[{"data":1,"prerenderedAt":411},["ShallowReactive",2],{"race-colle-san-marco-winter-trail":3,"race-related-colle-san-marco-winter-trail":362,"supplied-design-youb-rennen":410},{"slug":4,"slugAliases":5,"eventName":6,"city":7,"country":8,"eventDate":9,"updatedAt":10,"eventHomepageUrl":11,"proseName":12,"eventType":13,"courses":14,"editions":360},"colle-san-marco-winter-trail",[],"Colle San Marco Winter Trail 2027","Ascoli Piceno","Italy","2027-01-17T00:00:00.000Z","2026-11-03T01:45:48.000Z","https://www.tmltrail.it/winter-trail-di-colle-san-marco/",{"de":6,"en":6},"Running",[15,204],{"raceName":16,"kind":17,"hasTrack":18,"composedLegs":19,"startDate":20,"leg":19,"legGroup":19,"distanceInMeters":21,"elevationGainInMeters":22,"format":23,"profile":24,"intro":192,"description":195,"pacing":198,"training":201},"Winter Trail 20 km","STANDARD",true,null,"2027-01-17",20000,972,"FIXED_DISTANCE",{"classification":25,"routeShape":26,"totalAscentM":22,"totalDescentM":22,"netElevationM":27,"vertPerKm":28,"climbs":29,"remainingVertM":27,"gradientDistribution":67,"downsampledProfile":73,"trackPolyline":191},"MOUNTAINOUS","loop",0,48.1,[30,37,45,52,60],{"startKm":31,"lengthKm":32,"avgGradientPct":33,"maxGradientPct":34,"elevGainM":35,"score":36,"category":19},1,0.65,10.2,16.8,67,6657,{"startKm":38,"lengthKm":39,"avgGradientPct":40,"maxGradientPct":41,"elevGainM":42,"score":43,"category":44},2.17,1.18,9.7,14.8,114,11380,"4",{"startKm":46,"lengthKm":47,"avgGradientPct":48,"maxGradientPct":49,"elevGainM":50,"score":51,"category":44},3.6,0.78,15.1,23.9,117,11718,{"startKm":53,"lengthKm":54,"avgGradientPct":55,"maxGradientPct":56,"elevGainM":57,"score":58,"category":59},5.05,4.08,12.3,25.7,502,50184,"2",{"startKm":61,"lengthKm":62,"avgGradientPct":63,"maxGradientPct":64,"elevGainM":65,"score":66,"category":44},14.13,1.35,10.6,28.3,143,14307,{"flatPct":68,"upPct":69,"downPct":70,"steepUpPct":71,"steepDownPct":72},8,16.6,16.2,29,30.2,[74,76,79,82,85,88,91,94,97,100,103,106,109,112,115,118,121,124,127,130,133,136,139,142,144,147,150,152,155,158,161,164,167,170,173,176,179,182,185,188],{"km":27,"elevM":75},705,{"km":77,"elevM":78},0.53,707,{"km":80,"elevM":81},1.02,715,{"km":83,"elevM":84},1.55,778,{"km":86,"elevM":87},2.08,772,{"km":89,"elevM":90},2.6,815,{"km":92,"elevM":93},3.1,875,{"km":95,"elevM":96},3.63,887,{"km":98,"elevM":99},4.15,981,{"km":101,"elevM":102},4.65,984,{"km":104,"elevM":105},5.18,955,{"km":107,"elevM":108},5.7,1025,{"km":110,"elevM":111},6.23,1078,{"km":113,"elevM":114},6.73,1101,{"km":116,"elevM":117},7.25,1179,{"km":119,"elevM":120},7.78,1273,{"km":122,"elevM":123},8.28,1339,{"km":125,"elevM":126},8.8,1422,{"km":128,"elevM":129},9.32,1439,{"km":131,"elevM":132},9.85,1355,{"km":134,"elevM":135},10.35,1325,{"km":137,"elevM":138},10.88,1232,{"km":140,"elevM":141},11.4,1118,{"km":143,"elevM":114},11.93,{"km":145,"elevM":146},12.43,1068,{"km":148,"elevM":149},12.95,1023,{"km":151,"elevM":22},13.48,{"km":153,"elevM":154},13.98,877,{"km":156,"elevM":157},14.5,945,{"km":159,"elevM":160},15.03,975,{"km":162,"elevM":163},15.55,1014,{"km":165,"elevM":166},16.05,967,{"km":168,"elevM":169},16.58,916,{"km":171,"elevM":172},17.1,881,{"km":174,"elevM":175},17.6,822,{"km":177,"elevM":178},18.13,773,{"km":180,"elevM":181},18.65,780,{"km":183,"elevM":184},19.18,721,{"km":186,"elevM":187},19.68,711,{"km":189,"elevM":190},20.2,704,"}eldGks{qAl@fBRQmEbEyAbJ|AhGhCs@TpAw@dEtAm@NhBdCjBClAaCxCCz@r@|AtAe@|AgBnBv@lCa@~BrB`C]fNFpHhEdKhN`B~@zEkBc@}AmBoBI{Fm@{C{@oAxAFjAfA~Cn@~Bs@~CPpEoBpElKnD|Ao@dEn@~@?r@bCuAbDe@zBz@~@{@`DUCeBv@dMKlCnBbJ|ClCbFrB~DrDnBYlGhAtACwBeHwBaDrDk@yHqKlCJfBi@Xc@YqE`@{@`Ew@vDf@`KuCvBoDrBgBhC_GjBuARsGr@?BcAhETGoF`BqAjB}FzI_N`@oB~@eApC}GfA_FdCoBpABxAkAvBaE`F{DtC}HdAd@d@|BN|E`AjDs@z@Cv@nDpNJWkA~DgFvDePvIXbAlAn@xB`O{C`CcBk@kCbFuDjDeBjDkB`BcEJuHdC}A?YbAgAi@eAdEwBh@mImAqCJh@WtAmEcAc@_AyEeAJ_CyK_A_WTiAz@PJs@uCyAqErBuAEcB]oAkC{@_@yFhCwBlEYoDTmGUmCaBcAs@v@{@Y]jBa@VgBgJuEeGPyCaE_JCbBYg@QdAOqAo@n@QaAm@C\\rBGpCr@`DBrD|AtFjB|AsB|AcDCdC~CbCjA?r@qA`G{BxCz@j@bCgDCdBtCgCjBhBYzE{@X}C~D_F`EgAJeCuAiCYsAfBwG~ByA`@oBO`ErBaElB}CO_Cr@_Do@kAgAyAGz@nAl@zCHzFlBnBb@|AuC|AeALaB_AgKiNoHiEgNGaC\\_CsBmC`@oBw@}AfBuAd@s@}AB{@`CyCBmAeCkBOiBuAl@v@eEUqAgCr@_BiGxAcJjEaE",{"de":193,"en":194},"Der Colle San Marco Winter Trail führt dich auf der langen Strecke im Januar von rund 700 auf über 1.400 Meter: Bergpfade nahe Ascoli Piceno, rund 1.000 Höhenmeter auf 20 Kilometern und ein einziger Anstieg, der die Hälfte davon verlangt. Deine Vorbereitung gilt diesen vier Kilometern und dem steilen Weg zurück nach unten.","On its long course the Colle San Marco Winter Trail takes you from around 700 to over 1,400 metres in January: mountain paths near Ascoli Piceno, about 1,000 metres of climbing over 20 km, and a single ascent that accounts for half of it. Your preparation belongs to those four kilometres and to the steep way back down.",{"de":196,"en":197},"Los geht es im Ortsteil Colle nahe Ascoli Piceno, und der erste Kilometer bleibt fast flach. Danach reihen sich drei kurze Rampen aneinander, die dich bis Kilometer 4,5 auf knapp 1.000 Meter bringen. Die letzte ist mit im Schnitt rund 15 Prozent die steilste und die erste echte Prüfung des Vormittags.\n\nNach einer kleinen Senke beginnt bei Kilometer 5 das eigentliche Rennen. Vier Kilometer lang steigt der Pfad fast ohne Unterbrechung, gut 500 Höhenmeter am Stück, bis kurz hinter Kilometer 9 der höchste Punkt auf rund 1.440 Metern erreicht ist. Zur Streckenhälfte gibt es die Verpflegung, dann fällt die Runde bis Kilometer 14 auf unter 900 Meter.\n\nDort steht der Gegenanstieg, den viele unterschätzen dürften: gut ein Kilometer, rund 140 Höhenmeter, mit kurzen, sehr steilen Stücken. Ab Kilometer 15,5 geht es dann fast nur noch abwärts zurück zum Ausgangspunkt, wo die Zielverpflegung wartet. Das Gelände lässt über die ganze Runde wenig Rhythmus zu: Mehr als die Hälfte der Strecke ist steil, bergauf wie bergab, und nur ein kleiner Rest ist flach.","The race leaves from the Colle district near Ascoli Piceno, and the first kilometre stays almost level. Three short ramps then follow one another and lift you to just under 1,000 metres by km 4.5. The last of them, at around 15 percent on average, is the steepest and the first real test of the morning.\n\nAfter a small dip, the real race begins at km 5. For four kilometres the path climbs almost without a break, a good 500 metres in one go, until the high point at around 1,440 metres arrives just past km 9. The refreshment station sits at halfway, and from there the loop drops below 900 metres by km 14.