeBmHuFtL@vEu@hImH|JvApBiAPaCcBzCkCKuAqBwOcLcFuFsBMLl@_AdDJhGw@zBcDFiHcAcEwC}C}E}@uDb@kCxZkFb\\yD`FgBhBmBW_B_JcCmGsJ}K_AwF~@sLfFsBlIwBQiKbB_BkDiA~G}Lr`@eAzFPnDfCxG|ElEjL|F_EXuE_AaC`@kIjFoFC]tDf@xAbb@bFvEtP~B`Q}EyGqFwEkUsKqBmCwAtEbAdDrAr@nG@~FbBpCrDkLa@sJdAqCwAKlC|BxCbRlF`C|AfIpLpO|KlExE`H~@zE{EnAOq@vBfAO`CaCrDq@xFv@`C~@?x@bBk@bB\\",{"de":207,"en":208},"Über 21,6 Kilometer führt der QE Country Park Trail Run auf seiner längsten Distanz durch alten Wald und über baumgesäumte Schotterwege im Queen Elizabeth Country Park in Horndean. Dreimal fällt die Runde fast auf Starthöhe zurück, und ihre steilsten Anstiege warten erst hinter Kilometer 14: Vorbereiten musst du dich also vor allem auf das letzte Drittel.","The longest distance at the QE Country Park Trail Run covers 21.6 km of ancient woodland and tree-lined gravel tracks in Queen Elizabeth Country Park, Horndean. The loop falls back almost to start level three times and keeps its steepest climbing for after kilometre 14, so preparing for this race mostly means preparing for its final third.",{"de":210,"en":211},"Start und Ziel liegen auf rund 117 Metern, und bergauf geht es sofort: gut anderthalb Kilometer gleichmäßig, dann bei Kilometer 2 ein kürzeres Stück bis auf knapp 190 Meter. Bis Kilometer 5,5 gibt die Strecke alles wieder her. Im Mittelteil holt sie sich die Höhe in Etappen zurück, zuerst mit einem Kilometer Steigung, dann ab Kilometer 9,8 mit zwei Rampen kurz hintereinander, von denen die erste im Schnitt fast acht Prozent hat. Sie enden bei rund 200 Metern, bevor der dritte lange Abstieg folgt.\n\nEntschieden wird das Rennen zwischen Kilometer 13 und 16. Aus der letzten Senke kommen drei Anstiege fast ohne Pause: Der zweite misst nur 450 Meter, ist aber im Schnitt knapp zehn Prozent steil, der dritte legt auf 750 Metern fast 60 Höhenmeter drauf und bringt dich auf rund 233 Meter. Auf dieser Höhe bleibt die Strecke wellig bis Kilometer 18, dann fällt sie in zwei Stufen zum Ziel, getrennt von einer kleinen Gegensteigung bei Kilometer 20.\n\nDen Charakter gibt der Park selbst vor. Baumgesäumte Schotterwege wechseln mit Pfaden unter den Bäumen alten Waldes, auf einer Runde läufst du also über mehrere Untergründe. Das Rennen ist zeitgemessen, über alle drei Distanzen werden mehr als 1.000 Läufer erwartet, die 21,6 Kilometer starten als erste.","Start and finish sit at around 117 metres, and the ground tilts upward at once: a steady kilometre and a half, then a shorter pitch at kilometre 2 that reaches almost 190 metres. By kilometre 5.5 the course has handed all of it back. The middle section earns the height again in stages, first with a kilometre of climbing, then from kilometre 9.8 with two ramps in close succession, the first averaging almost eight percent. They top out near 200 metres before the third long drop.\n\nThe race is decided between kilometres 13 and 16. Out of the last dip come three climbs with barely a pause: the second is only 450 metres long but averages close to ten percent, and the third adds almost 60 metres of height in 750 metres, lifting you to around 233 metres. The course stays rolling at that level until kilometre 18, then falls to the finish in two steps, split by a small rise at kilometre 20.