[{"data":1,"prerenderedAt":1458},["ShallowReactive",2],{"coach-room-de":3,"videos-de":617,"plans-de":775,"shorts-de":879,"coach-articles-de":1147},{"data":4,"meta":616},{"id":5,"documentId":6,"createdAt":7,"updatedAt":8,"publishedAt":9,"locale":10,"section":11,"hero":613,"seo":15},37,"zqduhzocqhcyz0vdsx8tcz1z","2026-02-19T17:37:00.824Z","2026-02-24T15:16:33.554Z","2026-02-24T15:18:42.847Z","de",[12,587,596,605],{"id":13,"type":14,"cta_label":15,"plans":16,"head":583},145,"plans",null,[17,111,190,270,349,425,504],{"id":18,"documentId":19,"title":20,"slug":21,"intro":15,"url_pdf":15,"createdAt":22,"updatedAt":23,"publishedAt":24,"locale":10,"private_link":25,"tags":26,"preview_image":27,"pdf":74,"localizations":85},99,"wrqwl89f0g75zvkoxr37ffvb","10K PB Strava Challenge","10-k-pb-strava-challenge","2026-02-24T10:20:08.610Z","2026-02-24T13:07:49.024Z","2026-02-24T13:07:49.593Z",false,[],{"id":28,"documentId":29,"name":30,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":33,"hash":68,"ext":35,"mime":38,"size":69,"url":70,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":72,"updatedAt":72,"publishedAt":73,"focalPoint":15},89,"yxd0paxwt5eb1lq5bhurmy3e","HOKA_pb-protocol_coach-room_training-plans-10k-PB_Andy-Hobdell.jpg",3600,5000,{"large":34,"small":44,"medium":52,"thumbnail":60},{"ext":35,"url":36,"hash":37,"mime":38,"name":39,"path":15,"size":40,"width":41,"height":42,"sizeInBytes":43},".jpg","https://graceful-laughter-875a0cb707.media.strapiapp.com/large_HOKA_pb_protocol_coach_room_training_plans_10k_PB_Andy_Hobdell_4edc56183b.jpg","large_HOKA_pb_protocol_coach_room_training_plans_10k_PB_Andy_Hobdell_4edc56183b","image/jpeg","large_HOKA_pb-protocol_coach-room_training-plans-10k-PB_Andy-Hobdell.jpg",25.87,720,1000,25866,{"ext":35,"url":45,"hash":46,"mime":38,"name":47,"path":15,"size":48,"width":49,"height":50,"sizeInBytes":51},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_HOKA_pb_protocol_coach_room_training_plans_10k_PB_Andy_Hobdell_4edc56183b.jpg","small_HOKA_pb_protocol_coach_room_training_plans_10k_PB_Andy_Hobdell_4edc56183b","small_HOKA_pb-protocol_coach-room_training-plans-10k-PB_Andy-Hobdell.jpg",11.25,360,500,11247,{"ext":35,"url":53,"hash":54,"mime":38,"name":55,"path":15,"size":56,"width":57,"height":58,"sizeInBytes":59},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_HOKA_pb_protocol_coach_room_training_plans_10k_PB_Andy_Hobdell_4edc56183b.jpg","medium_HOKA_pb_protocol_coach_room_training_plans_10k_PB_Andy_Hobdell_4edc56183b","medium_HOKA_pb-protocol_coach-room_training-plans-10k-PB_Andy-Hobdell.jpg",19.07,540,750,19070,{"ext":35,"url":61,"hash":62,"mime":38,"name":63,"path":15,"size":64,"width":65,"height":66,"sizeInBytes":67},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_HOKA_pb_protocol_coach_room_training_plans_10k_PB_Andy_Hobdell_4edc56183b.jpg","thumbnail_HOKA_pb_protocol_coach_room_training_plans_10k_PB_Andy_Hobdell_4edc56183b","thumbnail_HOKA_pb-protocol_coach-room_training-plans-10k-PB_Andy-Hobdell.jpg",2.58,112,156,2583,"HOKA_pb_protocol_coach_room_training_plans_10k_PB_Andy_Hobdell_4edc56183b",224.97,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_pb_protocol_coach_room_training_plans_10k_PB_Andy_Hobdell_4edc56183b.jpg","strapi-provider-upload-strapi-cloud","2026-02-10T16:52:54.415Z","2026-02-10T16:52:54.416Z",{"id":75,"documentId":76,"name":77,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":78,"ext":79,"mime":80,"size":81,"url":82,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":83,"updatedAt":83,"publishedAt":84,"focalPoint":15},90,"a68iozv1wtn8cvj515fz4p8k","_HOKA_PB Protocol_Training Program_10K-PB_Strava-Challenge_Andy-Hobdell.pdf","HOKA_PB_Protocol_Training_Program_10_K_PB_Strava_Challenge_Andy_Hobdell_74390551ad",".pdf","application/pdf",668.65,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_PB_Protocol_Training_Program_10_K_PB_Strava_Challenge_Andy_Hobdell_74390551ad.pdf","2026-02-10T16:53:09.506Z","2026-02-10T16:53:09.507Z",[86,93,99,105],{"id":87,"documentId":19,"title":20,"slug":88,"intro":15,"url_pdf":15,"createdAt":89,"updatedAt":90,"publishedAt":91,"locale":92,"private_link":25},96,"10-k-pb-strava-challenge-1","2026-02-10T16:54:31.565Z","2026-02-24T13:07:29.928Z","2026-02-24T13:07:30.552Z","en",{"id":94,"documentId":19,"title":20,"slug":21,"intro":15,"url_pdf":15,"createdAt":95,"updatedAt":96,"publishedAt":97,"locale":98,"private_link":25},97,"2026-02-24T10:19:49.366Z","2026-02-24T13:07:36.856Z","2026-02-24T13:07:37.401Z","it",{"id":100,"documentId":19,"title":20,"slug":21,"intro":15,"url_pdf":15,"createdAt":101,"updatedAt":102,"publishedAt":103,"locale":104,"private_link":25},98,"2026-02-24T10:19:58.859Z","2026-02-24T13:07:42.553Z","2026-02-24T13:07:43.119Z","fr",{"id":106,"documentId":19,"title":20,"slug":21,"intro":15,"url_pdf":15,"createdAt":107,"updatedAt":108,"publishedAt":109,"locale":110,"private_link":25},100,"2026-02-24T10:20:21.387Z","2026-02-24T13:07:55.930Z","2026-02-24T13:07:56.495Z","es",{"id":112,"documentId":113,"title":114,"slug":115,"intro":15,"url_pdf":15,"createdAt":116,"updatedAt":117,"publishedAt":118,"locale":10,"private_link":15,"tags":119,"preview_image":120,"pdf":153,"localizations":161},105,"kfang7cge5uw5d1yhz3jxrkh","10K, Trainingsplan 10 Wochen","10-k-trainingsplan-10-wochen","2026-02-24T10:21:03.627Z","2026-02-24T13:09:34.684Z","2026-02-24T13:09:35.249Z",[],{"id":121,"documentId":122,"name":123,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":124,"hash":149,"ext":35,"mime":38,"size":150,"url":151,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":152,"updatedAt":152,"publishedAt":152,"focalPoint":15},77,"alsv7imellbizvg49g5fed0x","HOKA_pb-protocol_coach-room_training-plans-10k.jpg",{"large":125,"small":131,"medium":137,"thumbnail":143},{"ext":35,"url":126,"hash":127,"mime":38,"name":128,"path":15,"size":129,"width":41,"height":42,"sizeInBytes":130},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_HOKA_pb_protocol_coach_room_training_plans_10k_653804ad5b.jpg","large_HOKA_pb_protocol_coach_room_training_plans_10k_653804ad5b","large_HOKA_pb-protocol_coach-room_training-plans-10k.jpg",15.69,15686,{"ext":35,"url":132,"hash":133,"mime":38,"name":134,"path":15,"size":135,"width":49,"height":50,"sizeInBytes":136},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_HOKA_pb_protocol_coach_room_training_plans_10k_653804ad5b.jpg","small_HOKA_pb_protocol_coach_room_training_plans_10k_653804ad5b","small_HOKA_pb-protocol_coach-room_training-plans-10k.jpg",6.78,6780,{"ext":35,"url":138,"hash":139,"mime":38,"name":140,"path":15,"size":141,"width":57,"height":58,"sizeInBytes":142},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_HOKA_pb_protocol_coach_room_training_plans_10k_653804ad5b.jpg","medium_HOKA_pb_protocol_coach_room_training_plans_10k_653804ad5b","medium_HOKA_pb-protocol_coach-room_training-plans-10k.jpg",11.32,11316,{"ext":35,"url":144,"hash":145,"mime":38,"name":146,"path":15,"size":147,"width":65,"height":66,"sizeInBytes":148},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_HOKA_pb_protocol_coach_room_training_plans_10k_653804ad5b.jpg","thumbnail_HOKA_pb_protocol_coach_room_training_plans_10k_653804ad5b","thumbnail_HOKA_pb-protocol_coach-room_training-plans-10k.jpg",1.6,1600,"HOKA_pb_protocol_coach_room_training_plans_10k_653804ad5b",165.31,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_pb_protocol_coach_room_training_plans_10k_653804ad5b.jpg","2026-02-10T16:46:46.431Z",{"id":154,"documentId":155,"name":156,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":157,"ext":79,"mime":80,"size":158,"url":159,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":160,"updatedAt":160,"publishedAt":160,"focalPoint":15},78,"b98gkkl5ytlgpfobczm4xjkc","HOKA_PB Protocol_Training Program_10K.pdf","HOKA_PB_Protocol_Training_Program_10_K_66bc90b961",740.64,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_PB_Protocol_Training_Program_10_K_66bc90b961.pdf","2026-02-10T16:47:11.508Z",[162,169,176,183],{"id":163,"documentId":113,"title":164,"slug":165,"intro":15,"url_pdf":15,"createdAt":166,"updatedAt":167,"publishedAt":168,"locale":92,"private_link":15},102,"10K, 10 Weeks plan","10-k-10-weeks-plan","2026-02-09T16:43:27.536Z","2026-02-24T13:08:42.132Z","2026-02-24T13:08:42.733Z",{"id":170,"documentId":113,"title":171,"slug":172,"intro":15,"url_pdf":15,"createdAt":173,"updatedAt":174,"publishedAt":175,"locale":98,"private_link":15},103,"10K, Programma 10 Settimane","10-k-programma-10-settimane","2026-02-24T10:20:40.554Z","2026-02-24T13:08:56.903Z","2026-02-24T13:08:57.726Z",{"id":177,"documentId":113,"title":178,"slug":179,"intro":15,"url_pdf":15,"createdAt":180,"updatedAt":181,"publishedAt":182,"locale":104,"private_link":15},104,"10K, Programme 10 semaines","10-k-programme-10-semaines","2026-02-24T10:20:50.350Z","2026-02-24T13:09:16.095Z","2026-02-24T13:09:16.647Z",{"id":184,"documentId":113,"title":185,"slug":186,"intro":15,"url_pdf":15,"createdAt":187,"updatedAt":188,"publishedAt":189,"locale":110,"private_link":15},106,"10K, Plan para 10 semanas","10-k-plan-para-10-semanas","2026-02-24T10:21:14.163Z","2026-02-24T13:09:54.341Z","2026-02-24T13:09:54.898Z",{"id":191,"documentId":192,"title":193,"slug":194,"intro":15,"url_pdf":15,"createdAt":195,"updatedAt":196,"publishedAt":197,"locale":10,"private_link":15,"tags":198,"preview_image":199,"pdf":233,"localizations":241},110,"fgcj7h199y8wtj7fbh7cwtih","5K, Trainingsplan 8 Wochen","5-k-trainingsplan-8-wochen","2026-02-24T10:21:54.554Z","2026-02-24T13:12:30.317Z","2026-02-24T13:12:30.867Z",[],{"id":200,"documentId":201,"name":202,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":203,"hash":228,"ext":35,"mime":38,"size":229,"url":230,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":231,"updatedAt":231,"publishedAt":232,"focalPoint":15},79,"dk1df0ej9qia8ux1byqh3c3m","HOKA_pb-protocol_coach-room_training-plans-5k.jpg",{"large":204,"small":210,"medium":216,"thumbnail":222},{"ext":35,"url":205,"hash":206,"mime":38,"name":207,"path":15,"size":208,"width":41,"height":42,"sizeInBytes":209},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_HOKA_pb_protocol_coach_room_training_plans_5k_2625eb50e1.jpg","large_HOKA_pb_protocol_coach_room_training_plans_5k_2625eb50e1","large_HOKA_pb-protocol_coach-room_training-plans-5k.jpg",13.58,13580,{"ext":35,"url":211,"hash":212,"mime":38,"name":213,"path":15,"size":214,"width":49,"height":50,"sizeInBytes":215},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_HOKA_pb_protocol_coach_room_training_plans_5k_2625eb50e1.jpg","small_HOKA_pb_protocol_coach_room_training_plans_5k_2625eb50e1","small_HOKA_pb-protocol_coach-room_training-plans-5k.jpg",5.83,5830,{"ext":35,"url":217,"hash":218,"mime":38,"name":219,"path":15,"size":220,"width":57,"height":58,"sizeInBytes":221},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_HOKA_pb_protocol_coach_room_training_plans_5k_2625eb50e1.jpg","medium_HOKA_pb_protocol_coach_room_training_plans_5k_2625eb50e1","medium_HOKA_pb-protocol_coach-room_training-plans-5k.jpg",9.66,9661,{"ext":35,"url":223,"hash":224,"mime":38,"name":225,"path":15,"size":226,"width":65,"height":66,"sizeInBytes":227},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_HOKA_pb_protocol_coach_room_training_plans_5k_2625eb50e1.jpg","thumbnail_HOKA_pb_protocol_coach_room_training_plans_5k_2625eb50e1","thumbnail_HOKA_pb-protocol_coach-room_training-plans-5k.jpg",1.4,1401,"HOKA_pb_protocol_coach_room_training_plans_5k_2625eb50e1",154.98,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_pb_protocol_coach_room_training_plans_5k_2625eb50e1.jpg","2026-02-10T16:47:42.917Z","2026-02-10T16:47:42.918Z",{"id":234,"documentId":235,"name":236,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":237,"ext":79,"mime":80,"size":238,"url":239,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":240,"updatedAt":240,"publishedAt":240,"focalPoint":15},80,"t0es82st4h7wuj5c196dly8g","HOKA_PB Protocol_Training Program_5K.pdf","HOKA_PB_Protocol_Training_Program_5_K_cd2c8a48f1",652.07,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_PB_Protocol_Training_Program_5_K_cd2c8a48f1.pdf","2026-02-10T16:48:10.424Z",[242,249,256,263],{"id":243,"documentId":192,"title":244,"slug":245,"intro":15,"url_pdf":15,"createdAt":246,"updatedAt":247,"publishedAt":248,"locale":92,"private_link":15},30,"5K, 