[{"data":1,"prerenderedAt":403},["ShallowReactive",2],{"race-wilischlauf":3,"race-related-wilischlauf":353,"supplied-design-youb-rennen":402},{"slug":4,"slugAliases":5,"eventName":6,"city":7,"country":8,"eventDate":9,"updatedAt":10,"eventHomepageUrl":11,"proseName":12,"eventType":14,"courses":15,"editions":351},"wilischlauf",[],"49. Wilischlauf 2027","Dohna","Germany","2027-04-17T00:00:00.000Z","2026-11-02T22:35:08.000Z","https://wilischlauf.de/",{"de":13,"en":13},"Wilischlauf","Running",[16,214],{"raceName":17,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":21,"leg":20,"legGroup":20,"distanceInMeters":22,"elevationGainInMeters":23,"format":24,"profile":25,"intro":202,"description":205,"pacing":208,"training":211},"Wilischlauf 26,8 km","STANDARD",true,null,"2027-04-17",26800,612,"FIXED_DISTANCE",{"classification":26,"routeShape":27,"totalAscentM":23,"totalDescentM":28,"netElevationM":29,"vertPerKm":30,"climbs":31,"remainingVertM":79,"gradientDistribution":80,"downsampledProfile":85,"trackPolyline":201},"HILLY","loop",618,-6,22.9,[32,39,46,52,59,66,73],{"startKm":33,"lengthKm":34,"avgGradientPct":35,"maxGradientPct":36,"elevGainM":37,"score":38,"category":20},5.38,0.7,6.3,9.9,44,4427,{"startKm":40,"lengthKm":41,"avgGradientPct":42,"maxGradientPct":43,"elevGainM":44,"score":45,"category":20},7.9,1.1,4.2,6.7,46,4604,{"startKm":47,"lengthKm":48,"avgGradientPct":49,"maxGradientPct":35,"elevGainM":50,"score":51,"category":20},9.6,0.57,3.9,22,2247,{"startKm":53,"lengthKm":54,"avgGradientPct":55,"maxGradientPct":56,"elevGainM":57,"score":58,"category":20},10.48,1.18,5.2,8.5,61,6061,{"startKm":60,"lengthKm":61,"avgGradientPct":62,"maxGradientPct":63,"elevGainM":64,"score":65,"category":20},12.08,0.45,4.3,6.6,19,1937,{"startKm":67,"lengthKm":68,"avgGradientPct":69,"maxGradientPct":30,"elevGainM":70,"score":71,"category":72},14.55,3.2,7.1,226,22607,"3",{"startKm":74,"lengthKm":48,"avgGradientPct":75,"maxGradientPct":76,"elevGainM":77,"score":78,"category":20},20.83,12.3,16.1,71,7080,0,{"flatPct":81,"upPct":82,"downPct":83,"steepUpPct":63,"steepDownPct":84},15.9,36.1,31.6,9.7,[86,88,91,94,97,100,103,106,109,112,115,117,120,123,126,128,131,134,137,140,143,145,148,151,154,157,160,163,166,169,172,174,177,180,183,186,189,192,195,198],{"km":79,"elevM":87},237,{"km":89,"elevM":90},0.68,235,{"km":92,"elevM":93},1.38,217,{"km":95,"elevM":96},2.05,214,{"km":98,"elevM":99},2.75,208,{"km":101,"elevM":102},3.43,202,{"km":104,"elevM":105},4.1,203,{"km":107,"elevM":108},4.8,168,{"km":110,"elevM":111},5.48,152,{"km":113,"elevM":114},6.18,193,{"km":116,"elevM":105},6.85,{"km":118,"elevM":119},7.55,223,{"km":121,"elevM":122},8.23,242,{"km":124,"elevM":125},8.9,267,{"km":47,"elevM":127},271,{"km":129,"elevM":130},10.28,294,{"km":132,"elevM":133},10.98,314,{"km":135,"elevM":136},11.65,348,{"km":138,"elevM":139},12.33,355,{"km":141,"elevM":142},13.03,338,{"km":144,"elevM":127},13.7,{"km":146,"elevM":147},14.4,225,{"km":149,"elevM":150},15.08,250,{"km":152,"elevM":153},15.75,305,{"km":155,"elevM":156},16.45,366,{"km":158,"elevM":159},17.13,399,{"km":161,"elevM":162},17.83,445,{"km":164,"elevM":165},18.5,415,{"km":167,"elevM":168},19.18,378,{"km":170,"elevM":171},19.88,291,{"km":173,"elevM":119},20.55,{"km":175,"elevM":176},21.25,272,{"km":178,"elevM":179},21.93,281,{"km":181,"elevM":182},22.63,289,{"km":184,"elevM":185},23.3,296,{"km":187,"elevM":188},23.98,293,{"km":190,"elevM":191},24.68,284,{"km":193,"elevM":194