\n\nThe park itself sets the character. Tree-lined gravel tracks alternate with trails beneath the trees of ancient woodland, so one loop takes you across several surfaces. The race is timed, more than 1,000 runners are expected across the three distances, and the 21.6 km goes off first.",{"de":213,"en":214},"Nur gut ein Zehntel der Strecke ist flach, der Rest steigt oder fällt. Ein Kilometerschnitt taugt hier deshalb nicht als Vorgabe, du steuerst nach Anstrengung. Bis Kilometer 13 sind die Anstiege mit vier bis fünf Prozent meist laufbar, nur die Rampe ab Kilometer 9,8 fällt heraus. Lauf sie alle so, dass du oben nicht erst wieder zu Atem kommen musst.\n\nDie Falle liegt in den Abstiegen vor dem Schlussteil. Ab Kilometer 11,6 verlierst du in gut einem Kilometer rund 75 Höhenmeter, und die Einladung, das laufen zu lassen, ist groß. Jede harte Landung auf diesem Stück bezahlst du wenig später auf den steilsten Metern des Tages.\n\nAb Kilometer 14,7 trennen nur 300 Meter die beiden steilen Rampen, mit Spitzen bis fast 17 Prozent. Zügiges Gehen ist dort oft genauso schnell wie verkrampftes Laufen und deutlich billiger. Entscheidend ist, oben sofort wieder anzulaufen: Wer auf dem welligen Stück bis Kilometer 18 noch Rhythmus hat, nimmt auf den letzten drei Kilometern bergab die Zeit mit, die andere dort stehen lassen.","Only about a tenth of this course is flat; the rest is going up or coming down. A target kilometre split is no use here, so steer by effort. Until kilometre 13 the climbs mostly run at four to five percent and stay runnable, with the ramp from kilometre 9.8 the one exception. Take them all at a level where you don't need the top to get your breath back.\n\nThe trap lies in the descents before the closing section. From kilometre 11.6 you lose around 75 metres in little more than a kilometre, and the temptation to let go is strong. Every hard landing there gets billed shortly afterwards on the steepest ground of the day.\n\nFrom kilometre 14.7, only 300 metres separate the two steep ramps, which peak close to 17 percent. A brisk hike there is often as fast as a strained run and far cheaper. What counts is running again the moment it levels off: if you still have rhythm on the rolling stretch to kilometre 18, the last three kilometres of downhill give you the time others leave on the course.",{"de":216,"en":217},"Rechne je nach Form mit etwa 2:15 bis 3:00 Stunden. Die Belastung ist überwiegend aerob, aber nie gleichmäßig: Acht Anstiege setzen immer wieder kurze Spitzen, und dazwischen arbeiten die Oberschenkel bergab. Ein Straßen-Halbmarathon ist deshalb das falsche Vorbild, zumal die Strecke ein Stück länger ist als die klassischen 21,1 Kilometer.\n\nAlles läuft auf die Frage hinaus, ob du nach 14 Kilometern noch steil bergauf arbeiten kannst. Lege lange Läufe daher so an, dass die hügeligste Phase am Ende kommt und nicht am Anfang. Zwei Rampen von 300 bis 700 Metern, nach anderthalb Stunden Laufzeit mehrfach wiederholt, bilden den Schlussteil besser ab als jede Intervalleinheit auf frischen Beinen. Übe dabei auch den Wechsel von Gehen zu Laufen am Ende der Steigung.\n\nGenauso wichtig ist kontrolliertes Bergablaufen auf müden Beinen. Die Strecke fällt fast so viel, wie sie steigt, und drei längere Abstiege liegen vor dem härtesten Teil. Baue in die zweite Hälfte deiner langen Einheiten regelmäßig Abwärtspassagen ein und halte dort Schritt und Haltung sauber, statt nur zu bremsen.