8 weeks plan","5-k-8-weeks-plan","2026-02-04T14:56:10.311Z","2026-02-10T16:48:18.402Z","2026-02-10T16:48:18.803Z",{"id":250,"documentId":192,"title":251,"slug":252,"intro":15,"url_pdf":15,"createdAt":253,"updatedAt":254,"publishedAt":255,"locale":98,"private_link":15},107,"5K, Programma 8 settimane","5-k-programma-8-settimane","2026-02-24T10:21:31.204Z","2026-02-24T13:11:36.571Z","2026-02-24T13:11:37.122Z",{"id":257,"documentId":192,"title":258,"slug":259,"intro":15,"url_pdf":15,"createdAt":260,"updatedAt":261,"publishedAt":262,"locale":104,"private_link":15},108,"5K, Programme 8 semaines","5-k-programme-8-semaines","2026-02-24T10:21:40.396Z","2026-02-24T13:11:50.852Z","2026-02-24T13:11:51.395Z",{"id":264,"documentId":192,"title":265,"slug":266,"intro":15,"url_pdf":15,"createdAt":267,"updatedAt":268,"publishedAt":269,"locale":110,"private_link":15},111,"5K, Plan para 8 semanas","5-k-plan-para-8-semanas","2026-02-24T10:22:06.527Z","2026-02-24T13:12:44.369Z","2026-02-24T13:12:44.927Z",{"id":271,"documentId":272,"title":273,"slug":274,"intro":15,"url_pdf":15,"createdAt":275,"updatedAt":276,"publishedAt":277,"locale":10,"private_link":15,"tags":278,"preview_image":279,"pdf":312,"localizations":320},120,"em2p9sjf72r7veik1eafq7pp","Halbmarathon (Anfänger), Trainingsplan 12 Wochen","halbmarathon-anfaenger-trainingsplan-12-wochen","2026-02-24T10:23:36.254Z","2026-02-24T13:17:11.078Z","2026-02-24T13:17:11.633Z",[],{"id":280,"documentId":281,"name":282,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":283,"hash":308,"ext":35,"mime":38,"size":309,"url":310,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":311,"updatedAt":311,"publishedAt":311,"focalPoint":15},83,"is6o3f9h4deksybf5ljj7vb3","HOKA_pb-protocol_coach-room_training-plans-half-marathon-beginners.jpg",{"large":284,"small":290,"medium":296,"thumbnail":302},{"ext":35,"url":285,"hash":286,"mime":38,"name":287,"path":15,"size":288,"width":41,"height":42,"sizeInBytes":289},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_HOKA_pb_protocol_coach_room_training_plans_half_marathon_beginners_667cd44264.jpg","large_HOKA_pb_protocol_coach_room_training_plans_half_marathon_beginners_667cd44264","large_HOKA_pb-protocol_coach-room_training-plans-half-marathon-beginners.jpg",27.4,27395,{"ext":35,"url":291,"hash":292,"mime":38,"name":293,"path":15,"size":294,"width":49,"height":50,"sizeInBytes":295},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_HOKA_pb_protocol_coach_room_training_plans_half_marathon_beginners_667cd44264.jpg","small_HOKA_pb_protocol_coach_room_training_plans_half_marathon_beginners_667cd44264","small_HOKA_pb-protocol_coach-room_training-plans-half-marathon-beginners.jpg",11.5,11503,{"ext":35,"url":297,"hash":298,"mime":38,"name":299,"path":15,"size":300,"width":57,"height":58,"sizeInBytes":301},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_HOKA_pb_protocol_coach_room_training_plans_half_marathon_beginners_667cd44264.jpg","medium_HOKA_pb_protocol_coach_room_training_plans_half_marathon_beginners_667cd44264","medium_HOKA_pb-protocol_coach-room_training-plans-half-marathon-beginners.jpg",19.97,19968,{"ext":35,"url":303,"hash":304,"mime":38,"name":305,"path":15,"size":306,"width":65,"height":66,"sizeInBytes":307},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_HOKA_pb_protocol_coach_room_training_plans_half_marathon_beginners_667cd44264.jpg","thumbnail_HOKA_pb_protocol_coach_room_training_plans_half_marathon_beginners_667cd44264","thumbnail_HOKA_pb-protocol_coach-room_training-plans-half-marathon-beginners.jpg",2.26,2262,"HOKA_pb_protocol_coach_room_training_plans_half_marathon_beginners_667cd44264",228.03,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_pb_protocol_coach_room_training_plans_half_marathon_beginners_667cd44264.jpg","2026-02-10T16:49:57.697Z",{"id":313,"documentId":314,"name":315,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":316,"ext":79,"mime":80,"size":317,"url":318,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":319,"updatedAt":319,"publishedAt":319,"focalPoint":15},84,"ai31s88ik10l0wucdg3kuynh","HOKA_PB Protocol_Training Program_Half-marathon-Beginners.pdf","HOKA_PB_Protocol_Training_Program_Half_marathon_Beginners_8b1c6117c6",1100.19,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_PB_Protocol_Training_Program_Half_marathon_Beginners_8b1c6117c6.pdf","2026-02-10T16:50:14.967Z",[321,328,335,342],{"id":322,"documentId":272,"title":323,"slug":324,"intro":15,"url_pdf":15,"createdAt":325,"updatedAt":326,"publishedAt":327,"locale":92,"private_link":15},117,"Half-Marathon (Beginners), 12 Weeks plan","half-marathon-beginners-12-weeks-plan","2026-02-09T16:44:27.989Z","2026-02-24T13:15:24.871Z","2026-02-24T13:15:25.471Z",{"id":329,"documentId":272,"title":330,"slug":331,"intro":15,"url_pdf":15,"createdAt":332,"updatedAt":333,"publishedAt":334,"locale":98,"private_link":15},118,"Mezza Maratona (Principianti), Programma 12 settimane","mezza-maratona-principianti-programma-12-settimane","2026-02-24T10:23:15.798Z","2026-02-24T13:15:31.170Z","2026-02-24T13:15:31.724Z",{"id":336,"documentId":272,"title":337,"slug":338,"intro":15,"url_pdf":15,"createdAt":339,"updatedAt":340,"publishedAt":341,"locale":104,"private_link":15},119,"Semi-Marathon (Débutants), Programme 12 semaines","semi-marathon-debutants-programme-12-semaines","2026-02-24T10:23:25.698Z","2026-02-24T13:16:50.741Z","2026-02-24T13:16:51.304Z",{"id":343,"documentId":272,"title":344,"slug":345,"intro":15,"url_pdf":15,"createdAt":346,"updatedAt":347,"publishedAt":348,"locale":110,"private_link":15},121,"Medio Maratón (Principiantes), Plan para 12 semanas","medio-maraton-principiantes-plan-para-12-semanas","2026-02-24T10:23:46.922Z","2026-02-24T13:17:52.478Z","2026-02-24T13:17:53.028Z",{"id":350,"documentId":351,"title":352,"slug":353,"intro":15,"url_pdf":15,"createdAt":354,"updatedAt":355,"publishedAt":356,"locale":10,"private_link":15,"tags":357,"preview_image":358,"pdf":390,"localizations":398},114,"mf9rb637ohsh5jtgksz87bww","Halbmarathon (Fortgeschrittene), Trainingsplan 12 Wochen","halbmarathon-fortgeschrittene-trainingsplan-12-wochen","2026-02-24T10:22:42.641Z","2026-02-24T13:14:02.709Z","2026-02-24T13:14:03.265Z",[],{"id":359,"documentId":360,"name":361,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":362,"hash":386,"ext":35,"mime":38,"size":387,"url":388,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":389,"updatedAt":389,"publishedAt":389,"focalPoint":15},81,"i99bbll38hw4do8z1mt0qt2j","HOKA_pb-protocol_coach-room_training-plans-half-marathon-advanced.jpg",{"large":363,"small":369,"medium":375,"thumbnail":381},{"ext":35,"url":364,"hash":365,"mime":38,"name":366,"path":15,"size":367,"width":41,"height":42,"sizeInBytes":368},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_HOKA_pb_protocol_coach_room_training_plans_half_marathon_advanced_e781208cfb.jpg","large_HOKA_pb_protocol_coach_room_training_plans_half_marathon_advanced_e781208cfb","large_HOKA_pb-protocol_coach-room_training-plans-half-marathon-advanced.jpg",27.21,27213,{"ext":35,"url":370,"hash":371,"mime":38,"name":372,"path":15,"size":373,"width":49,"height":50,"sizeInBytes":374},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_HOKA_pb_protocol_coach_room_training_plans_half_marathon_advanced_e781208cfb.jpg","small_HOKA_pb_protocol_coach_room_training_plans_half_marathon_advanced_e781208cfb","small_HOKA_pb-protocol_coach-room_training-plans-half-marathon-advanced.jpg",11.44,11444,{"ext":35,"url":376,"hash":377,"mime":38,"name":378,"path":15,"size":379,"width":57,"height":58,"sizeInBytes":380},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_HOKA_pb_protocol_coach_room_training_plans_half_marathon_advanced_e781208cfb.jpg","medium_HOKA_pb_protocol_coach_room_training_plans_half_marathon_advanced_e781208cfb","medium_HOKA_pb-protocol_coach-room_training-plans-half-marathon-advanced.jpg",19.87,19868,{"ext":35,"url":382,"hash":383,"mime":38,"name":384,"path":15,"size":306,"width":65,"height":66,"sizeInBytes":385},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_HOKA_pb_protocol_coach_room_training_plans_half_marathon_advanced_e781208cfb.jpg","thumbnail_HOKA_pb_protocol_coach_room_training_plans_half_marathon_advanced_e781208cfb","thumbnail_HOKA_pb-protocol_coach-room_training-plans-half-marathon-advanced.jpg",2258,"HOKA_pb_protocol_coach_room_training_plans_half_marathon_advanced_e781208cfb",226.9,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_pb_protocol_coach_room_training_plans_half_marathon_advanced_e781208cfb.jpg","2026-02-10T16:48:55.022Z",{"id":391,"documentId":392,"name":393,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":394,"ext":79,"mime":80,"size":395,"url":396,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":397,"updatedAt":397,"publishedAt":397,"focalPoint":15},82,"lmqyotuvc8p9t5yxq5navvcz","HOKA_PB Protocol_Training Program_Half-marathon-Advanced.pdf","HOKA_PB_Protocol_Training_Program_Half_marathon_Advanced_79c0b96ee7",1451.33,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_PB_Protocol_Training_Program_Half_marathon_Advanced_79c0b96ee7.pdf","2026-02-10T16:49:20.942Z",[399,406,412,418],{"id":400,"documentId":351,"title":401,"slug":402,"intro":15,"url_pdf":15,"createdAt":403,"updatedAt":404,"publishedAt":405,"locale":92,"private_link":15},31,"Half-Marathon (Advanced), 12 Weeks plan","half-marathon-advanced-12-weeks-plan","2026-02-09T16:44:08.958Z","2026-02-10T16:49:24.012Z","2026-02-10T16:49:24.416Z",{"id":65,"documentId":351,"title":407,"slug":408,"intro":15,"url_pdf":15,"createdAt":409,"updatedAt":410,"publishedAt":411,"locale":98,"private_link":15},"Mezza Maratona (Avanzato), Programma 12 settimane","mezza-maratona-avanzato-programma-12-settimane","2026-02-24T10:22:22.129Z","2026-02-24T13:13:27.349Z","2026-02-24T13:13:27.899Z",{"id":413,"documentId":351,"title":414,"slug":402,"intro":15,"url_pdf":15,"createdAt":415,"updatedAt":416,"publishedAt":417,"locale":104,"private_link":15},113,"Semi-Marathon (Avancé), Programme 12 semaines","2026-02-24T10:22:31.597Z","2026-02-24T13:13:47.770Z","2026-02-24T13:13:48.321Z",{"id":419,"documentId":351,"title":420,"slug":421,"intro":15,"url_pdf":15,"createdAt":422,"updatedAt":423,"publishedAt":424,"locale":110,"private_link":15},115,"Medio Maratón (Avanzado), Plan para 12 semanas","medio-maraton-avanzado-plan-para-12-semanas","2026-02-24T10:22:54.848Z","2026-02-24T13:14:18.417Z","2026-02-24T13:14:18.976Z",{"id":426,"documentId":427,"title":428,"slug":429,"intro":15,"url_pdf":15,"createdAt":430,"updatedAt":431,"publishedAt":432,"locale":10,"private_link":15,"tags":433,"preview_image":434,"pdf":467,"localizations":475},124,"wygxtsp44v2h71dur32g1r7a","Marathon (Anfänger), Trainingsplan 12 