[{"data":1,"prerenderedAt":382},["ShallowReactive",2],{"race-mission-trails-twilight-runs":3,"race-related-mission-trails-twilight-runs":334,"supplied-design-youb-rennen":381},{"slug":4,"slugAliases":5,"eventName":6,"city":7,"country":8,"eventDate":9,"updatedAt":10,"eventHomepageUrl":11,"proseName":12,"eventType":14,"courses":15,"editions":332},"mission-trails-twilight-runs",[],"Mission Trails Twilight Runs 2027","San Diego","United States","2027-05-22T00:00:00.000Z","2026-11-01T04:01:14.000Z","https://www.enduranceraceseries.com/mission-trails",{"de":13,"en":13},"Mission Trails Twilight Runs","Running",[16,146,329],{"raceName":17,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":21,"leg":20,"legGroup":20,"distanceInMeters":22,"elevationGainInMeters":23,"format":24,"profile":25,"intro":134,"description":137,"pacing":140,"training":143},"5K","STANDARD",true,null,"2027-05-22",5000,46,"FIXED_DISTANCE",{"classification":26,"routeShape":27,"totalAscentM":23,"totalDescentM":23,"netElevationM":28,"vertPerKm":29,"climbs":30,"remainingVertM":28,"gradientDistribution":38,"downsampledProfile":42,"trackPolyline":133},"ROLLING","loop",0,9.1,[31],{"startKm":32,"lengthKm":33,"avgGradientPct":34,"maxGradientPct":35,"elevGainM":36,"score":37,"category":20},2.17,0.33,3.5,5,11,1136,{"flatPct":39,"upPct":40,"downPct":41,"steepUpPct":28,"steepDownPct":28},30.3,34.3,35.3,[43,45,48,51,53,56,59,61,63,65,68,70,73,75,77,79,82,85,87,90,93,95,97,99,101,103,105,107,109,111,113,115,117,119,121,123,125,127,129,131],{"km":28,"elevM":44},98,{"km":46,"elevM":47},0.13,96,{"km":49,"elevM":50},0.25,97,{"km":52,"elevM":47},0.38,{"km":54,"elevM":55},0.53,94,{"km":57,"elevM":58},0.65,95,{"km":60,"elevM":47},0.78,{"km":62,"elevM":58},0.9,{"km":64,"elevM":55},1.02,{"km":66,"elevM":67},1.15,92,{"km":69,"elevM":47},1.3,{"km":71,"elevM":72},1.43,99,{"km":74,"elevM":44},1.55,{"km":76,"elevM":58},1.68,{"km":78,"elevM":44},1.8,{"km":80,"elevM":81},1.93,101,{"km":83,"elevM":84},2.05,100,{"km":86,"elevM":81},2.2,{"km":88,"elevM":89},2.33,105,{"km":91,"elevM":92},2.45,110,{"km":94,"elevM":92},2.58,{"km":96,"elevM":89},2.7,{"km":98,"elevM":81},2.83,{"km":100,"elevM":84},2.98,{"km":102,"elevM":81},3.1,{"km":104,"elevM":44},3.23,{"km":106,"elevM":58},3.35,{"km":108,"elevM":44},3.48,{"km":110,"elevM":72},3.6,{"km":112,"elevM":47},3.73,{"km":114,"elevM":67},3.88,{"km":116,"elevM":55},4,{"km":118,"elevM":58},4.13,{"km":120,"elevM":47},4.25,{"km":122,"elevM":58},4.38,{"km":124,"elevM":55},4.5,{"km":126,"elevM":47},4.65,{"km":128,"elevM":50},4.78,{"km":130,"elevM":47},4.9,{"km":132,"elevM":50},5.03,"_ingEfkhiUn@c@j@TK`n@fCYbCRlAtAbF[dBbFGbCbGxHz@vCdAxA`@zDCXwBP{BQiC~@gHQyEtBiCE{Ah@{@D}@aAs@HfAUt@sAvBjBfCPnF{BfHPnDgAtAXvBQ]uEeAyA{@wCcGyHFcCeBcFcFZmAuAcCSgCXJan@k@Uo@b@",{"de":135,"en":136},"Bei den Mission Trails Twilight Runs in San Diego ist der 5K der Kurs, auf dem du durchgehend laufen kannst: Er bleibt fast vollständig auf einer Höhe um 100 Meter, während der 25K in die Hügel abbiegt. Hier zählt nicht die Kletterkraft, sondern wie sauber du auf Trail ein hohes Tempo hältst.","At the Mission Trails Twilight Runs in San Diego, the 5K is the course you can run from start to finish: it stays close to 100 metres above sea level while the 25K turns off into the hills. Climbing strength matters little here; holding a high pace cleanly on trail matters a lot.",{"de":138,"en":139},"Der Kurs ist im Grunde eine Stichstrecke mit einer kleinen Wendeschleife am Ende: Du läufst gut zwei Kilometer hinaus, drehst eine Runde von wenigen hundert Metern und kommst auf demselben Weg zurück zum Start. Das Hinausstück teilst du dir mit dem 25K, und auf ihm pendelt das Gelände nur um ein paar Meter. Kurze Wellen, aber keine davon lang genug, um den Schritt zu brechen.