\n\nDer Termin Ende Januar legt den gesamten Aufbau in die Wintermonate. Verlege möglichst viele lange Läufe trotzdem auf Schotter und Waldwege, denn der Wechsel der Untergründe gehört zum Rennen und lässt sich auf Asphalt nicht üben. Unterwegs gibt es Wasserstellen zum Nachfüllen: Probiere deshalb vorher aus, wie du auf der Langdistanz trinkst und wieder auffüllst, ohne aus dem Rhythmus zu geraten.","Expect roughly 2:15 to 3:00 hours depending on fitness. The effort is mostly aerobic but never steady: eight climbs keep adding short spikes, and between them the quads work on the way down. A road half marathon is therefore the wrong model, not least because the course runs a little past the classic 21.1 km.\n\nEverything comes down to whether you can still work uphill on steep ground after 14 km. Build long runs so that the hilliest part comes at the end, not the start. Two ramps of 300 to 700 metres, repeated several times after ninety minutes on your feet, match the closing section better than any interval session on fresh legs. Use them to practise the switch from hiking back to running as the climb eases.\n\nControlled downhill running on tired legs matters just as much. The course falls nearly as far as it rises, and three longer descents come before the hardest part. Put regular downhill stretches into the second half of your long sessions and keep your stride and posture tidy rather than simply braking.\n\nA late-January date places the whole build-up in the winter months. Even so, move as many long runs as you can onto gravel and woodland paths, because the change of surfaces is part of this race and cannot be practised on tarmac. The water points on course are refill stations, so try out beforehand how you drink and top up over this distance without losing your rhythm.",{"raceName":219,"kind":17,"hasTrack":220,"composedLegs":19,"startDate":20,"leg":19,"legGroup":19,"distanceInMeters":221,"elevationGainInMeters":19,"format":23,"profile":19,"intro":19,"description":19,"pacing":19,"training":19},"15.2k",false,15200,{"raceName":223,"kind":17,"hasTrack":18,"composedLegs":19,"startDate":20,"leg":19,"legGroup":19,"distanceInMeters":224,"elevationGainInMeters":225,"format":23,"profile":226,"intro":357,"description":360,"pacing":363,"training":366},"7.9k",7900,176,{"classification":25,"routeShape":26,"totalAscentM":225,"totalDescentM":227,"netElevationM":94,"vertPerKm":228,"climbs":229,"remainingVertM":94,"gradientDistribution":253,"downsampledProfile":258,"trackPolyline":356},175,22.2,[230,233,239,246],{"startKm":32,"lengthKm":33,"avgGradientPct":34,"maxGradientPct":231,"elevGainM":36,"score":232,"category":19},11.7,5522,{"startKm":234,"lengthKm":235,"avgGradientPct":236,"maxGradientPct":82,"elevGainM":237,"score":238,"category":19},1.73,0.88,7.5,66,6574,{"startKm":240,"lengthKm":241,"avgGradientPct":242,"maxGradientPct":243,"elevGainM":244,"score":245,"category":19},3.78,0.65,3.6,6.4,24,2367,{"startKm":247,"lengthKm":248,"avgGradientPct":249,"maxGradientPct":250,"elevGainM":251,"score":252,"category":19},6.43,0.53,3.5,5.8,19,1857,{"flatPct":254,"upPct":255,"downPct":256,"steepUpPct":91,"steepDownPct":257},11.1,39.9,36.4,6,[259,260,262,265,268,270,273,275,278,280,282,285,288,290,293,296,299,301,304,306,308,310,313,316,318,321,323,326,328,331,334,336,338,341,343,345,347,349,351,354],{"km":94,"elevM":95},{"km":261,"elevM":160},0.2,{"km":263,"elevM":264},0.4,137,{"km":266,"elevM":267},0.6,142,{"km":60,"elevM":269},148,{"km":271,"elevM":272},1.02,155,{"km":274,"elevM":169},1.23,{"km":276,"elevM":277},1.43,169,{"km":279,"elevM":104},1.63,{"km":281,"elevM":227},1.83,{"km":283,"elevM":284},2.03,192,{"km":286,"elevM":287},2.23,217,{"km":289,"elevM":175},2.42,{"km":291,"elevM":292},2.63,236,{"km":294,"elevM":295},2.83,230,{"km