Wochen","marathon-anfaenger-trainingsplan-12-wochen","2026-02-24T10:24:32.369Z","2026-02-24T13:19:16.383Z","2026-02-24T13:19:16.953Z",[],{"id":435,"documentId":436,"name":437,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":438,"hash":463,"ext":35,"mime":38,"size":464,"url":465,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":466,"updatedAt":466,"publishedAt":466,"focalPoint":15},85,"e0b21g924crgjsunqc4fhhyz","HOKA_pb-protocol_coach-room_training-plans-marathon-beginners.jpg",{"large":439,"small":445,"medium":451,"thumbnail":457},{"ext":35,"url":440,"hash":441,"mime":38,"name":442,"path":15,"size":443,"width":41,"height":42,"sizeInBytes":444},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_HOKA_pb_protocol_coach_room_training_plans_marathon_beginners_be4a4fda51.jpg","large_HOKA_pb_protocol_coach_room_training_plans_marathon_beginners_be4a4fda51","large_HOKA_pb-protocol_coach-room_training-plans-marathon-beginners.jpg",22.17,22172,{"ext":35,"url":446,"hash":447,"mime":38,"name":448,"path":15,"size":449,"width":49,"height":50,"sizeInBytes":450},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_HOKA_pb_protocol_coach_room_training_plans_marathon_beginners_be4a4fda51.jpg","small_HOKA_pb_protocol_coach_room_training_plans_marathon_beginners_be4a4fda51","small_HOKA_pb-protocol_coach-room_training-plans-marathon-beginners.jpg",8.84,8842,{"ext":35,"url":452,"hash":453,"mime":38,"name":454,"path":15,"size":455,"width":57,"height":58,"sizeInBytes":456},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_HOKA_pb_protocol_coach_room_training_plans_marathon_beginners_be4a4fda51.jpg","medium_HOKA_pb_protocol_coach_room_training_plans_marathon_beginners_be4a4fda51","medium_HOKA_pb-protocol_coach-room_training-plans-marathon-beginners.jpg",15.96,15962,{"ext":35,"url":458,"hash":459,"mime":38,"name":460,"path":15,"size":461,"width":65,"height":66,"sizeInBytes":462},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_HOKA_pb_protocol_coach_room_training_plans_marathon_beginners_be4a4fda51.jpg","thumbnail_HOKA_pb_protocol_coach_room_training_plans_marathon_beginners_be4a4fda51","thumbnail_HOKA_pb-protocol_coach-room_training-plans-marathon-beginners.jpg",1.99,1985,"HOKA_pb_protocol_coach_room_training_plans_marathon_beginners_be4a4fda51",204.16,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_pb_protocol_coach_room_training_plans_marathon_beginners_be4a4fda51.jpg","2026-02-10T16:50:42.752Z",{"id":468,"documentId":469,"name":470,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":471,"ext":79,"mime":80,"size":472,"url":473,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":474,"updatedAt":474,"publishedAt":474,"focalPoint":15},86,"ko29bofqt6umoy54v0tt2vte","HOKA_PB Protocol_Training Program_Marathon-Beginners.pdf","HOKA_PB_Protocol_Training_Program_Marathon_Beginners_dd9cad889c",946.38,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_PB_Protocol_Training_Program_Marathon_Beginners_dd9cad889c.pdf","2026-02-10T16:51:02.816Z",[476,483,490,497],{"id":477,"documentId":427,"title":478,"slug":479,"intro":15,"url_pdf":15,"createdAt":480,"updatedAt":481,"publishedAt":482,"locale":110,"private_link":15},125,"Maratón (Principiantes), Plan para 12 semanas","maraton-principiantes-plan-para-12-semanas","2026-02-24T10:24:43.301Z","2026-02-24T13:19:32.797Z","2026-02-24T13:19:33.347Z",{"id":484,"documentId":427,"title":485,"slug":486,"intro":15,"url_pdf":15,"createdAt":487,"updatedAt":488,"publishedAt":489,"locale":92,"private_link":15},33,"Marathon (Beginners), 12 Weeks plan","marathon-beginners-12-weeks-plan","2026-02-09T16:45:01.745Z","2026-02-10T16:51:10.956Z","2026-02-10T16:51:11.359Z",{"id":491,"documentId":427,"title":492,"slug":493,"intro":15,"url_pdf":15,"createdAt":494,"updatedAt":495,"publishedAt":496,"locale":98,"private_link":15},122,"Maratona (Principianti), Programma 12 settimane","maratona-principianti-programma-12-settimane","2026-02-24T10:24:05.846Z","2026-02-24T13:18:35.635Z","2026-02-24T13:18:36.227Z",{"id":498,"documentId":427,"title":499,"slug":500,"intro":15,"url_pdf":15,"createdAt":501,"updatedAt":502,"publishedAt":503,"locale":104,"private_link":15},123,"Marathon (Débutants), Programme 12 semaines","marathon-debutants-programme-12-semaines","2026-02-24T10:24:15.334Z","2026-02-24T13:18:58.768Z","2026-02-24T13:18:59.344Z",{"id":505,"documentId":506,"title":507,"slug":508,"intro":15,"url_pdf":15,"createdAt":509,"updatedAt":510,"publishedAt":511,"locale":10,"private_link":512,"tags":513,"preview_image":514,"pdf":547,"localizations":556},128,"j17gat9tg52bwgh01n4oy9t3","PB Protocol Trainingsprogramm","pb-protocol-training-program","2026-02-24T10:25:22.368Z","2026-02-24T14:41:04.994Z","2026-02-24T14:41:05.649Z",true,[],{"id":515,"documentId":516,"name":517,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":518,"hash":543,"ext":35,"mime":38,"size":544,"url":545,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":546,"updatedAt":546,"publishedAt":546,"focalPoint":15},87,"i009ep1w8vpze5lewa4d9kqi","HOKA_pb-protocol_coach-room_training-plans-SDP_Andy-Hobdell.jpg",{"large":519,"small":525,"medium":531,"thumbnail":537},{"ext":35,"url":520,"hash":521,"mime":38,"name":522,"path":15,"size":523,"width":41,"height":42,"sizeInBytes":524},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_HOKA_pb_protocol_coach_room_training_plans_SDP_Andy_Hobdell_c88bdc8c6a.jpg","large_HOKA_pb_protocol_coach_room_training_plans_SDP_Andy_Hobdell_c88bdc8c6a","large_HOKA_pb-protocol_coach-room_training-plans-SDP_Andy-Hobdell.jpg",30.89,30888,{"ext":35,"url":526,"hash":527,"mime":38,"name":528,"path":15,"size":529,"width":49,"height":50,"sizeInBytes":530},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_HOKA_pb_protocol_coach_room_training_plans_SDP_Andy_Hobdell_c88bdc8c6a.jpg","small_HOKA_pb_protocol_coach_room_training_plans_SDP_Andy_Hobdell_c88bdc8c6a","small_HOKA_pb-protocol_coach-room_training-plans-SDP_Andy-Hobdell.jpg",12.93,12928,{"ext":35,"url":532,"hash":533,"mime":38,"name":534,"path":15,"size":535,"width":57,"height":58,"sizeInBytes":536},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_HOKA_pb_protocol_coach_room_training_plans_SDP_Andy_Hobdell_c88bdc8c6a.jpg","medium_HOKA_pb_protocol_coach_room_training_plans_SDP_Andy_Hobdell_c88bdc8c6a","medium_HOKA_pb-protocol_coach-room_training-plans-SDP_Andy-Hobdell.jpg",22.27,22267,{"ext":35,"url":538,"hash":539,"mime":38,"name":540,"path":15,"size":541,"width":65,"height":66,"sizeInBytes":542},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_HOKA_pb_protocol_coach_room_training_plans_SDP_Andy_Hobdell_c88bdc8c6a.jpg","thumbnail_HOKA_pb_protocol_coach_room_training_plans_SDP_Andy_Hobdell_c88bdc8c6a","thumbnail_HOKA_pb-protocol_coach-room_training-plans-SDP_Andy-Hobdell.jpg",2.34,2342,"HOKA_pb_protocol_coach_room_training_plans_SDP_Andy_Hobdell_c88bdc8c6a",244.62,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_pb_protocol_coach_room_training_plans_SDP_Andy_Hobdell_c88bdc8c6a.jpg","2026-02-10T16:51:39.753Z",{"id":548,"documentId":549,"name":550,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":551,"ext":79,"mime":80,"size":552,"url":553,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":554,"updatedAt":554,"publishedAt":555,"focalPoint":15},88,"nsybjktlhi871o1e7sv70ath","_HOKA_PB Protocol_Training Program_SDP_Andy-Hobdell.pdf","HOKA_PB_Protocol_Training_Program_SDP_Andy_Hobdell_8f6d5d0835",555.76,"https://graceful-laughter-875a0cb707.media.strapiapp.com/HOKA_PB_Protocol_Training_Program_SDP_Andy_Hobdell_8f6d5d0835.pdf","2026-02-10T16:51:59.300Z","2026-02-10T16:51:59.305Z",[557,563,569,576],{"id":558,"documentId":506,"title":559,"slug":508,"intro":15,"url_pdf":15,"createdAt":560,"updatedAt":561,"publishedAt":562,"locale":92,"private_link":512},39,"PB Protocol Training Program","2026-02-09T16:48:50.867Z","2026-02-19T17:13:14.235Z","2026-02-19T17:13:14.904Z",{"id":564,"documentId":506,"title":565,"slug":508,"intro":15,"url_pdf":15,"createdAt":566,"updatedAt":567,"publishedAt":568,"locale":98,"private_link":512},126,"PB Protocol Programma di Allenamento","2026-02-24T10:25:02.163Z","2026-02-24T14:31:10.719Z","2026-02-24T14:31:11.379Z",{"id":570,"documentId":506,"title":571,"slug":572,"intro":15,"url_pdf":15,"createdAt":573,"updatedAt":574,"publishedAt":575,"locale":110,"private_link":512},129,"PB Protocol Programa de Entrenamiento","pb-protocol-programa-de-entrenamiento","2026-02-24T10:25:34.993Z","2026-02-24T14:43:32.387Z","2026-02-24T14:43:33.023Z",{"id":577,"documentId":506,"title":578,"slug":579,"intro":15,"url_pdf":15,"createdAt":580,"updatedAt":581,"publishedAt":582,"locale":104,"private_link":512},127,"PB Protocol Programme d'Entraînement","pb-protocol-programme-d-entrainement","2026-02-24T10:25:11.971Z","2026-02-24T14:40:54.100Z","2026-02-24T14:40:54.675Z",{"id":584,"title":585,"text":586},170,"Trainingspläne","Zielgerichtete Programme, die genau auf deine Ziele zugeschnitten sind. Vom Grundlagentraining bis zum Renntag: Folge einem Fahrplan, der für absolute Spitzenleistungen entwickelt wurde.",{"id":588,"type":589,"cta_label":590,"plans":591,"head":592},146,"education articles","Mehr laden",[],{"id":593,"title":594,"text":595},171,"Wissensartikel","Datengestützte Einblicke in die Wissenschaft des Laufens. Erweitere dein technisches Wissen und schaffe die Basis für langfristigen sportlichen Erfolg.",{"id":597,"type":598,"cta_label":599,"plans":600,"head":601},147,"videos","Mehr ansehen",[],{"id":602,"title":603,"text":604},172,"Video-Tutorials","Präzise Demonstrationen von Technikübungen und Krafttraining. Meistere die Mechanik und Bewegungsmuster, die notwendig sind, um dein volles Potenzial auszuschöpfen.",{"id":606,"type":607,"cta_label":15,"plans":608,"head":609},148,"short_videos",[],{"id":610,"title":611,"text":612},173,"Kurze Coaching-Tipps","Wirkungsvolle „Quick Wins“ für deine tägliche Routine. Experten-Tipps und mentale Strategien, die dir den entscheidenden Vorteil verschaffen, noch bevor du überhaupt deine Laufschuhe schnürst.",{"id":313,"title":614,"intro":615},"Coach-Bereich","Strukturierte Trainingspläne, Coaching-Einblicke und Fachwissen, die dir helfen, intelligenter zu trainieren und auf deinen Körper zu hören – von Coach Andy Hobdell.",{},{"data":618,"meta":770},[619,697],{"id":620,"documentId":621,"title":622,"slug":623,"intro":624,"external_url":625,"createdAt":626,"updatedAt":626,"publishedAt":627,"locale":10,"tags":628,"preview_image":629,"localizations":669},34,"vhcs9urpfp8g3ifycrlp3g8c","Mobilitäts- und Kraftübungen für Läufer","mobilitaets-und-kraftuebungen-fuer-laeufer","• Wadenheben (Calf Raises): Stärkung der Unterschenkel und der Achillessehne (beidbeinig oder einbeinig ausgeführt), um Verletzungen vorzubeugen.\n• Ausfallschritte nach hinten (Reverse Lunges): Eine einseitige Übung, die Quadrizeps-Kraft und dynamische Stabilität aufbaut – entscheidend für die Laufbewegung.\n• Planks (Unterarmstütz): Ein isometrisches Halten zum Aufbau einer starken Rumpfmuskulatur, die verhindert, dass ldie Körperhaltung bei Ermüdung zusammensackt.","https://vimeo.com/1163033670","2026-02-24T10:37:13.629Z","2026-02-24T10:37:13.957Z",[],{"id":630,"documentId":631,"name":632,"alternativeText":15,"caption":15,"width":633,"height":634,"formats":635,"hash":665,"ext":35,"mime":38,"size":666,"url":667,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":668,"updatedAt":668,"publishedAt":668,"focalPoint":15},50,"ouu87t50h3lk2epfk0v1zm3s","hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",4800,2700,{"large":636,"small":643,"medium":650,"thumbnail":657},{"ext":35,"url":637,"hash":638,"mime":38,"name":639,"path":15,"size":640,"width":42,"height":641,"sizeInBytes":642},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","large_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f","large_hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",53.15,563,53150,{"ext":35,"url":644,"hash":645,"mime":38,"name":646,"path":15,"size":647,"width":50,"height":648,"sizeInBytes":649},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","small_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f","small_hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",16.07,281,16065,{"ext":35,"url":651,"hash":652,"mime":38,"name":653,"path":15,"size":654,"width":58,"height":655,"sizeInBytes":656},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","medium_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f","medium_hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",32.26,422,32256,{"ext":35,"url":658,"hash":659,"mime":38,"name":660,"path":15,"size":661,"width":662,"height":663,"sizeInBytes":664},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","thumbnail_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f","thumbnail_hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",5.2,245,138,5204,"hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f",518.5,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","2026-02-09T14:30:40.594Z",[670,676,683,690],{"id":243,"documentId":621,"title":671,"slug":672,"intro":673,"external_url":625,"createdAt":674,"updatedAt":674,"publishedAt":675,"locale":98},"Esercizi di Mobilità e Forza per i Runner","warm-up-and-cool-down-routines","• Calf Raises (Sollevamenti sulle punte): Rafforzano la parte inferiore delle gambe e il tendine d'Achille (eseguiti su due gambe o a gamba singola) per prevenire infortuni.\n• Affondi Posteriori: Un esercizio unilaterale (a gamba singola) che sviluppa la forza dei quadricipiti e la stabilità dinamica, essenziali per il movimento della corsa.