\n\nDie einzige Steigung, die den Namen verdient, liegt in der Wendeschleife. Ab Kilometer 2,2 geht es gut 300 Meter leicht bergauf, danach gleich wieder hinunter. Mehr als elf Höhenmeter am Stück sammelst du nirgends. Für den 25K ist diese Stelle der Auftakt des ersten längeren Anstiegs, für dich ist sie bereits der höchste Punkt des Rennens.\n\nDer Rückweg gibt dir etwas, das der Hinweg nicht hatte: Du kennst jede Welle schon. Die rund 46 Höhenmeter stammen aus vielen kleinen Stücken, nirgends wird es steiler als 5 Prozent. Als Traillauf verlangt die Strecke trotzdem mehr Aufmerksamkeit für jeden Schritt als ein ebenso flacher Straßenlauf, und genau dieser Unterschied macht den Charakter des kurzen Rennens aus.","The course is essentially an out-and-back with a small turnaround loop at the far end: you run a little over two kilometres out, circle a few hundred metres and return the same way to the start. You share the outbound stretch with the 25K, and the ground there moves by only a few metres. The waves are short, and none lasts long enough to break your stride.\n\nThe only rise worth the name sits in the turnaround loop. From kilometre 2.2 the trail climbs gently for just over 300 metres, then drops straight back. Nowhere do you gain more than eleven metres in one go. For the 25K this spot is the opening of the first long climb; for you it is already the highest point of the race.\n\nThe way home offers something the way out did not: you already know every wave. The roughly 46 metres of ascent come in many small pieces, and nothing is steeper than 5 percent. As a trail race it still asks for more attention to each footfall than an equally flat road race, and that difference is what gives this short race its character.",{"de":141,"en":142},"Weil dich kaum etwas zum Gehen oder Bremsen zwingt, ist der 5K von Anfang an ein Rennen knapp an der Schwelle, und das Tempo entsteht aus Gleichmäßigkeit. Nimm die flachen Wellen des Hinwegs mit gleichem Druck statt mit gleicher Geschwindigkeit: etwas langsamer hinauf, locker hinunter, ohne eine davon anzugreifen.\n\nEntschieden wird das Rennen zwischen Kilometer 2,2 und 3. Die Wendeschleife bringt ihre kleine Steigung genau dann, wenn die Belastung zu brennen beginnt, und direkt dahinter fällt der Weg wieder ab. Wer oben ruhig bleibt und das Gefälle zum Beschleunigen nutzt, läuft den Rückweg schneller als den Hinweg.\n\nDie Falle ist die Flachheit selbst. Der erste Kilometer ist so eben, dass er zu einem Tempo verführt, das du in der Schleife nicht halten kannst. Merke dir auf dem Hinweg stattdessen eine Stelle etwa zwei Kilometer vor dem Ziel: Dort, nicht früher, beginnt dein Schlussspurt.","With almost nothing forcing you to walk or brake, the 5K is a race right at threshold from the first minute, and speed comes from evenness. Take the low waves of the way out at equal effort rather than equal speed: slightly slower up, relaxed down, attacking none of them.\n\nThe race is decided between kilometres 2.2 and 3. The turnaround loop delivers its small rise just as the effort starts to burn, and the trail falls away directly behind it. Stay calm at the top and use the drop to accelerate, and the way home will be quicker than the way out.