},25.35,255,{"km":196,"elevM":197},26.05,229,{"km":199,"elevM":200},26.73,231,"_havHozgsAqBLeC{@e@Z{AfKgDtMuCkDgEwB{DwFwA@yCfByAc@gAcBk@}HZcDpD_WrEwMu@mWtBoJ{CsC}I{VuAsFeBwOiBgFgAy@mEb@{DWeD}AVaDnEsPhCsDp[oZrFaLzJkFvBgD|@sCh@CdArAD~Dh@_@hAgFf@x@uArFn@vFVzInDhMpBbNhAdBv@P`AwIb@u@`By@`CZzGcA|AnCdBfIrIhYh@}CrEmC`UyIhDf@`EeB~CfAfBaEnE?rH`ItOzEvAnEvAnJ_@bLyAlLLpXd@jE|DfMJlDr@lCbA|@hOgEn@e@\\{BrAS|ApHrHjJxD`OjCpEvb@|f@fEpDbFhMzAv@rNNhBvAKzCySph@}AnCkDhCUhOyChNfC~KLzNtApFV`EaBbEA`HkBlCZx@b@u@rETv@vAxApJzClLnHfKdCTlA~A`BfGvCzFbBxMbAfClC|@nE{CvKy@jKnFdBzCJrC{ArDoHh@{@fIy@dDKhIuB|P@jLcDzEoFfCgM``@{@fAkAeFg@eHuAuF_Yep@cE{GsE{VuDqOi@mId@}HwIoLkAoGJ_DiA{DrAgFKqHaAoB_@cCeBeBgBg@gAd@}EtHgJqA{HbAcBu@xAoMEcCw@_GyJm_@aCkWGcRRo@kBgEy@}H{SSGiXqDuRe@F{DhFoDzBgDeAeEIsFfBgExFgB`G_CpAqCcAaJKiDcDeCo@}C_CyBn@uBQkBiHcBmCeAeLwCs@gAcDn@iCCsEz@cEMiDiG|@g@[",{"de":203,"en":204},"Der Wilischlauf über 26,8 Kilometer ist ein Landschaftslauf vom Röhrsdorfer Schlosshof bei Dresden, der seine Entscheidung spät fällt: Erst nach Kilometer 14 beginnt der lange Anstieg auf den Wilisch, und wenig später folgt die steilste Rampe des Tages. Die Vorbereitung muss deshalb auf eines zielen, auf Beine, die nach anderthalb Stunden noch klettern können.","The 26.8 km Wilischlauf is a landscape run from the castle courtyard at Röhrsdorf near Dresden that saves its verdict for late: the long climb of the Wilisch only starts after kilometre 14, and the steepest ramp of the day follows soon after. Preparing for it comes down to one thing, legs that can still climb after an hour and a half.",{"de":206,"en":207},"Vom Röhrsdorfer Schlosshof aus läuft die große Runde durch Wald, über Wiesen und durch Dörfer wie Gorknitz, Sürßen, Tronitz, Maxen, Lungkwitz und Saida. Das ist ein Landschaftslauf im Wortsinn, kein Bergrennen: ein kleines Amateurfeld, diesmal in der 49. Auflage, und eine Strecke, die von der Abwechslung zwischen offenem Gelände, Waldstücken und Ortsdurchgängen lebt.\n\nDie ersten Kilometer fallen sanft bis zum tiefsten Punkt bei Kilometer 5,4. Von dort klettert die Strecke stufenweise: Fünf kurze Anstiege, keiner länger als gut einen Kilometer, bringen dich bis Kilometer 12 auf gut 350 Meter. Danach geht fast alles davon wieder verloren. Bei Kilometer 14,5 beginnt das Herzstück, gut drei Kilometer hinauf auf den Wilisch mit rund sieben Prozent im Schnitt. Einzelne Rampen liegen dabei über 20 Prozent.\n\nVom höchsten Punkt auf knapp 450 Metern fällt die Strecke bis kurz vor Kilometer 21 wieder tief ins Tal. Direkt aus dem Talgrund heraus wartet der steilste Abschnitt des Tages, gut ein halber Kilometer mit zwölf Prozent. Was dann kommt, ist ein welliges Stück auf rund 290 Metern und ein letztes Gefälle, mit dem sich die Runde nach rund 600 Höhenmetern schließt.","From the castle courtyard at Röhrsdorf the big loop heads through forest, across meadows and through villages such as Gorknitz, Sürßen, Tronitz, Maxen, Lungkwitz and Saida. This is a landscape run in the plain sense of the word rather than a mountain race: a small amateur field, here in its 49th edition, on a course that lives on the alternation of open ground, woodland and village passages.\n\nThe opening kilometres slope gently down to the lowest point at kilometre 5.4. From there the course climbs in stages: five short ascents, none much over a kilometre, lift you to a little above 350 metres by kilometre 12. Nearly all of that is then given back. At kilometre 14.5 the centrepiece begins, just over three kilometres up the Wilisch at around seven percent on average. Single ramps go beyond 20 percent.