\n• Plank: Una tenuta isometrica per costruire un core forte, che impedisce al corpo di \"cedere\" quando subentra la fatica.","2026-02-24T10:34:34.078Z","2026-02-24T10:34:34.406Z",{"id":677,"documentId":621,"title":678,"slug":672,"intro":679,"external_url":625,"createdAt":680,"updatedAt":681,"publishedAt":682,"locale":92},28,"Mobility and Strength\u2028Exercises for Runners","• Calf Raises: Strengthening the lower legs and Achilles tendon (performed on two legs or single-leg) to prevent injuries.\n• Reverse Lunges: A unilateral (single-leg) exercise that builds quad strength and dynamic stability essential for the running motion.\n• Planks: An isometric hold to build a strong core, which prevents the body from collapsing when fatigue sets in.","2026-02-08T17:00:38.548Z","2026-02-10T16:43:45.001Z","2026-02-10T16:43:45.305Z",{"id":684,"documentId":621,"title":685,"slug":686,"intro":687,"external_url":625,"createdAt":688,"updatedAt":688,"publishedAt":689,"locale":104},32,"Exercices de Mobilité et de Renforcement pour les Coureurs","exercices-de-mobilite-et-de-renforcement-pour-les-coureurs","• Extensions mollets (Calf Raises) : Renforcement du bas des jambes et du tendon d'Achille (effectué sur deux jambes ou en unilatéral) pour prévenir les blessures.\n• Fentes arrière : Un exercice unilatéral qui développe la force des quadriceps et la stabilité dynamique, essentielles au mouvement de la course.\n• Planche (Planks) : Un maintien isométrique pour construire une sangle abdominale solide, ce qui empêche le corps de s'affaisser lorsque la fatigue s'installe.","2026-02-24T10:36:27.341Z","2026-02-24T10:36:27.717Z",{"id":691,"documentId":621,"title":692,"slug":693,"intro":694,"external_url":625,"createdAt":695,"updatedAt":695,"publishedAt":696,"locale":110},36,"Ejercicios de Movilidad y Fuerza para Corredores","ejercicios-de-movilidad-y-fuerza-para-corredores","• Elevación de talones (Calf Raises): Fortalece la parte inferiore de las piernas y el tendón de Aquiles (realizado a dos piernas o a una sola pierna) para prevenir lesiones.\n• Zancadas traseras (Reverse Lunges): Un ejercicio unilateral que desarrolla la fuerza del cuádriceps y la estabilidad dinámica, esenciales para el movimiento de carrera.\n• Plancha (Planks): Un mantenimiento isométrico para construir un núcleo (core) fuerte, lo que evita que el cuerpo se desplome cuando aparece la fatiga.","2026-02-24T10:37:56.694Z","2026-02-24T10:37:57.025Z",{"id":698,"documentId":699,"title":700,"slug":701,"intro":702,"external_url":703,"createdAt":704,"updatedAt":704,"publishedAt":705,"locale":10,"tags":706,"preview_image":707,"localizations":741},42,"yv1409gyzg7psfcrpw7tg9nf","Lauf-ABC: Armarbeit, Schrittfrequenz, Körperhaltung","lauf-abc-armarbeit-schrittfrequenz-koerperhaltung","• A-Skip (Kniehebelauf-Variante): Konzentriert sich auf den Kniehub und eine aufrechte Haltung, um eine effiziente Mechanik zu festigen.\n• B-Skip (Laufschritt mit Beinsteckung): Erweitert den Kniehub um die Beinstreckung und die greifende „Wischbewegung“ zurück zum Boden.\n• Anfersen (Butt Kicks): Schnelle Bewegung der Ferse zum Gesäß, um die Aktivierung der hinteren Oberschenkelmuskulatur eund die Schrittfrequenz zu verbessern.\n• Körperschwerpunkt: Das Ziel dieser Übungen ist es, das Aufsetzen des Fußes direkt unter der Hüfte (nicht davor) zu trainieren, um maximale Kraft zu erzeugen.","https://vimeo.com/1163033847","2026-02-24T10:45:58.205Z","2026-02-24T10:45:58.526Z",[],{"id":708,"documentId":709,"name":710,"alternativeText":15,"caption":15,"width":633,"height":634,"formats":711,"hash":736,"ext":35,"mime":38,"size":737,"url":738,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":739,"updatedAt":739,"publishedAt":740,"focalPoint":15},51,"amtrrg5mtzh5rl4ojqxaohhc","hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",{"large":712,"small":718,"medium":724,"thumbnail":730},{"ext":35,"url":713,"hash":714,"mime":38,"name":715,"path":15,"size":716,"width":42,"height":641,"sizeInBytes":717},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","large_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d","large_hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",39.72,39723,{"ext":35,"url":719,"hash":720,"mime":38,"name":721,"path":15,"size":722,"width":50,"height":648,"sizeInBytes":723},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","small_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d","small_hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",14.9,14902,{"ext":35,"url":725,"hash":726,"mime":38,"name":727,"path":15,"size":728,"width":58,"height":655,"sizeInBytes":729},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","medium_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d","medium_hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",26.4,26395,{"ext":35,"url":731,"hash":732,"mime":38,"name":733,"path":15,"size":734,"width":662,"height":663,"sizeInBytes":735},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","thumbnail_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d","thumbnail_hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",5.39,5385,"hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d",412.5,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","2026-02-09T14:31:13.865Z","2026-02-09T14:31:13.866Z",[742,750,757,763],{"id":743,"documentId":699,"title":744,"slug":745,"intro":746,"external_url":703,"createdAt":747,"updatedAt":748,"publishedAt":749,"locale":92},26,"Running form drills:\u2028Arm swing, Cadence, Posture","running-form-drills-arm-swing-cadence-posture","• A-Skip: Focuses on high knee drive and upright posture to reinforce efficient mechanics.\n• B-Skip: Extends the knee drive to focus on leg extension and the \"pawing\" motion back to the ground.\n• Butt Kicks: Rapid heel-to-glute movement to improve hamstring recruitment and cadence.\nCenter of Mass: The goal of these drills is to teach landing the foot directly under the hips (not in front) to generate maximum power.","2026-02-08T16:57:27.321Z","2026-02-10T16:42:59.564Z","2026-02-10T16:42:59.878Z",{"id":751,"documentId":699,"title":752,"slug":753,"intro":754,"external_url":703,"createdAt":755,"updatedAt":755,"publishedAt":756,"locale":98},38,"Esercizi per la tecnica di corsa: oscillazione delle braccia, cadenza, postura","esercizi-per-la-tecnica-di-corsa-oscillazione-delle-braccia-cadenza-postura","• A-Skip: Si concentra sulla spinta delle ginocchia verso l'alto e sulla postura eretta per rinforzare una meccanica efficiente.\n• B-Skip: Estende la spinta del ginocchio per focalizzarsi sull'estensione della gamba e sul movimento di \"zampata\" nel ritorno a terra.\n• Calciata dietro (Butt Kicks): Movimento rapido del tallone verso il gluteo per migliorare il reclutamento dei bicipiti femorali e la cadenza.\n• Centro di massa: L'obiettivo di questi esercizi è insegnare ad appoggiare il piede direttamente sotto le anche (non davanti) per generare la massima potenza.","2026-02-24T10:42:33.346Z","2026-02-24T10:42:33.733Z",{"id":758,"documentId":699,"title":759,"slug":760,"intro":746,"external_url":703,"createdAt":761,"updatedAt":761,"publishedAt":762,"locale":104},40,"Éducatifs de course : balancement des bras, cadence, posture","educatifs-de-course-balancement-des-bras-cadence-posture","2026-02-24T10:44:48.647Z","2026-02-24T10:44:49.033Z",{"id":764,"documentId":699,"title":765,"slug":766,"intro":767,"external_url":703,"createdAt":768,"updatedAt":768,"publishedAt":769,"locale":110},44,"Técnica de carrera: braceo, cadencia, postura","tecnica-de-carrera-braceo-cadencia-postura","• A-Skip: Se centra en la elevación de rodillas y en una postura erguida para reforzar una mecánica eficiente.\n• B-Skip: Extiende la elevación de rodilla para enfocarse en la extensión de la pierna y en el movimiento de \"zarpazo\" hacia el suelo.\n• Skiping de talones (Butt Kicks): Movimiento rápido del talón al glúteo para mejorar el reclutamiento de los isquiotibiales y la cadencia.\n• Centro de masas: El objetivo de estos ejercicios es enseñar a aterrizar el pie directamente bajo las caderas (no delante) para generar la máxima potencia.","2026-02-24T10:47:08.929Z","2026-02-24T10:47:09.254Z",{"pagination":771},{"page":772,"pageSize":773,"pageCount":773,"total":774},1,2,4,{"data":776,"meta":875},[777,791,805,819,833,847,861],{"id":505,"documentId":506,"title":507,"slug":508,"intro":15,"url_pdf":15,"createdAt":509,"updatedAt":510,"publishedAt":511,"locale":10,"private_link":512,"tags":778,"preview_image":779,"pdf":785,"localizations":786},[],{"id":515,"documentId":516,"name":517,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":780,"hash":543,"ext":35,"mime":38,"size":544,"url":545,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":546,"updatedAt":546,"publishedAt":546,"focalPoint":15},{"large":781,"small":782,"medium":783,"thumbnail":784},{"ext":35,"url":520,"hash":521,"mime":38,"name":522,"path":15,"size":523,"width":41,"height":42,"sizeInBytes":524},{"ext":35,"url":526,"hash":527,"mime":38,"name":528,"path":15,"size":529,"width":49,"height":50,"sizeInBytes":530},{"ext":35,"url":532,"hash":533,"mime":38,"name":534,"path":15,"size":535,"width":57,"height":58,"sizeInBytes":536},{"ext":35,"url":538,"hash":539,"mime":38,"name":540,"path":15,"size":541,"width":65,"height":66,"sizeInBytes":542},{"id":548,"documentId":549,"name":550,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":551,"ext":79,"mime":80,"size":552,"url":553,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":554,"updatedAt":554,"publishedAt":555,"focalPoint":15},[787,788,789,790],{"id":558,"documentId":506,"title":559,"slug":508,"intro":15,"url_pdf":15,"createdAt":560,"updatedAt":561,"publishedAt":562,"locale":92,"private_link":512},{"id":564,"documentId":506,"title":565,"slug":508,"intro":15,"url_pdf":15,"createdAt":566,"updatedAt":567,"publishedAt":568,"locale":98,"private_link":512},{"id":570,"documentId":506,"title":571,"slug":572,"intro":15,"url_pdf":15,"createdAt":573,"updatedAt":574,"publishedAt":575,"locale":110,"private_link":512},{"id":577,"documentId":506,"title":578,"slug":579,"intro":15,"url_pdf":15,"createdAt":580,"updatedAt":581,"publishedAt":582,"locale":104,"private_link":512},{"id":18,"documentId":19,"title":20,"slug":21,"intro":15,"url_pdf":15,"createdAt":22,"updatedAt":23,"publishedAt":24,"locale":10,"private_link":25,"tags":792,"preview_image":793,"pdf":799,"localizations":800},[],{"id":28,"documentId":29,"name":30,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":794,"hash":68,"ext":35,"mime":38,"size":69,"url":70,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":72,"updatedAt":72,"publishedAt":73,"focalPoint":15},{"large":795,"small":796,"medium":797,"thumbnail":798},{"ext":35,"url":36,"hash":37,"mime":38,"name":39,"path":15,"size":40,"width":41,"height":42,"sizeInBytes":43},{"ext":35,"url":45,"hash":46,"mime":38,"name":47,"path":15,"size":48,"width":49,"height":50,"sizeInBytes":51},{"ext":35,"url":53,"hash":54,"mime":38,"name":55,"path":15,"size":56,"width":57,"height":58,"sizeInBytes":59},{"ext":35,"url":61,"hash":62,"mime":38,"name":63,"path":15,"size":64,"width":65,"height":66,"sizeInBytes":67},{"id":75,"documentId":76,"name":77,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":78,"ext":79,"mime":80,"size":81,"url":82,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":83,"updatedAt":83,"publishedAt":84,"focalPoint":15},[801,802,803,804],{"id":87,"documentId":19,"title":20,"slug":88,"intro":15,"url_pdf":15,"createdAt":89,"updatedAt":90,"publishedAt":91,"locale":92,"private_link":25},{"id":94,"documentId":19,"title":20,"slug":21,"intro":15,"url_pdf":15,"createdAt":95,"updatedAt":96,"publishedAt":97,"locale":98,"private_link":25},{"id":100,"documentId":19,"title":20,"slug":21,"intro":15,"url_pdf":15,"createdAt":101,"updatedAt":102,"publishedAt":103,"locale":104,"private_link":25},{"id":106,"documentId":19,"title":20,"slug":21,"intro":15,"url_pdf":15,"createdAt":107,"updatedAt":108,"publishedAt":109,"locale":110,"private_link":25},{"id":112,"documentId":113,"title":114,"slug":115,"intro":15,"url_pdf":15,"createdAt":116,"updatedAt":117,"publishedAt":118,"locale