":297,"elevM":298},3.05,222,{"km":300,"elevM":190},3.25,{"km":302,"elevM":303},3.45,220,{"km":305,"elevM":287},3.65,{"km":307,"elevM":298},3.85,{"km":309,"elevM":184},4.05,{"km":311,"elevM":312},4.25,239,{"km":314,"elevM":315},4.45,244,{"km":317,"elevM":187},4.65,{"km":319,"elevM":320},4.85,231,{"km":322,"elevM":303},5.08,{"km":324,"elevM":325},5.28,211,{"km":327,"elevM":154},5.48,{"km":329,"elevM":330},5.68,181,{"km":332,"elevM":333},5.88,167,{"km":125,"elevM":335},158,{"km":337,"elevM":166},6.28,{"km":339,"elevM":340},6.48,153,{"km":342,"elevM":128},6.68,{"km":344,"elevM":198},6.88,{"km":346,"elevM":134},7.1,{"km":49,"elevM":348},146,{"km":236,"elevM":350},140,{"km":352,"elevM":353},7.7,124,{"km":355,"elevM":95},7.9,"_v_vHn}}DsAAo@n@n@}E{F}OuF_Hm@P_DwB_GuFmUia@kDwIkE}E}CuAk@~@mIaA_E~@mGlEoFC]tDf@xAbb@bFvEtP~B`Q}EyGqFwEkUsKsBmCwAtEbAbDtAr@nG@~FbBnCrDiL_@sJdAmCgB[nBn@fBjJhEfh@p`@rExE`H~@zE{EnAOq@vBhEqCrDq@`JtBbA_@NxA`@{@rAN",{"de":358,"en":359},"Beim QE Country Park Trail Run ist der 7.9k die kürzeste Distanz, aber keine sanftere: Pro Kilometer sammelt er genauso viele Höhenmeter wie der Halbmarathon, nur liegt die Arbeit ganz vorn. Zwei Drittel des Anstiegs sind nach gut zweieinhalb Kilometern geschafft, und was danach durch den alten Wald noch möglich ist, entscheidet über deine Zeit.","The 7.9k is the shortest distance at the QE Country Park Trail Run but not a gentler one: it gathers as much height per kilometre as the half marathon, only with the work right at the front. Two thirds of the ascent are done after some two and a half kilometres, and what you can still do through the ancient woodland after that sets your time.",{"de":361,"en":362},"Der längste Anstieg ist zugleich der Auftakt. Fast direkt nach dem Start zieht der Weg knapp anderthalb Kilometer lang mit unter vier Prozent nach oben, eine kurze Atempause folgt, und dann kommt bei Kilometer 1,7 das Stück, das diesen Lauf ausmacht: 880 Meter mit durchschnittlich 7,5 Prozent und Spitzen um 14 Prozent, die dich auf rund 236 Meter bringen. Damit liegen fast 120 Höhenmeter hinter dir, bevor das erste Drittel vorbei ist.\n\nOben bleibt die Strecke rund zwei Kilometer lang im Bereich zwischen 215 und 245 Metern und erreicht ihren höchsten Punkt bei Kilometer 4,5. Von dort geht es nur noch hinunter, unterbrochen von einer flachen Welle bei Kilometer 6,4: knapp 100 Höhenmeter bis Kilometer 6,3, nach der Welle der letzte Abfall zurück auf 117 Meter ins Ziel.\n\nGelaufen wird im Queen Elizabeth Country Park in Horndean über baumgesäumte Schotterwege und Trails durch alten Wald, mit wechselndem Untergrund auf dieser kurzen Runde. Die Distanz startet als letzte der drei, sie wird wie die längeren Strecken zeitgemessen, und Wasserstellen, Erste Hilfe und Streckenposten stehen ihr ebenso zur Verfügung.","The longest climb is also the opening. Almost straight from the start the path rises for nearly a kilometre and a half at under four percent, a short breather follows, and at kilometre 1.7 comes the piece that defines this race: 880 metres averaging 7.5 percent with peaks around 14 percent, lifting you to about 236 metres. That puts nearly 120 metres of height behind you before the first third is over.\n\nUp top the course stays between 215 and 245 metres for around two kilometres and reaches its high point at kilometre 4.5. From there it only goes down, interrupted by a gentle swell at kilometre 6.4: almost 100 metres of descent to kilometre 6.3, then after the swell a final fall back to 117 metres at the finish.