\n\nFrom the high point at just under 450 metres the course drops back into the valley until shortly before kilometre 21. Straight out of the valley floor comes the steepest section of the day, a little over half a kilometre at twelve percent. What follows is a rolling stretch at around 290 metres and one last descent, closing the loop after roughly 600 metres of climbing.",{"de":209,"en":210},"Das leichte Gefälle zum Auftakt ist die erste Falle. Fünf Kilometer bergab fühlen sich nach geschenkter Zeit an, doch wer hier über seinem Rennschritt läuft, bezahlt am Wilisch dafür. Lauf diesen Abschnitt bewusst locker und nimm die fünf Anstiege bis Kilometer 12 als Vorarbeit, nicht als Gelegenheit, Plätze gutzumachen. Die vier Verpflegungspunkte nutzt du früh, nicht erst, wenn es knapp wird.\n\nRennentscheidend sind die Kilometer 14,5 bis 21,5. Am Wilisch hältst du einen Takt, den du oben noch fortsetzen könntest, und die Rampen über 20 Prozent gehst du zügig, statt sie mit hohem Puls zu erlaufen. Wer oben locker ankommt, lässt es auf dem langen Gefälle rollen; wer dort schon leer ist, verliert bergab Minuten und ruiniert sich die Oberschenkel.\n\nDie tückischste Stelle kommt danach. Der steile Gegenanstieg bei Kilometer 20,8 trifft auf Beine, die gerade rund 220 Höhenmeter abgefedert haben, und er kann dich komplett stoppen. Geh ihn, wenn es sein muss, aber lauf oben sofort wieder an, denn das wellige Stück bis Kilometer 24 belohnt jeden, der noch einen Rhythmus findet.","The gentle downhill at the start is the first trap. Five kilometres of falling ground feel like free time, but anything run above race effort here is repaid on the Wilisch. Keep this stretch deliberately easy and treat the five ascents up to kilometre 12 as groundwork, not as a chance to gain places. Use the four refreshment points early, not once you are already running short.\n\nThe race is decided between kilometres 14.5 and 21.5. On the Wilisch, hold a cadence you could carry on past the top, and power-walk the ramps above 20 percent instead of forcing them at a high heart rate. Arrive at the summit with something left and the long descent rolls for you; arrive empty and it costs you minutes and your quads.\n\nThe nastiest moment comes afterwards. The steep counter-climb at kilometre 20.8 meets legs that have just absorbed around 220 metres of descent, and it can stop you dead. Walk it if you must, but start running the moment you are over the top, because the rolling stretch to kilometre 24 rewards anyone who can still find a rhythm.",{"de":212,"en":213},"Für die große Runde sind Altersklassenläufer etwa 2:30 bis 3:30 Stunden unterwegs. Das ist eine lange aerobe Belastung, aber keine gleichmäßige: Die harten Phasen kommen in Stößen, sie verdichten sich ab der Streckenmitte, und die Gefälle dazwischen bringen weniger Erholung, als sie versprechen.\n\nDer Wilisch wartet erst nach rund anderthalb Stunden, und genau dort setzt das Training an. Leg die Höhenmeter deiner langen Läufe ins letzte Drittel: erst ruhig durch hügeliges Gelände, dann ein Anstieg von 20 bis 30 Minuten in einem Takt, den du durchhältst. In den Wochen davor bereiten wiederholte Bergläufe von fünf bis acht Minuten darauf vor.