\n\nThat is where the counter-climb stands, the part most likely to catch you out: a little over a kilometre, around 140 metres of gain, with short and very steep pitches. From km 15.5 the way leads almost entirely downhill to where you started, and finish refreshments are waiting there. The terrain gives you little rhythm anywhere on the loop: more than half the distance is steep, up or down, and only a small remainder is flat.",{"de":199,"en":200},"Teile den Tag in drei Blöcke: die Rampen bis Kilometer 5, den langen Anstieg und alles danach. Der erste Block ist nur Anlauf. Mit frischen Beinen wirken die drei Rampen laufbar, und genau hier liegt die erste Falle: Wer die 15-Prozent-Passage hochdrückt, bezahlt dafür kurz darauf am Berg. Geh die steilen Meter von Anfang an.\n\nRennentscheidend sind die Kilometer 5 bis 9. Bei im Schnitt über zwölf Prozent ist das für die meisten Hobbyläufer Gehgelände, also plane einen kräftigen, gleichmäßigen Schritt und laufe nur dort, wo der Pfad nachgibt. Oben sollte noch genug Kraft da sein, um den Abstieg sauber zu laufen. Nimm die Verpflegung bewusst mit, sie liegt kurz hinter dem höchsten Punkt.\n\nDie zweite Falle ist der Abstieg selbst. Über 550 Höhenmeter bergab laden dazu ein, Zeit gutzumachen, doch wer dabei hart bremst, kommt mit leeren Oberschenkeln an den Gegenanstieg bei Kilometer 14 und hat danach noch rund 300 Höhenmeter hinunter ins Ziel vor sich.","Split the day into three blocks: the ramps up to km 5, the long ascent, and everything after it. The first block is only a run-up. On fresh legs the three ramps look runnable, and that is the first trap: push the 15 percent pitch and you pay for it on the mountain soon afterwards. Walk the steep metres from the start.\n\nThe race is decided between km 5 and km 9. At over twelve percent on average this is walking ground for most amateur runners, so plan a strong, even stride and run only where the path eases. You want enough left at the top to descend cleanly. Make deliberate use of the refreshment station, which comes shortly after the high point.\n\nThe second trap is the descent itself. Over 550 metres of downhill invite you to win time back, but heavy braking delivers you to the counter-climb at km 14 with empty quads, and around 300 metres of descent to the finish still lie beyond it.",{"de":202,"en":203},"Rechne je nach Bergform und Trittsicherheit mit etwa drei bis vier Stunden. Gleichmäßig wird diese Zeit nie: Eine lange aerobe Belastung trägt das Rennen, darauf kommen kraftbetonte Spitzen in den steilen Rampen und viel Haltearbeit der Muskulatur beim Bergablaufen.\n\nDrei Stellen musst du gezielt vorbereiten. Der Hauptanstieg verlangt 40 bis 60 Minuten ununterbrochenes Steigen im Gehschritt, auf vorbelasteten Beinen. Der Abstieg danach fordert Oberschenkel und Konzentration auf Bergpfaden. Der Gegenanstieg schließlich trifft dich, wenn beides schon hinter dir liegt.\n\nDaraus ergeben sich die Schwerpunkte. Lange Bergläufe mit 600 bis 800 Höhenmetern bilden das Gerüst, am besten mit dem größten Anstieg erst nach einer Stunde. Steigeinheiten von 20 bis 30 Minuten am Stück in steilem Gelände schulen zügiges Gehen, das hier mehr bringt als Laufen. Laufe außerdem regelmäßig längere Abstiege, und setze ans Ende einzelner Einheiten bewusst noch eine kurze, steile Steigung, um die Situation bei Kilometer 14 nachzustellen.\n\nDer Termin bestimmt den Rest: Deine Hauptvorbereitung fällt in den Spätherbst, das Rennen in den Januar, und zwischen Start und höchstem Punkt liegen über 700 Meter Höhe. Lege lange Einheiten auch in die Kälte, teste Schichten für Aufstieg und Abstieg und probiere Schuhe mit gutem Griff auf rutschigem Pfad. Unterwegs gibt es nur eine Verpflegung, übe also, das Nötige selbst dabeizuhaben.","Expect roughly three to four hours, depending on your climbing fitness and sureness of foot. That time is never even: a long aerobic effort carries the race, with strength-heavy spikes on the steep ramps and a lot of braking work for the muscles on the way down.