":10,"private_link":15,"tags":806,"preview_image":807,"pdf":813,"localizations":814},[],{"id":121,"documentId":122,"name":123,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":808,"hash":149,"ext":35,"mime":38,"size":150,"url":151,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":152,"updatedAt":152,"publishedAt":152,"focalPoint":15},{"large":809,"small":810,"medium":811,"thumbnail":812},{"ext":35,"url":126,"hash":127,"mime":38,"name":128,"path":15,"size":129,"width":41,"height":42,"sizeInBytes":130},{"ext":35,"url":132,"hash":133,"mime":38,"name":134,"path":15,"size":135,"width":49,"height":50,"sizeInBytes":136},{"ext":35,"url":138,"hash":139,"mime":38,"name":140,"path":15,"size":141,"width":57,"height":58,"sizeInBytes":142},{"ext":35,"url":144,"hash":145,"mime":38,"name":146,"path":15,"size":147,"width":65,"height":66,"sizeInBytes":148},{"id":154,"documentId":155,"name":156,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":157,"ext":79,"mime":80,"size":158,"url":159,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":160,"updatedAt":160,"publishedAt":160,"focalPoint":15},[815,816,817,818],{"id":163,"documentId":113,"title":164,"slug":165,"intro":15,"url_pdf":15,"createdAt":166,"updatedAt":167,"publishedAt":168,"locale":92,"private_link":15},{"id":170,"documentId":113,"title":171,"slug":172,"intro":15,"url_pdf":15,"createdAt":173,"updatedAt":174,"publishedAt":175,"locale":98,"private_link":15},{"id":177,"documentId":113,"title":178,"slug":179,"intro":15,"url_pdf":15,"createdAt":180,"updatedAt":181,"publishedAt":182,"locale":104,"private_link":15},{"id":184,"documentId":113,"title":185,"slug":186,"intro":15,"url_pdf":15,"createdAt":187,"updatedAt":188,"publishedAt":189,"locale":110,"private_link":15},{"id":191,"documentId":192,"title":193,"slug":194,"intro":15,"url_pdf":15,"createdAt":195,"updatedAt":196,"publishedAt":197,"locale":10,"private_link":15,"tags":820,"preview_image":821,"pdf":827,"localizations":828},[],{"id":200,"documentId":201,"name":202,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":822,"hash":228,"ext":35,"mime":38,"size":229,"url":230,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":231,"updatedAt":231,"publishedAt":232,"focalPoint":15},{"large":823,"small":824,"medium":825,"thumbnail":826},{"ext":35,"url":205,"hash":206,"mime":38,"name":207,"path":15,"size":208,"width":41,"height":42,"sizeInBytes":209},{"ext":35,"url":211,"hash":212,"mime":38,"name":213,"path":15,"size":214,"width":49,"height":50,"sizeInBytes":215},{"ext":35,"url":217,"hash":218,"mime":38,"name":219,"path":15,"size":220,"width":57,"height":58,"sizeInBytes":221},{"ext":35,"url":223,"hash":224,"mime":38,"name":225,"path":15,"size":226,"width":65,"height":66,"sizeInBytes":227},{"id":234,"documentId":235,"name":236,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":237,"ext":79,"mime":80,"size":238,"url":239,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":240,"updatedAt":240,"publishedAt":240,"focalPoint":15},[829,830,831,832],{"id":243,"documentId":192,"title":244,"slug":245,"intro":15,"url_pdf":15,"createdAt":246,"updatedAt":247,"publishedAt":248,"locale":92,"private_link":15},{"id":250,"documentId":192,"title":251,"slug":252,"intro":15,"url_pdf":15,"createdAt":253,"updatedAt":254,"publishedAt":255,"locale":98,"private_link":15},{"id":257,"documentId":192,"title":258,"slug":259,"intro":15,"url_pdf":15,"createdAt":260,"updatedAt":261,"publishedAt":262,"locale":104,"private_link":15},{"id":264,"documentId":192,"title":265,"slug":266,"intro":15,"url_pdf":15,"createdAt":267,"updatedAt":268,"publishedAt":269,"locale":110,"private_link":15},{"id":350,"documentId":351,"title":352,"slug":353,"intro":15,"url_pdf":15,"createdAt":354,"updatedAt":355,"publishedAt":356,"locale":10,"private_link":15,"tags":834,"preview_image":835,"pdf":841,"localizations":842},[],{"id":359,"documentId":360,"name":361,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":836,"hash":386,"ext":35,"mime":38,"size":387,"url":388,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":389,"updatedAt":389,"publishedAt":389,"focalPoint":15},{"large":837,"small":838,"medium":839,"thumbnail":840},{"ext":35,"url":364,"hash":365,"mime":38,"name":366,"path":15,"size":367,"width":41,"height":42,"sizeInBytes":368},{"ext":35,"url":370,"hash":371,"mime":38,"name":372,"path":15,"size":373,"width":49,"height":50,"sizeInBytes":374},{"ext":35,"url":376,"hash":377,"mime":38,"name":378,"path":15,"size":379,"width":57,"height":58,"sizeInBytes":380},{"ext":35,"url":382,"hash":383,"mime":38,"name":384,"path":15,"size":306,"width":65,"height":66,"sizeInBytes":385},{"id":391,"documentId":392,"name":393,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":394,"ext":79,"mime":80,"size":395,"url":396,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":397,"updatedAt":397,"publishedAt":397,"focalPoint":15},[843,844,845,846],{"id":400,"documentId":351,"title":401,"slug":402,"intro":15,"url_pdf":15,"createdAt":403,"updatedAt":404,"publishedAt":405,"locale":92,"private_link":15},{"id":65,"documentId":351,"title":407,"slug":408,"intro":15,"url_pdf":15,"createdAt":409,"updatedAt":410,"publishedAt":411,"locale":98,"private_link":15},{"id":413,"documentId":351,"title":414,"slug":402,"intro":15,"url_pdf":15,"createdAt":415,"updatedAt":416,"publishedAt":417,"locale":104,"private_link":15},{"id":419,"documentId":351,"title":420,"slug":421,"intro":15,"url_pdf":15,"createdAt":422,"updatedAt":423,"publishedAt":424,"locale":110,"private_link":15},{"id":271,"documentId":272,"title":273,"slug":274,"intro":15,"url_pdf":15,"createdAt":275,"updatedAt":276,"publishedAt":277,"locale":10,"private_link":15,"tags":848,"preview_image":849,"pdf":855,"localizations":856},[],{"id":280,"documentId":281,"name":282,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":850,"hash":308,"ext":35,"mime":38,"size":309,"url":310,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":311,"updatedAt":311,"publishedAt":311,"focalPoint":15},{"large":851,"small":852,"medium":853,"thumbnail":854},{"ext":35,"url":285,"hash":286,"mime":38,"name":287,"path":15,"size":288,"width":41,"height":42,"sizeInBytes":289},{"ext":35,"url":291,"hash":292,"mime":38,"name":293,"path":15,"size":294,"width":49,"height":50,"sizeInBytes":295},{"ext":35,"url":297,"hash":298,"mime":38,"name":299,"path":15,"size":300,"width":57,"height":58,"sizeInBytes":301},{"ext":35,"url":303,"hash":304,"mime":38,"name":305,"path":15,"size":306,"width":65,"height":66,"sizeInBytes":307},{"id":313,"documentId":314,"name":315,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":316,"ext":79,"mime":80,"size":317,"url":318,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":319,"updatedAt":319,"publishedAt":319,"focalPoint":15},[857,858,859,860],{"id":322,"documentId":272,"title":323,"slug":324,"intro":15,"url_pdf":15,"createdAt":325,"updatedAt":326,"publishedAt":327,"locale":92,"private_link":15},{"id":329,"documentId":272,"title":330,"slug":331,"intro":15,"url_pdf":15,"createdAt":332,"updatedAt":333,"publishedAt":334,"locale":98,"private_link":15},{"id":336,"documentId":272,"title":337,"slug":338,"intro":15,"url_pdf":15,"createdAt":339,"updatedAt":340,"publishedAt":341,"locale":104,"private_link":15},{"id":343,"documentId":272,"title":344,"slug":345,"intro":15,"url_pdf":15,"createdAt":346,"updatedAt":347,"publishedAt":348,"locale":110,"private_link":15},{"id":426,"documentId":427,"title":428,"slug":429,"intro":15,"url_pdf":15,"createdAt":430,"updatedAt":431,"publishedAt":432,"locale":10,"private_link":15,"tags":862,"preview_image":863,"pdf":869,"localizations":870},[],{"id":435,"documentId":436,"name":437,"alternativeText":15,"caption":15,"width":31,"height":32,"formats":864,"hash":463,"ext":35,"mime":38,"size":464,"url":465,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":466,"updatedAt":466,"publishedAt":466,"focalPoint":15},{"large":865,"small":866,"medium":867,"thumbnail":868},{"ext":35,"url":440,"hash":441,"mime":38,"name":442,"path":15,"size":443,"width":41,"height":42,"sizeInBytes":444},{"ext":35,"url":446,"hash":447,"mime":38,"name":448,"path":15,"size":449,"width":49,"height":50,"sizeInBytes":450},{"ext":35,"url":452,"hash":453,"mime":38,"name":454,"path":15,"size":455,"width":57,"height":58,"sizeInBytes":456},{"ext":35,"url":458,"hash":459,"mime":38,"name":460,"path":15,"size":461,"width":65,"height":66,"sizeInBytes":462},{"id":468,"documentId":469,"name":470,"alternativeText":15,"caption":15,"width":15,"height":15,"formats":15,"hash":471,"ext":79,"mime":80,"size":472,"url":473,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":474,"updatedAt":474,"publishedAt":474,"focalPoint":15},[871,872,873,874],{"id":477,"documentId":427,"title":478,"slug":479,"intro":15,"url_pdf":15,"createdAt":480,"updatedAt":481,"publishedAt":482,"locale":110,"private_link":15},{"id":484,"documentId":427,"title":485,"slug":486,"intro":15,"url_pdf":15,"createdAt":487,"updatedAt":488,"publishedAt":489,"locale":92,"private_link":15},{"id":491,"documentId":427,"title":492,"slug":493,"intro":15,"url_pdf":15,"createdAt":494,"updatedAt":495,"publishedAt":496,"locale":98,"private_link":15},{"id":498,"documentId":427,"title":499,"slug":500,"intro":15,"url_pdf":15,"createdAt":501,"updatedAt":502,"publishedAt":503,"locale":104,"private_link":15},{"pagination":876},{"page":772,"pageSize":877,"pageCount":772,"total":878},25,7,{"data":880,"meta":1145},[881,949,1013,1080],{"id":400,"documentId":882,"title":883,"slug":884,"createdAt":885,"updatedAt":885,"publishedAt":886,"locale":10,"external_url":887,"preview_image":888,"localizations":924},"b7uaj2skf1oid8zstvzsfxi1","\"Das richtige Pacing für deinen langen Lauf\"","das-richtige-pacing-fuer-deinen-langen-lauf","2026-02-24T10:26:48.016Z","2026-02-24T10:26:48.283Z","https://vimeo.com/1163032031",{"id":889,"documentId":890,"name":891,"alternativeText":15,"caption":15,"width":892,"height":893,"formats":894,"hash":919,"ext":35,"mime":38,"size":920,"url":921,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":922,"updatedAt":923,"publishedAt":922,"focalPoint":15},58,"akyt7d3sgidxjtufvqns1k7h","hoka_pb-protocol_coach-room_short-coaching-tips_long run pace.jpg",2160,3840,{"large":895,"small":901,"medium":907,"thumbnail":913},{"ext":35,"url":896,"hash":897,"mime":38,"name":898,"path":15,"size":899,"width":641,"height":42,"sizeInBytes":900},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_short_coaching_tips_long_run_pace_2a2aa89bea.jpg","large_hoka_pb_protocol_coach_room_short_coaching_tips_long_run_pace_2a2aa89bea","large_hoka_pb-protocol_coach-room_short-coaching-tips_long run pace.jpg",59.56,59561,{"ext":35,"url":902,"hash":903,"mime":38,"name":904,"path":15,"size":905,"width":648,"height":50,"sizeInBytes":906},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_short_coaching_tips_long_run_pace_2a2aa89bea.jpg","small_hoka_pb_protocol_coach_room_short_coaching_tips_long_run_pace_2a2aa89bea","small_hoka_pb-protocol_coach-room_short-coaching-tips_long run pace.jpg",20.72,20715,{"ext":35,"url":908,"hash":909,"mime":38,"name":910,"path":15,"size":911,"width":655,"height":58,"sizeInBytes":912},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_short_coaching_tips_long_run_pace_2a2aa89bea.jpg","medium_hoka_pb_protocol_coach_room_short_coaching_tips_long_run_pace_2a2aa89bea","medium_hoka_pb-protocol_coach-room_short-coaching-tips_long run pace.jpg",38.22,38216,{"ext":35,"url":914,"hash":915,"mime":38,"name":916,"path":15,"size":917,"width":548,"height":66,"sizeInBytes":918},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_short_coaching_tips_long_run_pace_2a2aa89bea.jpg","thumbnail_hoka_pb_protocol_coach_room_short_coaching_tips_long_run_pace_2a2aa89bea","thumbnail_hoka_pb-protocol_coach-room_short-coaching-tips_long run pace.jpg",3.14,3141,"hoka_pb_protocol_coach_room_short_coaching_tips_long_run_pace_2a2aa89bea",383.97,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_short_coaching_tips_long_run_pace_2a2aa89bea.jpg","2026-02-09T15:43:09.610Z","2026-02-09T15:43:46.787Z",[925,932,938,944],{"id":926,"documentId":882,"title":927,"slug":928,"createdAt":929,"updatedAt":930,"publishedAt":931,"locale":92,"external_url":887},22,"“How