\n\nGenauso wichtig ist die Gegenrichtung. Abstieg und direkt folgender steiler Gegenanstieg lassen sich üben: Lauf einen längeren Hang kontrolliert hinunter und häng sofort einen kurzen, steilen Anstieg an. So lernen die Oberschenkel die Bremsarbeit, und du kennst das Gefühl, aus dem Bergablaufen heraus klettern zu müssen. Zügiges Bergaufgehen gehört mit ins Programm, denn auf den steilsten Rampen ist es die schnellere Technik.\n\nDer Termin Mitte April legt deinen Aufbau in die Wintermonate. Weil die Runde durch Wald und über Wiesen führt, gehören regelmäßige Läufe abseits des Asphalts dazu, damit Fußgelenke und Laufschritt den wechselnden Untergrund kennen. Trinken und Essen im Lauf probierst du in den langen Einheiten aus, denn bei dieser Dauer ist das Teil der Vorbereitung.","Age-group runners should expect around 2:30 to 3:30 hours on the big loop. That is a long aerobic effort but not a steady one: the hard phases arrive in surges, they crowd together from halfway onwards, and the descents between them offer less recovery than they promise.\n\nThe Wilisch only arrives after about an hour and a half, and that is where training has to aim. Put the climbing of your long runs into their final third: easy hilly ground first, then a 20 to 30 minute ascent at a cadence you can sustain. Repeated hill efforts of five to eight minutes prepare the ground for this in the preceding weeks.\n\nThe opposite direction matters just as much. The descent and the steep counter-climb straight after it can be rehearsed: run a longer slope down under control and go directly into a short, steep ascent. Your quads learn the braking work, and you get to know the feeling of having to climb out of a downhill. Brisk uphill walking belongs in the programme too, since on the steepest ramps it is the faster technique.\n\nA mid-April date puts your build-up in the winter months. Because the loop runs through forest and across meadows, regular runs away from tarmac belong in the plan, so that ankles and stride are used to changing ground. Try out drinking and eating on the move during long sessions, because over this duration that is part of the preparation.",{"raceName":215,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":21,"leg":20,"legGroup":20,"distanceInMeters":216,"elevationGainInMeters":217,"format":24,"profile":218,"intro":339,"description":342,"pacing":345,"training":348},"Wilischlauf 9,2 km",9200,90,{"classification":219,"routeShape":27,"totalAscentM":217,"totalDescentM":220,"netElevationM":221,"vertPerKm":222,"climbs":223,"remainingVertM":79,"gradientDistribution":236,"downsampledProfile":240,"trackPolyline":338},"ROLLING",116,-27,9.8,[224,229],{"startKm":225,"lengthKm":226,"avgGradientPct":63,"maxGradientPct":124,"elevGainM":227,"score":228,"category":20},5.5,0.65,43,4276,{"startKm":230,"lengthKm":231,"avgGradientPct":232,"maxGradientPct":233,"elevGainM":234,"score":235,"category":20},6.88,0.85,3.3,4.5,28,2823,{"flatPct":237,"upPct":184,"downPct":238,"steepUpPct":239,"steepDownPct":79},38.1,37,1.6,[241,243,245,248,250,252,253,256,259,261,264,267,269,271,274,277,280,282,285,287,290,293,296,299,301,304,307,309,312,315,317,319,321,324,327,329,331,333,335,336],{"km":79,"elevM":242},244,{"km":244,"elevM":242},0.23,{"km":246,"elevM":247},0.48,241,{"km":34,"elevM":249},236,{"km":251,"elevM":200},0.93,{"km":54,"elevM":70},{"km":254,"elevM":255},1.4,222,{"km":257,"elevM":258},1.65,218,{"km":260,"elevM":258},1.88,{"km":262,"elevM":263},2.1,219,{"km":265,"elevM":266},2.35,216,{"km":268,"elevM":96},2.58,{"km":270