\n\nThe trap is the flatness itself. The first kilometre is so level that it tempts you into a pace you cannot hold through the loop. Instead, pick out a landmark on the way out about two kilometres from the finish: your final push starts there, not earlier.",{"de":144,"en":145},"Für Altersklassenathletinnen und -athleten dauert dieser Kurs etwa 25 bis 40 Minuten. Das ist eine durchgehend harte Belastung nahe der Schwelle auf aerober Basis, mit wenigen anaeroben Spitzen, denn außer den kurzen Wellen und der Steigung in der Wendeschleife erzwingt die Strecke keine Tempowechsel.\n\nDer Kern der Vorbereitung sind deshalb Tempoeinheiten: Wiederholungen über 800 bis 1.000 Meter im angestrebten Renntempo und längere Schwellenläufe, die dir beibringen, lange unter Spannung zu bleiben. Ergänzend helfen kurze Steigerungen an einem sanften Hügel von etwa 300 Metern. Sie bilden den einen Moment ab, an dem das Rennen kippt, und üben vor allem das Umschalten zurück ins Lauftempo auf der Kuppe.\n\nEin Teil dieser Einheiten gehört auf Trail statt auf die Bahn. Das Tempo bleibt dort niedriger als auf Asphalt, dafür lernst du, einen hohen Schritt auf unruhigem Boden zu halten, und genau das trennt diesen Kurs von einem Straßen-5K gleicher Länge. Auch das Laufen leicht bergab mit schneller Schrittfrequenz lohnt sich, denn hinter der Wendeschleife liegt deine beste Chance auf Zeitgewinn.\n\nDa das Rennen am 22. Mai stattfindet, fällt die Tempophase der Vorbereitung ins Frühjahr. Laufe in den letzten Wochen einen Test über fünf Kilometer auf einer Hin-und-zurück-Strecke mit Wendepunkt. So erfährst du, wie viel Tempo du auf der ersten Hälfte investieren kannst, ohne auf dem Heimweg dafür zu bezahlen.","Age-group athletes will spend about 25 to 40 minutes on this course. That is a sustained hard effort near threshold on an aerobic base, with few anaerobic spikes, because apart from the short waves and the rise in the turnaround loop the route forces no changes of pace.\n\nTempo work is therefore the core of the preparation: repeats of 800 to 1,000 metres at target race pace, plus longer threshold runs that teach you to stay under tension for a long time. Short pick-ups on a gentle hill of about 300 metres round this out. They mirror the one moment where the race tips, and above all they rehearse shifting back into running pace over the crest.\n\nSome of these sessions belong on trail rather than the track. The pace will be lower than on tarmac, but you learn to hold a quick stride on uneven ground, which is what separates this course from a road 5K of the same length. Running slightly downhill at a fast cadence is worth practising too, because the stretch behind the turnaround loop is your best chance of gaining time.\n\nWith the race on 22 May, the sharp phase of your preparation falls in spring. In the final weeks, run a five-kilometre test on an out-and-back route with a turning point. It shows how much pace you can spend on the first half without paying for it on the way