to Pace your Long Run\"","how-to-pace-your-long-run","2026-02-08T16:47:49.257Z","2026-02-09T15:43:50.582Z","2026-02-09T15:43:50.862Z",{"id":933,"documentId":882,"title":934,"slug":935,"createdAt":936,"updatedAt":936,"publishedAt":937,"locale":98,"external_url":887},27,"\"Come gestire l'andatura del tuo Lungo\"","come-gestire-l-andatura-del-tuo-lungo","2026-02-24T10:26:14.423Z","2026-02-24T10:26:14.700Z",{"id":939,"documentId":882,"title":940,"slug":941,"createdAt":942,"updatedAt":942,"publishedAt":943,"locale":104,"external_url":887},29,"\"Comment gérer son allure sur une sortie longue\"","comment-gerer-son-allure-sur-une-sortie-longue","2026-02-24T10:26:29.899Z","2026-02-24T10:26:30.171Z",{"id":484,"documentId":882,"title":945,"slug":946,"createdAt":947,"updatedAt":947,"publishedAt":948,"locale":110,"external_url":887},"\"Cómo gestionar el ritmo de tu tirada larga\"","como-gestionar-el-ritmo-de-tu-tirada-larga","2026-02-24T10:27:04.109Z","2026-02-24T10:27:04.374Z",{"id":558,"documentId":950,"title":951,"slug":952,"createdAt":953,"updatedAt":953,"publishedAt":954,"locale":10,"external_url":887,"preview_image":955,"localizations":988},"lxtp55fwwb1lqoh5ditnidxe","\"Strukturierung der Wochenkilometer für mehr Schnelligkeit\"","strukturierung-der-wochenkilometer-fuer-mehr-schnelligkeit","2026-02-24T10:28:06.408Z","2026-02-24T10:28:06.677Z",{"id":956,"documentId":957,"name":958,"alternativeText":15,"caption":15,"width":892,"height":893,"formats":959,"hash":984,"ext":35,"mime":38,"size":985,"url":986,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":987,"updatedAt":987,"publishedAt":987,"focalPoint":15},57,"iro56s0zh61nlcus9tqp1q6n","hoka_pb-protocol_coach-room_short-coaching-tips_weekly mileage.jpg",{"large":960,"small":966,"medium":972,"thumbnail":978},{"ext":35,"url":961,"hash":962,"mime":38,"name":963,"path":15,"size":964,"width":641,"height":42,"sizeInBytes":965},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_short_coaching_tips_weekly_mileage_87ef91daf7.jpg","large_hoka_pb_protocol_coach_room_short_coaching_tips_weekly_mileage_87ef91daf7","large_hoka_pb-protocol_coach-room_short-coaching-tips_weekly mileage.jpg",50.97,50974,{"ext":35,"url":967,"hash":968,"mime":38,"name":969,"path":15,"size":970,"width":648,"height":50,"sizeInBytes":971},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_short_coaching_tips_weekly_mileage_87ef91daf7.jpg","small_hoka_pb_protocol_coach_room_short_coaching_tips_weekly_mileage_87ef91daf7","small_hoka_pb-protocol_coach-room_short-coaching-tips_weekly mileage.jpg",19.61,19615,{"ext":35,"url":973,"hash":974,"mime":38,"name":975,"path":15,"size":976,"width":655,"height":58,"sizeInBytes":977},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_short_coaching_tips_weekly_mileage_87ef91daf7.jpg","medium_hoka_pb_protocol_coach_room_short_coaching_tips_weekly_mileage_87ef91daf7","medium_hoka_pb-protocol_coach-room_short-coaching-tips_weekly mileage.jpg",33.95,33950,{"ext":35,"url":979,"hash":980,"mime":38,"name":981,"path":15,"size":982,"width":548,"height":66,"sizeInBytes":983},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_short_coaching_tips_weekly_mileage_87ef91daf7.jpg","thumbnail_hoka_pb_protocol_coach_room_short_coaching_tips_weekly_mileage_87ef91daf7","thumbnail_hoka_pb-protocol_coach-room_short-coaching-tips_weekly mileage.jpg",3.29,3291,"hoka_pb_protocol_coach_room_short_coaching_tips_weekly_mileage_87ef91daf7",336.37,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_short_coaching_tips_weekly_mileage_87ef91daf7.jpg","2026-02-09T15:43:09.574Z",[989,996,1002,1007],{"id":990,"documentId":950,"title":991,"slug":992,"createdAt":993,"updatedAt":994,"publishedAt":995,"locale":92,"external_url":887},23,"“How to Structure Weekly Mileage for Speed Gains”","how-to-structure-weekly-mileage-for-speed-gains","2026-02-08T16:49:48.700Z","2026-02-09T15:44:04.051Z","2026-02-09T15:44:04.343Z",{"id":997,"documentId":950,"title":998,"slug":999,"createdAt":1000,"updatedAt":1000,"publishedAt":1001,"locale":98,"external_url":887},35,"\"Come strutturare il chilometraggio settimanale per migliorare la velocità\"","come-strutturare-il-chilometraggio-settimanale-per-migliorare-la-velocita","2026-02-24T10:27:33.339Z","2026-02-24T10:27:33.604Z",{"id":5,"documentId":950,"title":1003,"slug":1004,"createdAt":1005,"updatedAt":1005,"publishedAt":1006,"locale":104,"external_url":887},"\"Comment structurer son kilométrage hebdomadaire per gagner en vitesse\"","comment-structurer-son-kilometrage-hebdomadaire-per-gagner-en-vitesse","2026-02-24T10:27:47.886Z","2026-02-24T10:27:48.210Z",{"id":1008,"documentId":950,"title":1009,"slug":1010,"createdAt":1011,"updatedAt":1011,"publishedAt":1012,"locale":110,"external_url":887},41,"\"Cómo estructurar el kilometraje semanal para ganar velocidad\"","como-estructurar-el-kilometraje-semanal-para-ganar-velocidad","2026-02-24T10:28:21.651Z","2026-02-24T10:28:21.915Z",{"id":1014,"documentId":1015,"title":1016,"slug":1017,"createdAt":1018,"updatedAt":1018,"publishedAt":1019,"locale":10,"external_url":1020,"preview_image":1021,"localizations":1054},47,"ys88okpfx7xe6hqutaovbpxq","\"Mentaler Trick, um harte Kilometer durchzustehen\"","mentaler-trick-um-harte-kilometer-durchzustehen","2026-02-24T10:29:18.850Z","2026-02-24T10:29:19.120Z","https://vimeo.com/1163032208",{"id":1022,"documentId":1023,"name":1024,"alternativeText":15,"caption":15,"width":892,"height":893,"formats":1025,"hash":1050,"ext":35,"mime":38,"size":1051,"url":1052,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":1053,"updatedAt":1053,"publishedAt":1053,"focalPoint":15},55,"i8h49a5eahj1yi95vptkzapk","hoka_pb-protocol_coach-room_short-coaching-tips_mindset trick.jpg",{"large":1026,"small":1032,"medium":1038,"thumbnail":1044},{"ext":35,"url":1027,"hash":1028,"mime":38,"name":1029,"path":15,"size":1030,"width":641,"height":42,"sizeInBytes":1031},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_short_coaching_tips_mindset_trick_0cb3a7931c.jpg","large_hoka_pb_protocol_coach_room_short_coaching_tips_mindset_trick_0cb3a7931c","large_hoka_pb-protocol_coach-room_short-coaching-tips_mindset trick.jpg",50.58,50577,{"ext":35,"url":1033,"hash":1034,"mime":38,"name":1035,"path":15,"size":1036,"width":648,"height":50,"sizeInBytes":1037},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_short_coaching_tips_mindset_trick_0cb3a7931c.jpg","small_hoka_pb_protocol_coach_room_short_coaching_tips_mindset_trick_0cb3a7931c","small_hoka_pb-protocol_coach-room_short-coaching-tips_mindset trick.jpg",18.76,18760,{"ext":35,"url":1039,"hash":1040,"mime":38,"name":1041,"path":15,"size":1042,"width":655,"height":58,"sizeInBytes":1043},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_short_coaching_tips_mindset_trick_0cb3a7931c.jpg","medium_hoka_pb_protocol_coach_room_short_coaching_tips_mindset_trick_0cb3a7931c","medium_hoka_pb-protocol_coach-room_short-coaching-tips_mindset trick.jpg",33.12,33121,{"ext":35,"url":1045,"hash":1046,"mime":38,"name":1047,"path":15,"size":1048,"width":548,"height":66,"sizeInBytes":1049},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_short_coaching_tips_mindset_trick_0cb3a7931c.jpg","thumbnail_hoka_pb_protocol_coach_room_short_coaching_tips_mindset_trick_0cb3a7931c","thumbnail_hoka_pb-protocol_coach-room_short-coaching-tips_mindset trick.jpg",3.68,3676,"hoka_pb_protocol_coach_room_short_coaching_tips_mindset_trick_0cb3a7931c",343.94,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_short_coaching_tips_mindset_trick_0cb3a7931c.jpg","2026-02-09T15:43:08.960Z",[1055,1062,1068,1074],{"id":1056,"documentId":1015,"title":1057,"slug":1058,"createdAt":1059,"updatedAt":1060,"publishedAt":1061,"locale":92,"external_url":1020},24,"“Mindset Trick to Push Through Tough Kilometres”","mindset-trick-to-push-through-tough-kilometres","2026-02-08T16:49:21.677Z","2026-02-09T15:44:21.037Z","2026-02-09T15:44:21.333Z",{"id":1063,"documentId":1015,"title":1064,"slug":1065,"createdAt":1066,"updatedAt":1066,"publishedAt":1067,"locale":98,"external_url":1020},43,"\"Il trucco mentale per superare i chilometri più difficili\"","il-trucco-mentale-per-superare-i-chilometri-piu-difficili","2026-02-24T10:28:48.462Z","2026-02-24T10:28:48.728Z",{"id":1069,"documentId":1015,"title":1070,"slug":1071,"createdAt":1072,"updatedAt":1072,"publishedAt":1073,"locale":104,"external_url":1020},45,"\"L'astuce mentale per tenir bon durante les kilomètres difficiles\"","l-astuce-mentale-per-tenir-bon-durante-les-kilometres-difficiles","2026-02-24T10:29:04.489Z","2026-02-24T10:29:04.773Z",{"id":1075,"documentId":1015,"title":1076,"slug":1077,"createdAt":1078,"updatedAt":1078,"publishedAt":1079,"locale":110,"external_url":1020},49,"\"El truco mental para superar los kilómetros más difíciles\"","el-truco-mental-para-superar-los-kilometros-mas-dificiles","2026-02-24T10:29:33.450Z","2026-02-24T10:29:33.716Z",{"id":1022,"documentId":1081,"title":1082,"slug":1083,"createdAt":1084,"updatedAt":1084,"publishedAt":1085,"locale":10,"external_url":1086,"preview_image":1087,"localizations":1121},"jrx2ory5l4qjk3gpn0ppc8u5","\"Tipps zur schnellen Regeneration nach einer harten Einheit\"","tipps-zur-schnellen-regeneration-nach-einer-harten-einheit","2026-02-24T10:30:44.626Z","2026-02-24T10:30:44.901Z","https://vimeo.com/1163032113",{"id":1088,"documentId":1089,"name":1090,"alternativeText":15,"caption":15,"width":892,"height":893,"formats":1091,"hash":1116,"ext":35,"mime":38,"size":1117,"url":1118,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":1119,"updatedAt":1119,"publishedAt":1120,"focalPoint":15},56,"jwn0p0mqftkk0gw2v54fhht6","hoka_pb-protocol_coach-room_short-coaching-tips_recovery tips.jpg",{"large":1092,"small":1098,"medium":1104,"thumbnail":1110},{"ext":35,"url":1093,"hash":1094,"mime":38,"name":1095,"path":15,"size":1096,"width":641,"height":42,"sizeInBytes":1097},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_short_coaching_tips_recovery_tips_8fe34d1133.jpg","large_hoka_pb_protocol_coach_room_short_coaching_tips_recovery_tips_8fe34d1133","large_hoka_pb-protocol_coach-room_short-coaching-tips_recovery tips.jpg",35.08,35075,{"ext":35,"url":1099,"hash":1100,"mime":38,"name":1101,"path":15,"size":1102,"width":648,"height":50,"sizeInBytes":1103},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_short_coaching_tips_recovery_tips_8fe34d1133.jpg","small_hoka_pb_protocol_coach_room_short_coaching_tips_recovery_tips_8fe34d1133","small_hoka_pb-protocol_coach-room_short-coaching-tips_recovery tips.jpg",13.64,13638,{"ext":35,"url":1105,"hash":1106,"mime":38,"name":1107,"path":15,"size":1108,"width":655,"height":58,"sizeInBytes":1109},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_short_coaching_tips_recovery_tips_8fe34d1133.jpg","medium_hoka_pb_protocol_coach_room_short_coaching_tips_recovery_tips_8fe34d1133","medium_hoka_pb-protocol_coach-room_short-coaching-tips_recovery tips.jpg",23.4,23400,{"ext":35,"url":1111,"hash":1112,"mime":38,"name":1113,"path":15,"size":1114,"width":548,"height":66,"sizeInBytes":1115},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_short_coaching_tips_recovery_tips_8fe34d1133.jpg","thumbnail_hoka_pb_protocol_coach_room_short_coaching_tips_recovery_tips_8fe34d1133","thumbnail_hoka_pb-protocol_coach-room_short-coaching-tips_recovery tips.jpg",2.91,2905,"hoka_pb_protocol_coach_room_short_coaching_tips_recovery_tips_8fe34d1133",244.61,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_short_coaching_tips_recovery_tips_8fe34d1133.jpg","2026-02-09T15:43:09.064Z","2026-02-09T15:43:09.065Z",[1122,1128,1134,1140],{"id":877,"documentId":1081,"title":1123,"slug":1124,"createdAt":1125,"updatedAt":1126,"publishedAt":1127,"locale":92,"external_url":1086},"“Quick Recovery Tips after a Hard Session”","quick-recovery-tips-after-a-hard-session","2026-02-08T16:48:58.111Z","2026-02-09T15:45:17.434Z","2026-02-09T15:45:17.716Z",{"id":708,"documentId":1081,"title":1129,"slug":1130,"createdAt":1131,"updatedAt":1132,"publishedAt":1133,"locale":98,"external_url":1086},"\"Consigli per un recupero rapido dopo una sessione