\n\nThree places need specific preparation. The main ascent asks for 40 to 60 minutes of unbroken climbing at a hiking pace, on legs that have already worked. The descent after it tests your quads and your concentration on mountain paths. The counter-climb then arrives with both of those behind you.\n\nThe priorities follow from that. Long mountain runs with 600 to 800 metres of gain form the framework, ideally with the biggest climb placed after the first hour. Sustained steep sessions of 20 to 30 minutes build the fast hiking that pays more here than running. Add regular longer descents too, and finish some sessions with a short, steep climb to recreate the situation at km 14.\n\nThe date settles the rest: your main build falls in late autumn, the race in January, and over 700 metres of altitude separate the start from the high point. Put long sessions in the cold as well, test layers for both the climb and the descent, and try shoes with good grip on slippery paths. There is only one refreshment station on course, so practise carrying what you need.",{"raceName":205,"kind":17,"hasTrack":18,"composedLegs":19,"startDate":20,"leg":19,"legGroup":19,"distanceInMeters":206,"elevationGainInMeters":207,"format":23,"profile":208,"intro":348,"description":351,"pacing":354,"training":357},"Winter Trail 10 km",10000,344,{"classification":25,"routeShape":26,"totalAscentM":207,"totalDescentM":207,"netElevationM":27,"vertPerKm":209,"climbs":210,"remainingVertM":27,"gradientDistribution":237,"downsampledProfile":243,"trackPolyline":347},37.2,[211,217,223,230],{"startKm":212,"lengthKm":32,"avgGradientPct":213,"maxGradientPct":214,"elevGainM":215,"score":216,"category":19},1.05,11.7,18.3,76,7615,{"startKm":218,"lengthKm":219,"avgGradientPct":40,"maxGradientPct":220,"elevGainM":221,"score":222,"category":44},2.28,1.23,14.4,119,11880,{"startKm":224,"lengthKm":225,"avgGradientPct":226,"maxGradientPct":227,"elevGainM":228,"score":229,"category":44},3.73,0.85,12.5,20.4,106,10636,{"startKm":231,"lengthKm":232,"avgGradientPct":233,"maxGradientPct":234,"elevGainM":235,"score":236,"category":19},7.18,0.33,4.9,8.3,16,1595,{"flatPct":238,"upPct":239,"downPct":240,"steepUpPct":241,"steepDownPct":242},12.4,20.5,21.6,22.4,23,[244,245,248,251,253,255,257,260,263,265,268,270,272,275,278,281,284,287,290,293,296,299,301,304,307,309,312,315,318,321,324,326,329,332,335,338,339,341,343,345],{"km":27,"elevM":190},{"km":246,"elevM":247},0.23,703,{"km":249,"elevM":250},0.48,709,{"km":252,"elevM":81},0.7,{"km":254,"elevM":187},0.95,{"km":39,"elevM":256},722,{"km":258,"elevM":259},1.43,760,{"km":261,"elevM":262},1.65,788,{"km":264,"elevM":84},1.9,{"km":266,"elevM":267},2.13,771,{"km":269,"elevM":84},2.38,{"km":89,"elevM":271},803,{"km":273,"elevM":274},2.85,833,{"km":276,"elevM":277},3.08,861,{"km":279,"elevM":280},3.33,886,{"km":282,"elevM":283},3.55,892,{"km":285,"elevM":286},3.8,897,{"km":288,"elevM":289},4.03,921,{"km":291,"elevM":292},4.28,968,{"km":294,"elevM":295},4.5,998,{"km":297,"elevM":298},4.75,996,{"km":300,"elevM":166},4.97,{"km":302,"elevM":303},5.23,934,{"km":305,"elevM":306},5.45,914,{"km":107,"elevM":308},902,{"km":