\n\nThe setting is Queen Elizabeth Country Park in Horndean, on tree-lined gravel tracks and trails through ancient woodland, with the surface changing even over this short loop. This distance starts last of the three, is timed like the longer ones, and has the same water points, first aid and marshals behind it.",{"de":364,"en":365},"Der teuerste Fehler passiert hier schon auf dem ersten Kilometer. Unter vier Prozent sehen im frischen Feld nach Tempo aus, und wer sie im Tempo eines 10-Kilometer-Rennens läuft, steht bei Kilometer 1,7 am Fuß der steilen Rampe bereits mit hohem Puls da. Nimm den Auftakt deutlich ruhiger, als sich die Beine anbieten: Er ist die Anfahrt zum Rennen, nicht das Rennen.\n\nDie Rampe selbst entscheidet den Lauf. Rund 880 Meter sind kurz genug, um sie durchzudrücken, aber lang genug, um dich dafür zwei Kilometer lang bezahlen zu lassen. Verkürze den Schritt, geh die steilsten Meter, wenn der Atem kippt, und komm oben bei Kilometer 2,6 so an, dass du sofort wieder Tempo aufnehmen kannst.\n\nDanach dreht sich die Rechnung um. Ab Kilometer 4,5 liegt fast nur noch Gefälle vor dir, und hier läuft der Kurs schnell, wenn die Oberschenkel noch wollen. Halte den Schwung über die Welle bei Kilometer 6,4 hinweg und setze auf dem letzten Kilometer alles ein, was du am Berg gespart hast.","The most expensive mistake here happens in the first kilometre. Under four percent looks like speed in a fresh field, and if you run it at 10k pace you reach the foot of the steep ramp at kilometre 1.7 with your heart rate already high. Take the opening clearly easier than your legs suggest: it is the approach to the race, not the race.\n\nThe ramp itself decides the day. At around 880 metres it is short enough to force, and long enough to make you pay for that over the next two kilometres. Shorten your stride, hike the steepest metres if your breathing goes, and arrive at the top at kilometre 2.6 able to pick up pace straight away.\n\nAfter that the sums reverse. From kilometre 4.5 there is almost nothing but downhill ahead, and this is fast ground if your quads still agree. Carry your momentum over the swell at kilometre 6.4 and release on the final kilometre whatever you saved on the climb.",{"de":367,"en":368},"Plane je nach Form etwa 45 bis 70 Minuten ein. Das ist ein Rennen knapp unter der Schwelle, in dem die Rampe eine klar anaerobe Spitze setzt, und zwar früh, wenn du dich gerade erst warmgelaufen hast. Du brauchst also keine großen Umfänge, sondern die Fähigkeit, nach einem harten Anstieg wieder sauber in Tempo zu kommen.\n\nDas wichtigste Training bildet genau diese Abfolge ab. Such dir einen Hang mit sechs bis acht Prozent und laufe Intervalle von vier bis sechs Minuten, davor jeweils ein ruhiges Stück leicht bergauf. Sobald das sitzt, hänge an jede Wiederholung einige Minuten zügiges Laufen auf ebenem Grund an, damit der Übergang oben auf dem höchsten Abschnitt zur Routine wird.\n\nDie zweite Rennhälfte verlangt schnelle Beine bergab. Eine wöchentliche Einheit mit lockeren Steigerungen auf leichtem Gefälle schult die Schrittfrequenz, und wer kurze Abwärtspassagen in seine Tempoläufe einbaut, gewöhnt die Oberschenkel an knapp 100 Höhenmeter am Stück. Wenn du noch nie auf Trails gerannt bist, ist das der Teil, der dir am meisten Zeit bringt.