,"elevM":96},2.8,{"km":272,"elevM":273},3.05,213,{"km":275,"elevM":276},3.28,212,{"km":278,"elevM":279},3.5,211,{"km":281,"elevM":279},3.75,{"km":283,"elevM":284},3.98,209,{"km":42,"elevM":286},205,{"km":288,"elevM":289},4.45,195,{"km":291,"elevM":292},4.68,183,{"km":294,"elevM":295},4.93,169,{"km":297,"elevM":298},5.15,158,{"km":33,"elevM":300},153,{"km":302,"elevM":303},5.63,161,{"km":305,"elevM":306},5.85,176,{"km":308,"elevM":289},6.08,{"km":310,"elevM":311},6.33,196,{"km":313,"elevM":314},6.55,198,{"km":316,"elevM":102},6.78,{"km":318,"elevM":279},7.03,{"km":320,"elevM":258},7.25,{"km":322,"elevM":323},7.48,224,{"km":325,"elevM":326},7.73,233,{"km":328,"elevM":200},7.95,{"km":330,"elevM":93},8.2,{"km":332,"elevM":276},8.43,{"km":334,"elevM":96},8.65,{"km":124,"elevM":93},{"km":337,"elevM":93},9.13,"kgavHyzgsAoHQuCnQmBvGyBgCiF}C{DcGiACsCtBgCuA{@aFGyD|DaZpE_Mm@mXrBgJuCeD{JaY_DaUkBgFgAeAiLImBm@Yy@`FcSvByDn\\k[zFcL`KcGlDkHpA~@VdEd@c@|@gEj@PqA~GnAbSzBnFxBfPfArC|@n@t@c@zB}JrM{@xAhCfM~c@eGhEwFxHxFrTkArEFnBcI`Xf@dFs@zA\\jDsCbKkB`CwBjNu@zQwGjCi@s@",{"de":340,"en":341},"Beim Wilischlauf ist die 9,2-Kilometer-Strecke die Wahl für alle, die Tempo statt Höhenmeter suchen: eine Runde vom Röhrsdorfer Schlosshof bei Dresden, die lange sanft fällt, den Großteil ihrer Kletterarbeit auf gut zwei Kilometern erledigt und mit mehreren Geländewechseln für einen Rhythmus sorgt, der Läufern jeder Leistungsstufe liegt.","At the Wilischlauf the 9.2 km course is the choice for anyone after pace rather than climbing: a loop from the castle courtyard at Röhrsdorf near Dresden that falls gently for a long way, does most of its climbing inside a little over two kilometres, and uses several changes of terrain to set a rhythm that suits runners of every level.",{"de":343,"en":344},"Am Schlosshof in Röhrsdorf geht es los, und die Strecke gliedert sich in klar getrennte Teile. Die ersten vier Kilometer fallen kaum merklich, ein Stück, auf dem sich ein gleichmäßiger Schritt fast von selbst einstellt. Dann wird das Gefälle stärker, und bis Kilometer 5,4 verlierst du noch einmal rund 50 Meter.\n\nAm Tiefpunkt dreht die Runde. Bei Kilometer 5,5 beginnt der steilste Abschnitt, gut 600 Meter mit über sechs Prozent im Schnitt. Nach einem kurzen ruhigen Stück schließt bei Kilometer 6,9 ein längerer, flacherer Anstieg an, der dich zurück auf rund 230 Meter bringt. In diesen gut zwei Kilometern steckt fast alles, was die Strecke an Höhe verlangt.\n\nDanach fällt der Weg kurz ab und läuft nahezu eben aus. Insgesamt bleibt es bei rund 90 Höhenmetern, denn der Wilisch selbst gehört der langen Strecke. Was diese Runde ausmacht, sind ihre Wechsel im Gelände auf engem Raum und ein Tempo, das sich immer wieder neu finden muss. Unterwegs gibt es einen Verpflegungspunkt.","Things get under way at the castle courtyard in Röhrsdorf, and the course falls into clearly separate parts. The first four kilometres drop almost imperceptibly, a stretch on which an even stride more or less settles by itself. Then the slope sharpens, and by kilometre 5.4 you lose another 50 metres or so.\n\nAt the low point the loop turns. Kilometre 5.5 brings the steepest section, a little over 600 metres at more than six percent on average. After a short quiet stretch, a longer and gentler ascent starts at kilometre 6.9 and carries you back to around 230 metres. Those two-odd kilometres hold nearly everything the course asks of you in height.