310,"elevM":311},5.93,885,{"km":313,"elevM":314},6.18,858,{"km":316,"elevM":317},6.4,830,{"km":319,"elevM":320},6.65,802,{"km":322,"elevM":323},6.88,777,{"km":325,"elevM":87},7.13,{"km":327,"elevM":328},7.35,779,{"km":330,"elevM":331},7.6,786,{"km":333,"elevM":334},7.83,756,{"km":336,"elevM":337},8.07,719,{"km":234,"elevM":187},{"km":340,"elevM":81},8.55,{"km":342,"elevM":250},8.78,{"km":344,"elevM":247},9.03,{"km":346,"elevM":190},9.25,"gdldGip{qAaEvDyAbJ~AhGzB{@\\z@w@zExAe@VnAsAtCB|@|Al@rBkBqAtDw@`@Cz@r@|AtAe@lC{CjBe@hBXn@w@|AYzBz@v@hAtHfChBG|DrBrBtAbKhNbB~@xEkBa@}AoBoBG{Fo@{C{@qAxAHlAfA|Cl@`Cq@|CNpEmBtCzHfD~C`AkB~@}F`@Cr@~EpAhCl@xEpCr@~@{@hDWMeAl@qFXgSd@iE?_Aa@YcAHoI|HgAJeCuAiCWsAdBwG~ByAb@oBQ`ErB_EnB_DQ_Cr@_Do@kAgAyAGz@nAl@zCHzFlBnBb@|A{EhBaB_AeKgNsBuA}DsBiBFuHgCw@iA{B{@}AXo@v@iBYkBd@mCzCuAd@s@}AD{@~ByCBmAeCkBkAzCrAuDWoAyAd@t@{E]{@{Bz@}AiGxAcJdE{D",{"de":349,"en":350},"Drei Rampen, dann bergab: So lässt sich die kurze Strecke des Colle San Marco Winter Trail fast vollständig beschreiben. Bis Kilometer 4,5 klettert die Runde auf Bergpfaden nahe Ascoli Piceno auf knapp 1.000 Meter, der Rest gehört dem Abstieg. Für den Januartermin zählen deshalb Kraft am steilen Hang und Mut bergab.","Three ramps, then downhill: that is very nearly the whole story of the Colle San Marco Winter Trail's short course. By km 4.5 the loop has climbed to just under 1,000 metres on mountain paths near Ascoli Piceno, and the rest belongs to the descent. For this January date, that makes strength on steep ground and confidence going down what counts.",{"de":352,"en":353},"Nach rund einem Kilometer zum Einlaufen im Ortsteil Colle setzt die erste Rampe ein und bringt dich rasch 75 Höhenmeter nach oben. Es folgt ein kurzes Stück abwärts, dann die längste Steigung: gut 1,2 Kilometer mit knapp zehn Prozent. Ohne echte Pause schließt die dritte an, kürzer und steiler, mit Spitzen um die 20 Prozent, und endet kurz vor Kilometer 5 am höchsten Punkt. Fast die gesamte Steigung dieser Runde liegt damit hinter dir, bevor die Hälfte gelaufen ist.\n\nWährend die 20 Kilometer von hier aus erst richtig in den Berg ziehen, drehst du ab. Rund 220 Höhenmeter geht es nun auf Bergpfaden hinunter, ein langer steiler Abschnitt, in dem die Runde ihren Charakter zeigt: Bergab ist hier ebenso viel steil wie bergauf. Bei Kilometer 7 unterbricht eine kleine Welle den Rhythmus, flach genug, um sie im Laufschritt zu nehmen.\n\nDanach fällt der Weg ein letztes Mal, und ab Kilometer 8,3 ist es praktisch eben bis ins Ziel am Ausgangspunkt. Dieser Schlusskilometer ist die einzige Stelle, an der reines Lauftempo zählt, und mit gut neun Kilometern ist die Runde etwas kürzer, als ihr Name vermuten lässt.","After about a kilometre to settle in around the Colle district, the first ramp arrives and lifts you 75 metres in a hurry. A short drop follows, then the longest climb: a little over 1.2 km at nearly ten percent. The third follows with no real break, shorter and steeper, with pitches around 20 percent, and ends at the high point just before km 5. Nearly all of the loop's climbing is now behind you, with less than half the distance run.\n\nWhile the 20 km heads properly into the mountain from here, you turn away. Around 220 metres of descent now lead down mountain paths, a long steep section where the loop shows its character: there is as much steep ground going down as going up. At km 7 a small swell interrupts the rhythm, gentle enough to take at a run.