\n\nDa die Vorbereitung auf das Rennen Ende Januar über den Jahreswechsel läuft, reichen drei gute Einheiten pro Woche, solange eine davon abseits des Asphalts stattfindet. Schotter und Waldboden verlangen auf dieser Strecke einen anderen Fußaufsatz, und gerade bei hohem Tempo bergab willst du dieses Gefühl nicht erst am Renntag suchen.","Allow about 45 to 70 minutes depending on fitness. This is a race run just below threshold, with the ramp adding a clearly anaerobic spike early on, when you have barely warmed up. You need less volume than the ability to get back on pace cleanly after a hard climb.\n\nThe key session copies exactly that sequence. Find a slope of six to eight percent and run reps of four to six minutes, each preceded by an easy stretch of gentle uphill. Once that feels settled, add a few minutes of brisk running on level ground after each rep, so that the transition on the high part of the course becomes routine.\n\nThe second half of the race asks for quick legs on the downhill. A weekly session of relaxed strides on a slight slope trains your cadence, and short downhill sections inside your tempo runs get your quads used to nearly 100 metres of descent in one go. If you are new to racing on trails, this is the part that will bring you the most time.\n\nWith the build-up to a late-January race running across the turn of the year, three good sessions a week are enough, provided one of them leaves the tarmac. Gravel and woodland ground ask for a different foot strike on this course, and at speed on a descent you do not want to be searching for that feeling on race day.",[370],{"eventName":6,"eventDate":9,"eventHomepageUrl":11},[372,381,389,397,405,412],{"slug":373,"eventName":374,"proseName":375,"city":376,"country":8,"eventType":13,"eventDate":377,"distanceInMeters":378,"elevationGainInMeters":379,"classification":380},"stansted-house-trail-run","Stansted House Trail Run",{"de":374,"en":374},"Rowlands Castle","2027-03-20T00:00:00.000Z",21400,301,"ROLLING",{"slug":382,"eventName":383,"proseName":384,"city":385,"country":8,"eventType":13,"eventDate":386,"distanceInMeters":387,"elevationGainInMeters":388,"classification":25},"south-downs-half-marathon","South Downs Half Marathon",{"de":383,"en":383},"Eastbourne","2027-05-29T00:00:00.000Z",21727,591,{"slug":390,"eventName":391,"proseName":392,"city":393,"country":8,"eventType":13,"eventDate":394,"distanceInMeters":395,"elevationGainInMeters":396,"classification":25},"dunstable-downs-half-marathon","Dunstable Downs Half Marathon",{"de":391,"en":391},"Dunstable","2027-06-20T00:00:00.000Z",21200,400,{"slug":398,"eventName":399,"proseName":400,"city":401,"country":8,"eventType":13,"eventDate":402,"distanceInMeters":403,"elevationGainInMeters":404,"classification":25},"chiltern-ridge-half-marathon","Chiltern Ridge Half Marathon",{"de":399,"en":399},"Wendover","2027-07-04T00:00:00.000Z",21100,543,{"slug":406,"eventName":407,"proseName":408,"city":409,"country":8,"eventType":13,"eventDate":410,"distanceInMeters":411,"elevationGainInMeters":19,"classification":25},"bristol-morun","Bristol MoRun",{"de":407,"en":407},"Bristol","2026-11-15T00:00:00.000Z",21097,{"slug":413,"eventName":414,"proseName":415,"city":417,"country":8,"eventType":13,"eventDate":418,"distanceInMeters":411,"elevationGainInMeters":419,"classification":25},"wendover-woods-half-marathon-10k-5k","Wendover Woods Half Marathon, 10k & 5k 2027",{"de":416,"en":416},"Wendover Woods Half Marathon, 10k & 5k","Aston Clinton","2027-06-06T00:00:00.000Z",427,"\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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