| Training Nr. | Anzahl Wdh. | Intervalle | Intensität | Pause zwischen Intervallen |
|---|---|---|---|---|
| Phase 1 | ||||
| 1 | 2 | 8 x 200 m | R | 200 m / 800 m zwischen Wdh. |
| 2 | 4 | 200 + 200 + 400m | R | 200 m / 400 m zwischen Wdh. |
| 3 | 1 | 4 x 200 + 4 x 400 + 4x 200 | R | 200 / 400 m |
| 4 | 1 | 4 x 400 + 1000 + 4 x 400 | R / E (1K) | 400 m |
| 5 | 5 | 200 + 200 + 400 m | R | 200 / 400 |
| 6 | 1 | 10 x 400 m | R | 400 |
| Phase 2 | ||||
| 1 | 1 | 4 x 1200 m | I | 3 min |
| 2 | 1 | 5 x 1000 m | I | 400 m |
| 3 | 1 | 6 x 800 | I | 400 m |
| 4 | 1 | 4 x 1200 | I | 3 min |
| 5 | 1 | 5 x 1000 | I | 400 m |
| 6 | 1 | 5 x 1000 | I | 1 min |