home.",{"raceName":147,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":21,"leg":20,"legGroup":20,"distanceInMeters":148,"elevationGainInMeters":149,"format":24,"profile":150,"intro":317,"description":320,"pacing":323,"training":326},"25K",25000,901,{"classification":151,"routeShape":27,"totalAscentM":149,"totalDescentM":149,"netElevationM":28,"vertPerKm":152,"climbs":153,"remainingVertM":28,"gradientDistribution":208,"downsampledProfile":213,"trackPolyline":316},"MOUNTAINOUS",36,[154,160,167,173,180,187,194,202],{"startKm":32,"lengthKm":69,"avgGradientPct":155,"maxGradientPct":156,"elevGainM":157,"score":158,"category":159},6.2,14.7,81,8118,"4",{"startKm":161,"lengthKm":162,"avgGradientPct":163,"maxGradientPct":164,"elevGainM":165,"score":166,"category":159},3.75,0.93,11.5,28.6,106,10618,{"startKm":130,"lengthKm":168,"avgGradientPct":169,"maxGradientPct":170,"elevGainM":171,"score":172,"category":20},0.48,10,16.9,47,4745,{"startKm":174,"lengthKm":175,"avgGradientPct":176,"maxGradientPct":177,"elevGainM":178,"score":179,"category":159},7.73,0.85,10.5,17.8,90,8959,{"startKm":181,"lengthKm":182,"avgGradientPct":183,"maxGradientPct":184,"elevGainM":185,"score":186,"category":20},12.45,0.43,9.8,16.5,42,4158,{"startKm":188,"lengthKm":189,"avgGradientPct":190,"maxGradientPct":191,"elevGainM":192,"score":193,"category":20},13.7,0.3,7.9,12.3,24,2359,{"startKm":195,"lengthKm":196,"avgGradientPct":197,"maxGradientPct":198,"elevGainM":199,"score":200,"category":201},15.3,1.75,12.2,38.5,213,21343,"3",{"startKm":203,"lengthKm":162,"avgGradientPct":204,"maxGradientPct":205,"elevGainM":206,"score":207,"category":159},18,11.6,21.2,108,10765,{"flatPct":209,"upPct":210,"downPct":211,"steepUpPct":212,"steepDownPct":210},13.2,20.7,25.5,20,[214,215,216,218,219,221,224,226,228,231,234,237,240,243,246,249,252,255,258,260,262,265,268,271,274,277,279,282,285,288,291,294,297,300,303,305,308,310,312,314],{"km":28,"elevM":44},{"km":57,"elevM":58},{"km":217,"elevM":58},1.27,{"km":80,"elevM":81},{"km":94,"elevM":220},113,{"km":222,"elevM":223},3.2,166,{"km":225,"elevM":223},3.85,{"km":124,"elevM":227},225,{"km":229,"elevM":230},5.13,262,{"km":232,"elevM":233},5.78,249,{"km":235,"elevM":236},6.43,199,{"km":238,"elevM":239},7.05,172,{"km":241,"elevM":242},7.7,144,{"km":244,"elevM":245},8.35,200,{"km":247,"elevM":248},8.98,232,{"km":250,"elevM":251},9.63,241,{"km":253,"elevM":254},10.28,211,{"km":256,"elevM":257},10.9,180,{"km":259,"elevM":257},11.55,{"km":197,"elevM":261},195,{"km":263,"elevM":264},12.83,234,{"km":266,"elevM":267},13.48,193,{"km":269,"elevM":270},14.13,219,{"km":272,"elevM":273},14.75,158,{"km":275,"elevM":276},15.4,115,{"km":278,"elevM":257},16.05,{"km":280,"elevM":281},16.68,294,{"km":283,"elevM":284},17.33,300,{"km":286,"elevM":287},17.98,275,{"km":289,"elevM":290},18.6,375,{"km":292,"elevM":293},19.25,359,{"km":295,"elevM":296},19.9,263,{"km":298,"elevM":299},20.53,228,{"km":301,"elevM":302},21.18,168,{"km":304,"elevM":223},21.83,{"km":306,"elevM":307},22.45,114,{"km":309,"elevM":81},23.1,{"km":311,"elevM":58},23.75,{"km":313,"elevM":58},24.38,{"km":315,"elevM":50},25.03,"_ingEfkhiUn@c@j@TK`n@fCYbCRlAtAbF[dBbFGbCbGxHz@vCdAxA\\tEwBPuAYoDfAgHQyEtBiCEwCn@}@aAkBTcCm@gFEyD|@NfCvD`DXjEO~A}BpAkBFuGhDcAjKUP{@m@f@dEg@dHgCpVUtAm@l@V`BQvCqCfT\\TQ`Bd@DZ|BPtGxEnJOpA^VuBdB~@pBRfFbBtBdJ`BbA~CQxCxAzBbAzD|IvCbE`GvAbGPfGrAfArFvKtDdCjDrKlLcNu@aIxHnAp@u@LgBrCiCh@kBJmCm@_KpHhBdD{Cu@qGdAmBz@WxD?~Ds@nADt@v@vCv@~J`@nHQ~GtDdGf@xAjB?