intensa\"","consigli-per-un-recupero-rapido-dopo-una-sessione-intensa","2026-02-24T10:30:13.626Z","2026-02-24T10:30:16.402Z","2026-02-24T10:30:16.702Z",{"id":1135,"documentId":1081,"title":1136,"slug":1137,"createdAt":1138,"updatedAt":1138,"publishedAt":1139,"locale":104,"external_url":1086},53,"\"Conseils pour une récupération rapide après une séance intense\"","conseils-pour-une-recuperation-rapide-apres-une-seance-intense","2026-02-24T10:30:31.142Z","2026-02-24T10:30:31.422Z",{"id":956,"documentId":1081,"title":1141,"slug":1142,"createdAt":1143,"updatedAt":1143,"publishedAt":1144,"locale":110,"external_url":1086},"\"Consejos de recuperación rápida tras una sesión intensa\"","consejos-de-recuperacion-rapida-tras-una-sesion-intensa","2026-02-24T10:31:04.549Z","2026-02-24T10:31:04.887Z",{"pagination":1146},{"page":772,"pageSize":774,"pageCount":772,"total":774},{"data":1148,"meta":1455},[1149,1250,1353],{"id":1056,"documentId":1150,"preview_title":1151,"url":1152,"preview_intro":1153,"date":1154,"createdAt":1155,"updatedAt":1155,"publishedAt":1156,"locale":10,"final_note":1157,"image_preview":1158,"tags":1194,"body":1195,"seo":15,"localizations":1218},"c85fwi1bz6k08c45hlv6f9c0","Mentale Strategien für Ausdauer und Motivation","mentale-strategien-fuer-ausdauer-und-motivation","Draußen ist es dunkel und das Sofa ruft? Lerne, wie du die Ausreden zum Schweigen bringst. Von den „ABC-Zielen“ bis zur „Nur-eine-Meile“-Regel: Entdecke die mentalen Werkzeuge, die du brauchst, um konsequent und motiviert zu bleiben.","2026-02-09","2026-02-24T09:41:34.560Z","2026-02-24T09:41:35.136Z","von Andy Hobdell",{"id":1014,"documentId":1159,"name":1160,"alternativeText":15,"caption":15,"width":892,"height":634,"formats":1161,"hash":1189,"ext":35,"mime":38,"size":1190,"url":1191,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":1192,"updatedAt":1192,"publishedAt":1193,"focalPoint":15},"yacy9cm55kllexuy5rueyqqs","hoka_pb-protocol_coach room_article_cover.jpg",{"large":1162,"small":1169,"medium":1176,"thumbnail":1183},{"ext":35,"url":1163,"hash":1164,"mime":38,"name":1165,"path":15,"size":1166,"width":1167,"height":42,"sizeInBytes":1168},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_cover_7ecf752e88.jpg","large_hoka_pb_protocol_coach_room_article_cover_7ecf752e88","large_hoka_pb-protocol_coach room_article_cover.jpg",119.99,800,119994,{"ext":35,"url":1170,"hash":1171,"mime":38,"name":1172,"path":15,"size":1173,"width":1174,"height":50,"sizeInBytes":1175},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_cover_7ecf752e88.jpg","small_hoka_pb_protocol_coach_room_article_cover_7ecf752e88","small_hoka_pb-protocol_coach room_article_cover.jpg",37.53,400,37530,{"ext":35,"url":1177,"hash":1178,"mime":38,"name":1179,"path":15,"size":1180,"width":1181,"height":58,"sizeInBytes":1182},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_cover_7ecf752e88.jpg","medium_hoka_pb_protocol_coach_room_article_cover_7ecf752e88","medium_hoka_pb-protocol_coach room_article_cover.jpg",74.54,600,74538,{"ext":35,"url":1184,"hash":1185,"mime":38,"name":1186,"path":15,"size":1187,"width":477,"height":66,"sizeInBytes":1188},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_cover_7ecf752e88.jpg","thumbnail_hoka_pb_protocol_coach_room_article_cover_7ecf752e88","thumbnail_hoka_pb-protocol_coach room_article_cover.jpg",5.77,5765,"hoka_pb_protocol_coach_room_article_cover_7ecf752e88",494.14,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_cover_7ecf752e88.jpg","2026-02-09T14:22:22.618Z","2026-02-09T14:22:22.619Z",[],[1196,1200,1204,1207,1210,1213,1215],{"__component":1197,"id":1198,"text":1199},"utility.article-body",233,"\u003Cp>Kennst du das Gefühl, wenn dir der Tag entgleitet? Du kommst etwas später nach Hause als erwartet, es ist dunkel und eine Trainingseinheit steht an. Die Versuchung, den Wasserkocher einzuschalten und dich aufs Sofa zu setzen, wird immer größer. Wie überzeugen wir uns selbst, wie finden wir die Motivation, einfach zur Tür hinauszugehen und das Sofa links liegen zu lassen?\u003Cbr>\u003Cbr>Du bist nicht allein.\u003Cbr>\u003Cbr>Mentale Strategien zur Motivation, positives Selbstgespräch und eine realistische Einschätzung dessen, was erreicht werden kann, sind absolut unerlässlich für den Aufbau eines positiven Trainingsplans.\u003Cbr>\u003Cbr>Es kann mit einem meiner Favoriten beginnen: „Geh einfach zur Tür raus und schau, wie du dich auf der ersten Meile fühlst.“ Den Lauf einfach in etwas Handlicheres zerlegen.\u003C/p>",{"__component":1201,"id":1202,"hl_text":1203},"utility.highlight-text",152,"Visualisiere das Endziel – nicht nur den Lauf an sich, sondern das Endergebnis. Sei es ein 10-km-Lauf, ein Halbmarathon oder ein Marathon. Gewinne an Schwung durch das Wissen, warum du es tust. Sei dir bewusst, dass Beständigkeit und Kontinuität des Trainings der Schlüssel sind und nicht eine einzelne Einheit.",{"__component":1205,"id":1206},"utility.article-image",72,{"__component":1197,"id":1208,"text":1209},234,"\u003Cp>Eine nützliche Zusammenfassung:\u003C/p>\u003Cul>\u003Cli data-list-item-id=\"efa083a5b22d9638684e7b9fceaa87fc4\">Zielsetzung (A, B, C): Setze dir ehrgeizige (A), realistische (B) und „Hauptsache erledigt“ (C) Ziele, um die Motivation unabhängig von der Leistung aufrechtzuerhalten. Konzentriere dich auf prozessbasierte Ziele (z. B. Tempo) statt nur auf Ergebnisse.\u003C/li>\u003Cli data-list-item-id=\"e5884bfe0ab6818cf6d3c94eb173b7276\">Zielzerlegung: Unterteile Langstrecken-Herausforderungen in kleine, überschaubare Segmente (z. B. Meile für Meile), um Überforderung zu vermeiden.\u003C/li>\u003Cli data-list-item-id=\"ebc32bc12433f4db25db0f974413bb420\">Positives Selbstgespräch & Mantras: Entwickle eine Liste von Affirmationen wie „leicht und stark“ oder „schnell und geschmeidig“, um Müdigkeit entgegenzuwirken und fokussiert zu bleiben.\u003C/li>\u003Cli data-list-item-id=\"eb659b067da62c63f4e277a0f0ef2079f\">Visualisierung: Gehe den Erfolg mental durch und stelle dir vor, wie du die Ziellinie überquerst, um Selbstvertrauen und Motivation aufzubauen.\u003C/li>\u003Cli data-list-item-id=\"e44b0271cedca445d60b994b3d8e6a11d\">Achtsamkeit & Meditation: Nutze Atemtechniken (z. B. Nasenatmung, Bauchatmung), um Stress zu bewältigen, präsent zu bleiben und Ängste abzubauen.\u003C/li>\u003Cli data-list-item-id=\"e79e89b72ba875e2c13b25245ea920230\">Reframing (Kognitive Umstrukturierung): Formuliere negative Gedanken („Ich kann das nicht“) in positive, motivierende um („Das ist hart, aber ich bin stärker“).\u003C/li>\u003C/ul>",{"__component":1197,"id":1211,"text":1212},235,"\u003Cp>\u003Cstrong>MOTIVATION STEIGERN\u003C/strong>\u003C/p>\u003Cul>\u003Cli data-list-item-id=\"e137f858fafa5584cf66bb83a185233b2\">Kenne dein „Warum“: Erinnere dich an den persönlichen, tief verwurzelten Grund für dein Ausdauertraining.\u003C/li>\u003Cli data-list-item-id=\"e22048ddc0f64bc98388c03fb5e8517dd\">„Unbehagen-Training“: Trainiere deinen Geist aktiv darauf, Unbehagen während der Übung auszuhalten, damit es sich im Wettkampf normal und nicht überwältigend anfühlt.\u003C/li>\u003Cli data-list-item-id=\"e5de7f502a8b19f8b1b02390d9ce14951\">Ablenkungstechniken: Höre Musik, konzentriere dich auf die Umgebung oder denke an Pläne nach dem Lauf, um vom Schmerz abzulenken.\u003C/li>\u003Cli data-list-item-id=\"e1dd207222602d55938b8779b376fe058\">Unterstützungssystem: Tausche dich mit Trainingspartnern, Vereinen oder Online-Communities aus, um die mentale Widerstandskraft zu stärken.\u003C/li>\u003Cli data-list-item-id=\"e5dbf3dc49ae4b33d9d88aee9ed7d5e2b\">Führe ein Trainingstagebuch: Dokumentiere sowohl Erfolge als auch Rückschläge, um Fortschritte zu verfolgen und die Perspektive zu wahren.\u003C/li>\u003C/ul>",{"__component":1205,"id":1214},73,{"__component":1197,"id":1216,"text":1217},236,"\u003Cp>\u003Cstrong>FINDE DIE BESTE ROUTINE FÜR DICH\u003C/strong>\u003C/p>\u003Cul>\u003Cli data-list-item-id=\"e1d12e6818902693a701703b568af7d28\">Etabliere eine Routine: Mache das Training zu einer „unhinterfragbaren Entscheidung“, um Tage mit geringer Motivation zu überbrücken. Vielleicht nimmst du deine Laufsachen mit zur Arbeit. Zieh dich am Ende des Tages um und steig ein paar Haltestellen früher aus der Bahn aus, damit du nach Hause laufen musst. Finde heraus, was für dich funktioniert.\u003C/li>\u003Cli data-list-item-id=\"ef8a63d3ad49460295fc2d78e2ad60479\">Vorbereitung vor dem Rennen: Eine der Strategien, die ich bei einem meiner Olympioniken angewandt habe, war fester Bestandteil des Aufwärmens. Nach einem lockeren Einlaufen, bei dem einem oft viele Gedanken durch den Kopf gehen, nimm dir einen Moment Zeit, setz dich hin und schreibe die negativen Gedanken auf – und direkt daneben die positiven. Festige deine Einstellung für das Rennen. Z.B.: „Habe ich genug trainiert?“ / „16 Wochen konsequentes Training absolviert = ich bin bereit“.\u003C/li>\u003C/ul>",[1219,1226,1233,1242],{"id":926,"documentId":1150,"preview_title":1220,"url":1221,"preview_intro":1222,"date":1154,"createdAt":1223,"updatedAt":1223,"publishedAt":1224,"locale":104,"final_note":1225},"Stratégies mentales pour l'endurance et la motivation","strategies-mentales-pour-l-endurance-et-la-motivation","Il fait noir dehors et le canapé vous appelle ? Apprenez à faire taire les excuses. Des \"objectifs ABC\" à la règle du \"juste un kilomètre\", découvrez les outils mentaux dont vous avez besoin pour rester constant et motivé.","2026-02-24T09:39:52.444Z","2026-02-24T09:39:53.146Z","par Andy Hobdell",{"id":743,"documentId":1150,"preview_title":1227,"url":1228,"preview_intro":1229,"date":1154,"createdAt":1230,"updatedAt":1230,"publishedAt":1231,"locale":110,"final_note":1232},"Estrategias mentales para la resistencia y la motivación","estrategias-mentales-para-la-resistencia-y-la-motivacion","¿Está oscuro afuera y el sofá te llama? Aprende a silenciar las excusas. Desde los \"objetivos ABC\" hasta la regla de \"solo una milla\", descubre las herramientas mentales que necesitas para mantener la constancia y la motivación.","2026-02-24T09:43:40.474Z","2026-02-24T09:43:41.108Z","por Andy Hobdell",{"id":1234,"documentId":1150,"preview_title":1235,"url":1236,"preview_intro":1237,"date":1154,"createdAt":1238,"updatedAt":1239,"publishedAt":1240,"locale":92,"final_note":1241},16,"Mental Strategies for endurance and motivation ","mental-strategies-for-endurance-and-motivation","Dark outside and the sofa is calling? Learn how to silence the excuses. From \"ABC goals\" to the \"just one mile\" rule, discover the mental tools you need to stay consistent and motivated.","2026-02-04T15:40:37.487Z","2026-02-10T17:23:05.575Z","2026-02-10T17:23:06.513Z","by Andy Hobdell",{"id":1243,"documentId":1150,"preview_title":1244,"url":1245,"preview_intro":1246,"date":1154,"createdAt":1247,"updatedAt":1247,"publishedAt":1248,"locale":98,"final_note":1249},20,"Strategie mentali per la resistenza e la motivazione","strategie-mentali-per-la-resistenza-e-la-motivazione","Fuori è buio e il divano ti chiama? Impara a mettere a tacere le scuse. Dagli \"obiettivi ABC\" alla regola del \"solo un miglio\", scopri gli strumenti mentali necessari per rimanere costante e motivato.","2026-02-24T09:37:50.006Z","2026-02-24T09:37:50.740Z","di Andy Hobdell",{"id":684,"documentId":1251,"preview_title":1252,"url":1253,"preview_intro":1254,"date":1154,"createdAt":1255,"updatedAt":1255,"publishedAt":1256,"locale":10,"final_note":1157,"image_preview":1257,"tags":1290,"body":1291,"seo":15,"localizations":1326},"o7hnkb4jio34gznzry55ub0k","Pacing-Strategien: von 5 km bis zum Marathon","pacing-strategien-von-5-km-bis-zum-marathon","Lass deinen ersten Kilometer nicht deinen schnellsten sein. Meistere die Renndisziplin mit distanzspezifischen Strategien, die dir helfen, die „Zu-schnell-angegangen“-Falle zu vermeiden und jedes Rennen stark zu beenden.","2026-02-24T09:57:49.195Z","2026-02-24T09:57:49.869Z",{"id":698,"documentId":1258,"name":1259,"alternativeText":15,"caption":15,"width":892,"height":634,"formats":1260,"hash":1285,"ext":35,"mime":38,"size":1286,"url":1287,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":1288,"updatedAt":1288,"publishedAt":1289,"focalPoint":15},"ml6u29sgwzl3qe99uolh8vpc","hoka_pb-protocol_coach room_article_cover (1).jpg",{"large":1261,"small":1267,"medium":1273,"thumbnail":1279},{"ext":35,"url":1262,"hash":1263,"mime":38,"name":1264,"path":15,"size":1265,"width":1167,"height":42,"sizeInBytes":1266},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","large_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","large_hoka_pb-protocol_coach room_article_cover (1).jpg",87.05,87046,{"ext":35,"url":1268,"hash":1269,"mime":38,"name":1270,"path":15,"size":1271,"width":1174,"height":50,"sizeInBytes":1272},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","small_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","small_hoka_pb-protocol_coach room_article_cover (1).jpg",27.39,27389,{"ext":35,"url":1274,"hash":1275,"mime":38,"name":1276,"path":15,"size":1277,"width":1181,"height":58,"sizeInBytes":1278},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","medium_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","medium_hoka_pb-protocol_coach room_article_cover (1).jpg",54.13,54130,{"ext":35,"url":1280,"hash":1281,"mime":38,"name":1282,"path":15,"size":1283,"width":477,"height":66,"sizeInBytes":1284},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","thumbnail_hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3","thumbnail_hoka_pb-protocol_coach room_article_cover (1).jpg",4.45,4448,"hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3",412.31,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_cover_1_bfdde977b3.jpg","2026-02-09T14:22:22.534Z","2026-02-09T14:22:22.535Z",[],[1292,1295,1298,1300,1303,1304,1307,1310,1313,1316,1317,1320,1323],{"__component":1197,"id":1293,"text":1294},280,"\u003Cp>In all den Jahren werde ich nicht müde, mit Athleten über ihre Renn- und Pacing-Strategien für alle Distanzen zu sprechen. \u003Cbr>\u003Cbr>Das Gespräch beginnt oft mit der Frage: „Wie gut ist dein Training gelaufen?