\n\nThe path then falls one last time, and from km 8.3 it is practically level to the finish where you started. That closing kilometre is the only place where pure running speed counts, and at a little over nine kilometres the loop is slightly shorter than its name suggests.",{"de":355,"en":356},"Der Aufbau kehrt die übliche Logik um: Hier kannst du am Berg kaum gewinnen, aber viel verlieren, denn die Zeit liegt in der zweiten Hälfte. Lauf die Rampen so, dass du oben sofort wieder ins Laufen kommst. Das heißt für viele, die steilsten Meter der zweiten und dritten Steigung zu gehen, auch wenn es sich früh im Rennen zu vorsichtig anfühlt.\n\nDie Falle ist der Abschnitt zwischen Kilometer 2 und 4,5. Zwei harte Steigungen folgen fast nahtlos aufeinander, und wer die erste mit dem Puls am Anschlag beendet, findet in der zweiten keine Erholung mehr. Bleib dort knapp unter dem, was du könntest.\n\nEntschieden wird das Rennen ab Kilometer 4,7 im Abstieg. Wer oben Luft hat, lässt es hier mit kurzen Schritten rollen und hält die Augen weit voraus. Bremsen kostet auf diesen zweieinhalb Kilometern mehr Zeit als jeder Gehschritt am Anstieg. Heb dir einen Rest für den ebenen Schlusskilometer auf, dort kannst du noch Plätze gutmachen.","The layout reverses the usual logic: you can gain little on the climbs here but lose a lot, because the time is made in the second half. Run the ramps so that you can get straight back into stride at the top. For many that means walking the steepest metres of the second and third climbs, even if it feels too cautious so early.\n\nThe trap is the stretch between km 2 and km 4.5. Two hard climbs follow each other almost seamlessly, and if you finish the first with your heart rate at its ceiling, the second offers no recovery. Stay just under what you could do there.\n\nThe race is settled on the descent from km 4.7. With breath in hand at the top, let it roll on short steps and keep your eyes far ahead. Braking on these two and a half kilometres costs more time than any walking step on the way up. Save something for the flat closing kilometre, where places can still be won.",{"de":358,"en":359},"Für die meisten Altersklassenläufer dauert das Rennen etwa eine Stunde bis 1:30 Stunden. Das ist eine hochintensive Belastung mit klarer Zweiteilung: rund 30 bis 45 Minuten nah an der Schwelle mit anaeroben Spitzen an den Rampen, dann eine schnelle Abwärtspassage, die weniger die Lunge als die Beine fordert.\n\nZwei Fähigkeiten entscheiden. Du musst steile Anstiege von vier bis acht Minuten wiederholen können, ohne dass die nächste Rampe zur Erholungsphase wird. Und du musst direkt danach, mit brennenden Beinen, auf Bergpfaden sicher und schnell bergab laufen.\n\nDafür eignen sich Bergintervalle: vier bis sechs Wiederholungen an einem steilen Hang, mit kurzer Trabpause, nach der du jeweils wieder antrittst. Kombiniere sie mit Abstiegstraining, indem du am Ende der Einheit einen längeren Pfad zügig hinunterläufst, statt locker auszutraben. Kraftübungen für Oberschenkel und Waden, zwei kurze Einheiten pro Woche, machen die vielen steilen Abwärtsmeter belastbarer. Ein lockerer langer Lauf von gut einer Stunde im Gelände genügt als Grundlage.