|Kx@NP_@UkA}@y@FgGjAt@xCdE@nAjAd@xAlJp@fA@}Db@iCfDgBnAeBGs@F`@z@B`@_@P}BpJ_VE_AmDsDuN`En@vBeAjFIjIsB_AcJsPoD_D{EeBiCoDcJiBfEaLlDmBb@B\\v@Bm@eAsGcEgEmAc@qBFPuBnCq@|AmAN]_@m@~@iBlHqAzDeDgDiHiBqAwCQ}AqBqBiAwAuC_B}@c@}BqDImEr@{@Y{B~@aFcB_AGeBnAgHqBgCz@Q}@}JhDgEXmAs@sBGwCfCwA@kApD}B`CYGqAtBgBh@gA{@yB|@uD|EkBFiCxHqIjIcF`DQqA_A?oAjCMdBwGlD]`AiEqIQuG[}Be@EPaB]UpCgTPwCWaBl@m@zBaRhAkOg@eEz@l@TQbAkKtGiDjBG|BqAN_B]uEsDwCOgCxD}@fFDbCl@jBU|@`AvCo@hCDxEuBfHPnDgAtAXvBQ]uEeAyA{@wCcGyHFcCeBcFcFZmAuAcCSgCXJan@k@Uo@b@",{"de":318,"en":319},"Der 25K der Mission Trails Twilight Runs in San Diego packt rund 900 Höhenmeter in einen Kurs, der flach beginnt und flach endet. Dazwischen reiht sich ein steiler Anstieg an den nächsten, und der härteste kommt erst nach 15 Kilometern. Wer sich dafür Beine aufhebt, hat dieses Rennen verstanden.","The 25K of the Mission Trails Twilight Runs in San Diego fits around 900 metres of climbing into a course that starts flat and ends flat. In between, one steep climb follows another, and the hardest waits until after 15 kilometres. Saving your legs for it is the whole puzzle of this race.",{"de":321,"en":322},"Der Kurs hat die Form eines Lassos: gut fünf Kilometer hinaus, eine große Schleife von rund 14 Kilometern und dann denselben Weg zurück. Die ersten zwei Kilometer verlaufen nahezu eben, danach baut der Trail in drei Stufen Höhe auf. Die härteste beginnt bei Kilometer 3,75 und steigt mit über 11 Prozent. Nach gut fünf Kilometern stehst du auf etwa 260 Metern, und die Schleife beginnt mit einem Abstieg.\n\nIn der Schleife wird nichts verschenkt. Bis Kilometer 7,7 verlierst du gut 100 Höhenmeter, und eine steile Rampe holt den Großteil davon sofort zurück. Der wellige Mittelteil pendelt danach zwischen 180 und 240 Metern. Ab Kilometer 14 gibt der Weg fast die gesamte Höhe wieder ab, bis du auf rund 115 Metern stehst. Dort beginnt das Stück, das den Tag bestimmt: 1,75 Kilometer mit gut 12 Prozent im Schnitt. Nach einer kurzen Atempause führt ein letzter Anstieg auf den Hochpunkt von 375 Metern.\n\nDer Schluss spielt auf bekanntem Boden. Du läufst das Anfangsstück in umgekehrter Richtung, die drei Stufen werden zu einem langen Abstieg, und die letzten anderthalb Kilometer sind flach. Als Traillauf gibt dieser Kurs kaum Raum für einen Rhythmus: Nur etwa ein Achtel ist flach, je rund ein Fünftel geht steil bergauf und steil bergab.","The course is shaped like a lasso: just over five kilometres out, a big loop of about 14 kilometres, then back the same way. The first two kilometres run almost level, then the trail gains height in three steps. The hardest of them starts at kilometre 3.75 and climbs at over 11 percent. A little past five kilometres you reach about 260 metres, and the loop opens with a descent.\n\nNothing comes free in the loop. By kilometre 7.7 you have given up more than 100 metres, and a steep ramp takes most of them straight back. The rolling middle section then moves between 180 and 240 metres. From kilometre 14 the trail hands back almost all its height until you stand at around 115 metres. Here begins the stretch that defines the day: 1.75 kilometres averaging just over 12 percent. After a short breather, one last climb leads to the high point at 375 metres.\n\nThe finale plays out on known ground. You run the opening section in reverse, the three steps become one long descent, and the last kilometre and a half is flat. As a trail race this course leaves little room for rhythm: only about an eighth of it is flat, while around a fifth climbs steeply and another fifth descends steeply.",{"de":324,"en":325},"Dieses Rennen hat zwei Hälften, und die zweite ist die schwerere. Bis Kilometer 15 sammelst du Höhenmeter in steilen Stücken von selten mehr als einem Kilometer, und das eigentliche Ziel dieser Phase ist, dort anzukommen, ohne dass die Oberschenkel schon brennen. Gehe alles, was über 10 Prozent liegt, in einem Tempo, das du noch zehnmal wiederholen könntest, und zögere nicht, kraftvoll zu wandern.