3Langsamer DL (Dauerlauf) in 6:13 min/km.
Lockerer DL in 5:22 min/km.
MRT (Marathon Renntempo) in 4:58 min/km.
Intervall: 2000m in 9:28 min, 1000m in 4:31 min, 400m in 1:43 min
| Woche / KM | WT | Trainingseinheit | Tatsächliches Training |
| 1. Wo, 14.01.2019 | Mo | 10 km langsamer DL, GA1 | Eishockey |
| Di | 8,9km 46:23min 130 HF | ||
| Mi | 10 x 400m Intervall | ||
| Do | 17,2km 1:33:07h 137HF | ||
| Fr | 10 km langsamer DL, GA2 | 9,4km 50:10min 141HF | |
| Sa | |||
| Ziel: 52km, Ist: 55,5km | So | 20 km langsamer DL, GA1 | 20km 1:44:55h 137HF |
| 2. Wo, 21.01.2019 | Mo | ||
| Di | 12 km langsamer DL, GA1 | 12km 1:03:58h 128HF | |
| Mi | 12 km lockerer DL, GA2 | 17,5km 1:36:11h 127HF | |
| Do | 12 km langsamer DL, GA1 | 12,4km 1:08:39h 125HF | |
| Fr | |||
| Sa | 10 km Wettkampf | 13,2km 1:04:50h 144HF | |
| Ziel: 60km, Ist: 65,1km | So | 10 km langsamer DL, GA1 | 10km 54:19min 124HF |
| 3. Wo, 28.01.2019 | Mo | ||
| Di | 12 km langsamer DL, GA1 | 10km 56:58min 122HF | |
| Mi | 7 x 1000 m Intervalle, SB | 12,6km 1:05:52h 128HF | |
| Do | |||
| Fr | 12 km lockerer DL, GA2 | ||
| Sa | 26km 2:28:36h 126HF | ||
| Ziel: 65km, Ist: 48,6km | So | 25 km langsamer DL, GA1 | |
| 4. Wo, 04.02.2019 | Mo | ||
| Di | 7 x 1000 m Intervalle, SB | 12,3km 1:05:27h 128HF | |
| Mi | |||
| Do | – | ||
| Fr | |||
| Sa | – | ||
| Ziel: 48km, Ist: 12,3km | So | – | |
| 5. Wo, 11.02.2019 | Mo | ||
| Di | |||
| Mi | |||
| Do | 10km 53:56min 135HF | ||
| Fr | 10km 1:16:11h 99HF | ||
| Sa | TEST: langsamer 8km Lauf | ||
| Ziel: …, Ist: 46,3km | So | 26,3km 3:03:47h 126HF | |
| 6. Wo, 18.02.2019 | Mo | ||
| Di | 8 km lockerer DL, GA2 | 9,6km 51:25min 127HF | |
| Mi | 12 km Marathon Renntempo, GA2 | 19,4km 1:44:55h 134HF | |
| Do | |||
| Fr | 10 x 1000 m Intervalle, SB | 17,2km 1:30:31h 143HF | |
| Sa | |||
| Ziel: 74km, Ist: 80,9km | So | 35 km la. DL, GA1, 75%, letzte 5 km im MRT | 34,9km 3:38:44h 130HF |
| 7. Wo, 25.02.2019 | Mo | ||
| Di | 10 km lockerer DL, GA2 | 10km 53:47min 130HF | |
| Mi | |||
| Do | 12 km Marathon Renntempo, GA2 | 16km 1:21:50h 139HF | |
| Fr | |||
| Sa | |||
| Ziel: 50km, Ist: 47,1km | So | Halbmarathon Wettkampf in 1:39:58h | 21,11km 1:40:19h 151HF |
| 8. Wo, 04.03.2019 | Mo | 8 km langsamer DL, GA1 | |
| Di | 8km 39:32min 138HF | ||
| Mi | 7 x 1000 m Intervalle, SB | 19,7km 1:48:35h 139HF | |
| Do | |||
| Fr | 12 km Marathon Renntempo, GA2 | 11,6km 56:28min 136HF | |
| Sa | |||
| Ziel: 72km, Ist: 74,7km | So | 35 km la. DL, GA1, 75%, letzte 10 km im MRT | 35,4km 3:21:50h 124HF |
| 9. Wo, 11.03.2019 | Mo | ||
| Di | 4 x 2000 m Intervalle, GA2 | 14,4km 1:13:18h 132HF | |
| Mi | |||
| Do | 12 km Marathon Renntempo, GA2 | 15,7km 1:19:12h 132HF | |
| Fr | |||
| Sa | 8 km langsamer DL, GA1 | 8,8km 50:56min 123HF | |
| Ziel: 74km, Ist: | So | 35 km la. DL, GA1, 75%, letzte 15 km im MRT | 35,5km 3:18:27h 123HF |
| 10. Wo, 18.03.2019 | Mo | ||
| Di | 10 x 1000 m Intervalle, SB | 17,1km 1:28:06h 133HF | |
| Mi | 8 km langsamer DL, GA1 | 9,4km 51:15min 120HF | |
| Do | 12 km Marathon Renntempo, GA2 | 17,8km 1:32:16h 129HF | |
| Fr | |||
| Sa | 10 km Wettkampf in 44:56 Min. | 14,5km 58:04min 141HF | |
| Ziel: 60km, Ist: | So | 8 km langsamer DL, GA1 | 9,1km 50:41min 116HF |
| 11. Wo, 25.03.2019 | Mo | ||
| Di | 8 km Marathon Renntempo, GA2 | 16,4km 1:27:40h 126HF | |
| Mi | |||
| Do | 32 km langsamer DL, GA1 | 32,3km 3:11:41h 120HF | |
| Fr | |||
| Sa | |||
| Ziel: 50km, Ist: | So | 7 x 400 m Intervalle, SB | 11,2km 56:15min 131HF |
| 12. Wo, 01.04.2019 | Mo | ||
| Di | 6 km Marathon Renntempo, GA2 | ||
| Mi | |||
| Do | 6 km lockerer DL, GA2 | ||
| Fr | |||
| Sa | 4 km lockerer DL, 5 x 100 m , SB | ||
| Ziel: 62km, Ist: | So | Marathon Wettkampf in 3:29h |