\n\nAfter that the way dips briefly and runs out almost level. The total stays at around 90 metres of climbing, because the Wilisch itself belongs to the long course. What defines this loop is how often the terrain changes in a short space, and a pace that has to be found again each time. There is one refreshment point along the way.",{"de":346,"en":347},"Hier entscheidet sich der Lauf nicht am Berg, sondern auf dem Weg dorthin. Die ersten fünf Kilometer tragen dich abwärts, und das Tempo kommt so mühelos, dass du es leicht überziehst. Such dir einen Schritt, bei dem du ruhig atmest, und lass das stärkere Gefälle ab Kilometer 4 einfach rollen, ohne zusätzlich Druck zu machen.\n\nDie Schlüsselstelle liegt zwischen den Kilometern 5,5 und 7,7. Geh den ersten Anstieg mit kurzen Schritten an und lass den Puls nicht davonlaufen, denn der zweite, flachere Anstieg ist länger und belohnt, wer dort wieder auf Tempo kommt. Das ruhige Stück dazwischen ist deine einzige Erholung: Nutz sie, statt dort schon zu drücken.\n\nHinter dem Scheitelpunkt bleiben gut anderthalb Kilometer, die erst fallen und dann fast eben sind. Das ist der Moment, in dem sich die Geduld auszahlt: Wer die beiden Anstiege kontrolliert gelaufen ist, kann jetzt noch einmal zulegen, während andere ihre Atmung sortieren.","This race is settled not on the hill but on the way to it. The first five kilometres carry you downhill, and speed comes so easily that it is simple to overdo it. Find a stride at which you breathe calmly, and let the steeper fall from kilometre 4 roll without adding any push of your own.\n\nThe key passage lies between kilometres 5.5 and 7.7. Take the first ascent with short steps and keep your heart rate from running away, because the second, gentler climb is longer and rewards those who can get back up to speed on it. The quiet stretch between the two is your only recovery, so use it rather than pressing already.\n\nBeyond the crest there is a little over a kilometre and a half left, first falling, then nearly level. This is where patience pays: if you ran both ascents under control you can lift once more here, while others are still sorting out their breathing.",{"de":349,"en":350},"Altersklassenläufer brauchen für diese Runde etwa 45 bis 65 Minuten. Das ist ein zügiger Dauerlauf nahe an der Schwelle, in den sich ein harter Mittelteil schiebt. Die Belastung ist also überwiegend gleichmäßig aerob, doch im Anstieg geht sie kurz darüber hinaus, und ausgerechnet danach sollst du wieder Tempo laufen.\n\nGenau dieser Wechsel ist der Kern der Vorbereitung. Lauf Tempodauerläufe, in deren zweite Hälfte du zwei Steigungen einbaust: rund vier Minuten steiler, eine Minute locker, dann fünf bis sechs Minuten flacher bergauf, anschließend ohne Pause zurück ins Renntempo. Die Abfolge bildet den Abschnitt zwischen den Kilometern 5,5 und 7,7 fast eins zu eins ab.\n\nDazu kommt das lange Gefälle am Anfang, das Kraft kostet, ohne dass du es merkst. Leichte Gefällestrecken im Wettkampftempo gewöhnen Waden und Oberschenkel daran und zeigen dir, wie sich dein Renntempo anfühlt, wenn es zu leicht fällt. Ein Tempogefühl ohne Uhr ist hier mehr wert als jeder Kilometerschnitt.