\n\nEntschieden wird der Lauf zwischen Kilometer 15,3 und dem Hochpunkt kurz vor Kilometer 19. Auf knapp vier Kilometern liegen hier mehr als 300 Höhenmeter, und du bist dann schon lange unterwegs. Wer hier noch gleichmäßig steigen kann, überholt; wer zu früh investiert hat, verliert in diesem Abschnitt mehr Zeit als auf dem ganzen Rest.\n\nDie Falle liegt am Ende. Nach dem Hochpunkt fällt der Weg über rund 280 Höhenmeter zurück zum Start, und mit müden Beinen ist das der Abschnitt, in dem Oberschenkel und Knöchel am meisten leiden. Laufe die flachen ersten Kilometer deshalb bewusst ruhig, denn dort kostet dich zu viel Tempo nichts Sichtbares und rächt sich erst bergab.","This race has two halves, and the second is the harder one. Up to kilometre 15 you collect height in steep pieces that rarely exceed a kilometre, and the real goal of this phase is to arrive without your quads already burning. Take anything above 10 percent at an effort you could repeat ten more times, and do not hesitate to power hike.\n\nThe race is decided between kilometre 15.3 and the high point just before kilometre 19. Nearly four kilometres hold more than 300 metres of climbing, and by then you have been out for a long time. If you can still climb evenly here you will pass people; if you spent too early you lose more time in this section than in all the rest.\n\nThe trap sits at the end. From the high point the trail drops about 280 metres back to the start, and on tired legs this is where quads and ankles suffer most. So run the flat opening kilometres deliberately calmly: extra speed there costs nothing you can see, and the bill only arrives on the way down.",{"de":327,"en":328},"Altersklassenathletinnen und -athleten sind auf diesem Kurs etwa drei bis viereinhalb Stunden unterwegs. Es ist eine lange aerobe Belastung, die immer wieder von kurzen, harten Spitzen unterbrochen wird, weil die Anstiege steil genug sind, um den Puls schnell nach oben zu treiben. Gleichmäßiges Tempo gibt es hier nicht, wohl aber eine gleichmäßige Anstrengung.\n\nRennentscheidend ist die Fähigkeit, spät im Lauf noch zu klettern. Lange Einheiten sollten ihre Höhenmeter deshalb ins letzte Drittel legen: Lauf dich auf flachem oder welligem Gelände ein und setze dann zwei kräftige Anstiege ans Ende. Wenn du in der Woche bergauf trainierst, wähle steile Hänge von 800 bis 1.500 Metern, auf denen du kraftvolles Gehen und Laufen abwechseln kannst.\n\nGenauso wichtig ist das Bergablaufen unter Ermüdung, denn auf den letzten fünf Kilometern brauchst du Oberschenkel, die noch Stöße abfangen. Baue in lange Läufe einen längeren Abstieg zum Schluss ein und ergänze das Programm mit Kraftarbeit für Beine und Rumpf, etwa Ausfallschritten und Step-ups. Das schützt die Technik, wenn die Müdigkeit kommt.\n\nDer Termin am 22. Mai legt die längsten Einheiten in den April und frühen Mai. Plane sie auf Trail und übe dort auch Essen und Trinken, denn bei einer Dauer von mehreren Stunden gehört die Verpflegung in jede lange Einheit. Rechne in der Vorbereitung lieber in Höhenmetern pro Woche als in Kilometern, damit die 900 Meter am Renntag keine Überraschung sind.","Age-group athletes can expect to be out for about three to four and a half hours. It is a long aerobic effort broken again and again by short, hard spikes, because the climbs are steep enough to drive your heart rate up quickly. Steady pace does not exist here, but steady effort does.