\n\nDa das Rennen im Januar stattfindet, trainiere die Abstiege auch auf nassem Untergrund und bei Kälte, wo du vorsichtiger läufst, als dir lieb ist. Probiere Griff und Trittsicherheit deiner Schuhe rechtzeitig aus, und wähle die Kleidung so, dass sie zur hohen Intensität am Anfang passt und dich im schnellen Abstieg nicht auskühlen lässt.","Most age-group runners will take around one to one and a half hours. That is a high-intensity effort with a clear split: some 30 to 45 minutes near threshold with anaerobic spikes on the ramps, then a fast downhill stretch that asks more of the legs than of the lungs.\n\nTwo abilities decide it. You need to repeat steep climbs of four to eight minutes without the next ramp turning into your recovery. And straight afterwards, with burning legs, you need to run safely and quickly down mountain paths.\n\nHill repeats are the tool for this: four to six reps on a steep slope with a short jog break, pushing off again each time. Pair them with descent practice by running a longer path briskly downhill at the end of the session rather than cooling down gently. Strength work for quads and calves, two short sessions a week, makes all those steep downhill metres more durable. One easy long run of a little over an hour on trails is enough as a base.\n\nBecause the race falls in January, practise the descents on wet ground and in the cold too, where you will run more cautiously than you would like. Try out the grip of your shoes in good time, and choose clothing that suits the high intensity of the opening and still keeps you from chilling on the fast way down.",[361],{"eventName":6,"eventDate":9,"eventHomepageUrl":11},[363,371,378,386,394,401],{"slug":364,"eventName":365,"proseName":366,"city":367,"country":8,"eventType":13,"eventDate":368,"distanceInMeters":369,"elevationGainInMeters":370,"classification":25},"night-trail-lupino-nellorticello","Night Trail Lupino nell'Orticello",{"de":365,"en":365},"Villa Santo Stefano","2027-05-30T00:00:00.000Z",23000,1089,{"slug":372,"eventName":373,"proseName":374,"city":376,"country":8,"eventType":13,"eventDate":377,"distanceInMeters":21,"elevationGainInMeters":19,"classification":25},"trail-riviera-di-ulisse","Trail Riviera di Ulisse 2027",{"de":375,"en":375},"Trail Riviera di Ulisse","Sperlonga","2027-02-14T00:00:00.000Z",{"slug":379,"eventName":380,"proseName":381,"city":383,"country":8,"eventType":13,"eventDate":384,"distanceInMeters":385,"elevationGainInMeters":19,"classification":25},"gran-raid-delle-prealpi-trevigiane","Gran Raid delle Prealpi Trevigiane 2027",{"de":382,"en":382},"Gran Raid delle Prealpi Trevigiane","Segusino","2027-05-15T00:00:00.000Z",19000,{"slug":387,"eventName":388,"proseName":389,"city":390,"country":8,"eventType":13,"eventDate":391,"distanceInMeters":392,"elevationGainInMeters":393,"classification":25},"alpe-della-luna-trail","Alpe della Luna Trail",{"de":388,"en":388},"Badia Tedalda","2027-04-11T00:00:00.000Z",13000,683,{"slug":395,"eventName":396,"proseName":397,"city":398,"country":8,"eventType":13,"eventDate":399,"distanceInMeters":392,"elevationGainInMeters":400,"classification":25},"primavera-fabrianese","Primavera Fabrianese",{"de":396,"en":396},"Fabriano","2027-05-16T00:00:00.000Z",430,{"slug":402,"eventName":403,"proseName":404,"city":405,"country":8,"eventType":13,"eventDate":406,"distanceInMeters":407,"elevationGainInMeters":408,"classification":409},"roma-ostia-half-marathon","Roma-Ostia Half Marathon",{"de":403,"en":403},"Rome","2027-02-28T00:00:00.000Z",21097,82,"FLAT","\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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