\n\nDer Termin Mitte April legt die letzten Tempowochen ans Ende des Winters, plane sie also rechtzeitig ein. Wegen der vielen Geländewechsel solltest du regelmäßig abseits der Straße laufen, damit der Schritt beim Übergang nicht jedes Mal aus dem Takt kommt. Der eine Verpflegungspunkt spielt bei dieser Dauer eine Nebenrolle: Du musst das Trinken im Lauf nicht eigens üben, solltest aber gut versorgt an den Start gehen.","Age-group runners need around 45 to 65 minutes for this loop. That makes it a brisk tempo run close to threshold with a hard middle section pushed into it. The load is mostly even and aerobic, but on the climbs it briefly goes beyond that, and straight afterwards you are meant to run at pace again.\n\nThat switch is the heart of the preparation. Run tempo sessions with two climbs built into their second half: around four minutes on steeper ground, one minute easy, then five to six minutes uphill on a gentler gradient, and straight back to race pace with no pause. The sequence copies the section between kilometres 5.5 and 7.7 almost exactly.\n\nThen there is the long downhill at the start, which costs strength without you noticing. Gentle downhill stretches at race pace accustom calves and quads to the work and teach you how your race pace feels when it comes too easily. A sense of pace without the watch is worth more here than any kilometre split.\n\nA mid-April date places your last weeks of tempo work at the end of winter, so plan them in good time. With so many changes of terrain you should run off the road regularly, so that your stride does not lose its beat at every transition. The single refreshment point plays a minor part over this duration: there is no need to practise drinking on the move, but do arrive at the start well supplied.",[352],{"eventName":6,"eventDate":9,"eventHomepageUrl":11},[354,363,371,378,387,395],{"slug":355,"eventName":356,"proseName":357,"city":359,"country":8,"eventType":14,"eventDate":360,"distanceInMeters":361,"elevationGainInMeters":362,"classification":26},"obermogersheimer-koderlauf","Obermögersheimer Koderlauf 2027",{"de":358,"en":358},"Obermögersheimer Koderlauf","Wassertrüdingen","2027-05-29T00:00:00.000Z",25000,577,{"slug":364,"eventName":365,"proseName":366,"city":367,"country":8,"eventType":14,"eventDate":368,"distanceInMeters":369,"elevationGainInMeters":57,"classification":370},"dresden-half","DresdenHALF",{"de":365,"en":365},"Dresden","2027-09-05T00:00:00.000Z",21097,"FLAT",{"slug":372,"eventName":373,"proseName":374,"city":375,"country":8,"eventType":14,"eventDate":376,"distanceInMeters":361,"elevationGainInMeters":377,"classification":219},"s25-berlin","S 25 Berlin",{"de":373,"en":373},"Berlin","2027-04-18T00:00:00.000Z",210,{"slug":379,"eventName":380,"proseName":381,"city":383,"country":8,"eventType":14,"eventDate":384,"distanceInMeters":385,"elevationGainInMeters":386,"classification":26},"loewenlauf-bad-zwesten","Löwenlauf Bad Zwesten 2027",{"de":382,"en":382},"Löwenlauf Bad Zwesten","Bad Zwesten","2027-05-23T00:00:00.000Z",34000,808,{"slug":388,"eventName":389,"proseName":390,"city":367,"country":8,"eventType":14,"eventDate":392,"distanceInMeters":393,"elevationGainInMeters":394,"classification":370},"dresden-marathon","Dresden-Marathon",{"de":389,"en":391},"Dresden Marathon","2027-10-31T00:00:00.000Z",42195,174,{"slug":396,"eventName":397,"proseName":398,"city":367,"country":8,"eventType":14,"eventDate":400,"distanceInMeters":393,"elevationGainInMeters":401,"classification":370},"oberelbe-marathon","VVO Oberelbe-Marathon",{"de":397,"en":399},"VVO Oberelbe Marathon","2027-04-25T00:00:00.000Z",145,"\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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