\n\nWhat decides the race is the ability to climb late. Long sessions should therefore put their vertical into the last third: warm into the run on flat or rolling ground, then finish with two solid climbs. For midweek hill work, choose steep slopes of 800 to 1,500 metres where you can alternate power hiking and running.\n\nRunning downhill while tired matters just as much, because the last five kilometres need quads that can still absorb impact. Add a sustained descent to the end of your long runs and support the programme with strength work for legs and trunk, such as lunges and step-ups. That protects your form once fatigue sets in.\n\nThe 22 May date places your longest sessions in April and early May. Plan them on trail and practise eating and drinking there too, since fuelling belongs in every outing of several hours. Count your preparation in weekly metres of climbing rather than kilometres alone, so that the 900 metres on race day come as no surprise.",{"raceName":330,"kind":18,"hasTrack":19,"composedLegs":20,"startDate":21,"leg":20,"legGroup":20,"distanceInMeters":331,"elevationGainInMeters":149,"format":24,"profile":20,"intro":20,"description":20,"pacing":20,"training":20},"50K",50000,[333],{"eventName":6,"eventDate":9,"eventHomepageUrl":11},[335,342,351,359,367,374],{"slug":336,"eventName":337,"proseName":338,"city":340,"country":8,"eventType":14,"eventDate":341,"distanceInMeters":22,"elevationGainInMeters":257,"classification":151},"santa-clarita-trail-race","Santa Clarita Trail Race 2027",{"de":339,"en":339},"Santa Clarita Trail Race","Santa Clarita","2027-05-01T00:00:00.000Z",{"slug":343,"eventName":344,"proseName":345,"city":347,"country":8,"eventType":14,"eventDate":348,"distanceInMeters":22,"elevationGainInMeters":349,"classification":350},"rattler-trail-race","Rattler Trail Race 2027",{"de":346,"en":346},"Rattler Trail Race","Colorado Springs","2027-04-17T00:00:00.000Z",116,"HILLY",{"slug":352,"eventName":353,"proseName":354,"city":355,"country":8,"eventType":14,"eventDate":356,"distanceInMeters":357,"elevationGainInMeters":358,"classification":350},"maah-daah-hey-trailrun","Maah Daah Hey Trailrun",{"de":353,"en":353},"Medora","2027-07-30T00:00:00.000Z",4989,87,{"slug":360,"eventName":361,"proseName":362,"city":364,"country":8,"eventType":14,"eventDate":365,"distanceInMeters":366,"elevationGainInMeters":20,"classification":26},"holiday-lake-50k","Holiday Lake 10K, 25K & 50K 2027",{"de":363,"en":363},"Holiday Lake Trail Run","Appomattox","2027-02-13T00:00:00.000Z",10000,{"slug":368,"eventName":369,"proseName":370,"city":371,"country":8,"eventType":14,"eventDate":372,"distanceInMeters":366,"elevationGainInMeters":373,"classification":26},"the-maze","The Maze",{"de":369,"en":369},"Austin","2027-03-20T00:00:00.000Z",111,{"slug":375,"eventName":376,"proseName":377,"city":378,"country":8,"eventType":14,"eventDate":379,"distanceInMeters":366,"elevationGainInMeters":380,"classification":26},"wild-goose-trail-festival","Wild Goose Trail Festival",{"de":376,"en":376},"Ringwood","2027-09-17T00:00:00.000Z",156,"\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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