“.\u003C/p>",{"__component":1201,"id":1296,"hl_text":1297},175,"Das ist der Ausgangspunkt. Es macht keinen Sinn, über Pacing-Strategien zu sprechen, ohne die Trainingshistorie und die Vorbereitung auf das Rennen zu betrachten.",{"__component":1197,"id":648,"text":1299},"\u003Cp>Das nächste Thema ist das Rennen und die Distanz. Es ist immer wichtig, die Strecke zu berücksichtigen. Ist sie hügelig? Wie ist der Untergrund? Wie breit ist die Route? Auf welchem Gelände wirst du laufen?\u003C/p>\u003Cp>Schließlich das Wetter. Das ist ein extrem wichtiger Faktor. Wird es windig? Warm, heiß oder kalt? Ist die Oberfläche trocken, nass oder eisig? Das alles sind relevante Faktoren.\u003C/p>",{"__component":1201,"id":1301,"hl_text":1302},176,"Fangen wir mit den 5 km an? Ich sage immer: „Lass den ersten Kilometer nicht den schnellsten deines Rennens sein.“",{"__component":1205,"id":548},{"__component":1197,"id":1305,"text":1306},282,"\u003Cp>Wie oft habe ich nach dem Rennen gehört: „Vielleicht bin ich etwas zu schnell angegangen, aber ich fühlte mich gut...“. Das ist das Problem. Die richtige Balance und Disziplin zu finden.\u003Cbr>\u003Cbr>Ganz einfach: Schau dir dein Training an und vereinbare eine realistische Zielzeit unter Berücksichtigung der genannten Faktoren: Wetter, Streckenbedingungen usw. Ziele darauf ab, die ersten zwei Kilometer ein paar Sekunden pro km langsamer als das Zieltempo zu laufen. Dann checke dich selbst: Wie fühlst du dich? Ist das Tempo okay? Halte ich es oder steigere ich es leicht? Bei 3 km hast du noch 2 km vor dir. Wenn du dich gut fühlst, erhöhe das Tempo leicht und beginne den Druck Richtung Ziel. Bei 4 km ist es noch einer: Wenn alles passt, starte den Endspurt und geh bis an deine Grenzen.\u003C/p>",{"__component":1197,"id":1308,"text":1309},283,"\u003Cp>Beim 10-km-Lauf ist das Muster ähnlich. Hier wende ich jedoch die Drittel-Logik an.\u003C/p>",{"__component":1197,"id":1311,"text":1312},284,"\u003Cp>Erste 3 km etwas langsamer als das Zieltempo.\u003C/p>\u003Cp>Zweite 3 km auf das Zieltempo einpendeln.\u003C/p>\u003Cp>Bei 6 km Check: Wie fühlst du dich? Tempo halten oder sanft für die nächsten 3 km steigern.\u003C/p>\u003Cp>Du bist bei 9 km, noch einer zu gehen. Hier kommt der Endspurt. Entweder das Tempo halten oder alles rauslassen. Du hast die Kontrolle.\u003C/p>",{"__component":1201,"id":1314,"hl_text":1315},177,"Ich liebe den Halbmarathon, aber auch hier muss man vernünftig mit Tempo und Kraft umgehen.",{"__component":1205,"id":28},{"__component":1197,"id":1318,"text":1319},285,"\u003Cp>Mein Standardansatz für den Halbmarathon:\u003C/p>\u003Cp>Erste 5 km etwas langsamer als das Zieltempo.\u003C/p>\u003Cp>Von 5 km bis 15 km auf das Zieltempo einpendeln.\u003C/p>\u003Cp>Dann hast du noch etwas mehr als 6 km bis zum Ziel. Hier entscheidest du: Tempo halten oder für das Finish anziehen.\u003C/p>",{"__component":1201,"id":1321,"hl_text":1322},178,"Der Marathon ist eine ganz besondere Distanz. 42,195 km. So besonders.\n\nEs gibt keine einfache Strategie für den Marathon, weil es so viele Faktoren gibt – ich könnte ein ganzes Buchkapitel darüber schreiben.",{"__component":1197,"id":1324,"text":1325},286,"\u003Cp>All das berücksichtigt noch nicht die Verpflegung.\u003Cbr>\u003Cbr>In der Basisform mache ich mir um die ersten 5 km keine Sorgen, außer dass man nicht zu schnell startet. Sei geduldig. Oft kann man sich nicht richtig warmmachen, also sind die ersten 5 km das Aufwärmen für den Körper – ohne Panik.\u003Cbr>\u003Cbr>In den nächsten 5 km gleitest du in dein Zieltempo, sodass du bei 10 km genau drauf bist.\u003Cbr>Von 10 bis 20 km heißt es: keine Panik, nicht drücken. Du wirst dich gut fühlen, weil du nicht zu schnell angefangen hast und gerade erst in das Tempo kommst, für das du Monate trainiert hast.\u003Cbr>Bei 20 km machst du einen Check und hältst das Tempo bis 30 km. Diese Distanz bist du oft im Training gelaufen.\u003Cbr>\u003Cbr>Die restlichen 12 km unterteile ich in drei Teile: 30 bis 35 km (Tempo halten), dann 35 bis 40 km und schließlich das Finish.\u003Cbr>\u003Cbr>Es gibt keine Garantie für die letzten Kilometer, aber mit einem vernünftigen Plan hast du die besten Chancen auf ein starkes Finish.\u003C/p>",[1327,1335,1341,1347],{"id":1328,"documentId":1251,"preview_title":1329,"url":1330,"preview_intro":1331,"date":1154,"createdAt":1332,"updatedAt":1333,"publishedAt":1334,"locale":92,"final_note":1241},17,"Pacing strategies for 5km to Marathon Distances ","pacing-strategies-for-5km-to-marathon-distances","Pacing strategies for 5km to Marathon Distances Don’t let your first km be your fastest. Master race discipline with distance-specific strategies to help you avoid the \"went off too quick\" trap and finish every race strong.","2026-02-04T15:39:01.695Z","2026-02-10T17:23:15.719Z","2026-02-10T17:23:16.796Z",{"id":677,"documentId":1251,"preview_title":1336,"url":1337,"preview_intro":1338,"date":1154,"createdAt":1339,"updatedAt":1339,"publishedAt":1340,"locale":98,"final_note":1249},"Strategie di andatura: dai 5 km alla Maratona","strategie-di-andatura-dai-5-km-alla-maratona","Non lasciare che il tuo primo chilometro sia il più veloce. Padroneggia la disciplina di gara con strategie specifiche per ogni distanza, che ti aiuteranno a evitare la trappola del \"partire troppo forte\" e a finire ogni gara con energia.","2026-02-24T09:49:13.020Z","2026-02-24T09:49:13.741Z",{"id":243,"documentId":1251,"preview_title":1342,"url":1343,"preview_intro":1344,"date":1154,"createdAt":1345,"updatedAt":1345,"publishedAt":1346,"locale":104,"final_note":1225},"Stratégies d'allure : du 5 km au Marathon","strategies-d-allure-du-5-km-au-marathon","Ne laissez pas votre premier kilomètre être le plus rapide. Maîtrisez la discipline de course avec des stratégies spécifiques à chaque distance pour vous aider à éviter le piège du \"parti trop vite\" et finir chaque course en force.","2026-02-24T09:52:27.599Z","2026-02-24T09:52:28.258Z",{"id":620,"documentId":1251,"preview_title":1348,"url":1349,"preview_intro":1350,"date":1154,"createdAt":1351,"updatedAt":1351,"publishedAt":1352,"locale":110,"final_note":1232},"Estrategias de ritmo: desde los 5 km hasta el Maratón","estrategias-de-ritmo-desde-los-5-km-hasta-el-maraton","No permitas que tu primer kilómetro sea el más rápido. Domina la disciplina de carrera con estrategias específicas para cada distancia que te ayuden a evitar la trampa de \"salir demasiado rápido\" y terminar cada carrera con fuerza.","2026-02-24T10:00:35.554Z","2026-02-24T10:00:36.235Z",{"id":1354,"documentId":1355,"preview_title":1356,"url":1357,"preview_intro":1358,"date":1154,"createdAt":1359,"updatedAt":1360,"publishedAt":1361,"locale":10,"final_note":1157,"image_preview":1362,"tags":1396,"body":1397,"seo":15,"localizations":1425},54,"mjbmdljz25wzejs4vb2aclbn","Steigerungsläufe","steigerungslaeufe","Lass deine Beine nicht schwerfällig werden. Erfahre, warum 100 m kontrollierte, entspannte Anstrengung das fehlende Bindeglied in deinem Training sind. ","2026-02-24T17:06:54.786Z","2026-02-24T17:19:16.798Z","2026-02-24T17:19:18.021Z",{"id":1363,"documentId":1364,"name":1365,"alternativeText":15,"caption":15,"width":892,"height":634,"formats":1366,"hash":1391,"ext":35,"mime":38,"size":1392,"url":1393,"previewUrl":15,"provider":71,"provider_metadata":15,"createdAt":1394,"updatedAt":1394,"publishedAt":1395,"focalPoint":15},48,"roam1noe0gd0tgl7plt2zjfy","hoka_pb-protocol_coach room_article_cover (2).jpg",{"large":1367,"small":1373,"medium":1379,"thumbnail":1385},{"ext":35,"url":1368,"hash":1369,"mime":38,"name":1370,"path":15,"size":1371,"width":1167,"height":42,"sizeInBytes":1372},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","large_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","large_hoka_pb-protocol_coach room_article_cover (2).jpg",139.11,139106,{"ext":35,"url":1374,"hash":1375,"mime":38,"name":1376,"path":15,"size":1377,"width":1174,"height":50,"sizeInBytes":1378},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","small_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","small_hoka_pb-protocol_coach room_article_cover (2).jpg",37.35,37350,{"ext":35,"url":1380,"hash":1381,"mime":38,"name":1382,"path":15,"size":1383,"width":1181,"height":58,"sizeInBytes":1384},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","medium_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","medium_hoka_pb-protocol_coach room_article_cover (2).jpg",80.86,80861,{"ext":35,"url":1386,"hash":1387,"mime":38,"name":1388,"path":15,"size":1389,"width":477,"height":66,"sizeInBytes":1390},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","thumbnail_hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81","thumbnail_hoka_pb-protocol_coach room_article_cover (2).jpg",4.92,4918,"hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81",573.42,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_article_cover_2_90e22f0c81.jpg","2026-02-09T14:22:22.754Z","2026-02-09T14:22:22.755Z",[],[1398,1401,1404,1407,1410,1411,1414,1417,1419,1422],{"__component":1197,"id":1399,"text":1400},593,"\u003Cp data-path-to-node=\"42\">Als Trainer in den letzten 30 Jahren nehme ich es manchmal als selbstverständlich hin, dass neue Athleten sofort wissen, was ich meine, wenn ich „Strides“ (Steigerungen) in ihren Plan schreibe.\u003C/p>",{"__component":1201,"id":1402,"hl_text":1403},415,"Dann folgt unweigerlich das Gespräch: „Hey Coach, ich habe am Montag nach dem Dauerlauf Steigerungen im Plan. Sind das Sprints?“",{"__component":1197,"id":1405,"text":1406},594,"\u003Cp data-path-to-node=\"44\">Meine Erklärung:\u003C/p>\u003Cp data-path-to-node=\"45\">\u003Cb data-path-to-node=\"45\" data-index-in-node=\"0\">\u003Cstrong>WAS SIND SIE?\u003C/strong>\u003C/b> Steigerungen sind ca. 100 m oder 20 Sekunden lang, bei denen du in deinem gefühlten Meilentempo läufst (ca. 85-90 % Anstrengung). Es sind keine 100%-Sprints, sondern eine kontrollierte, schnelle Belastung.\u003C/p>\u003Cp data-path-to-node=\"46\">\u003Cb data-path-to-node=\"46\" data-index-in-node=\"0\">\u003Cstrong>WIE SOLLTE MAN SIE LAUFEN?\u003C/strong>\u003C/b> Nach dem Aufwärmen oder einer leichten Einheit. Nimm dir kurz Zeit für leichtes Stretching, falls sich etwas fest anfühlt.\u003C/p>\u003Cp data-path-to-node=\"47\">Beginne die Steigerung, indem du in den ersten 25 Metern sanft beschleunigst. Nicht zu abrupt, um Verletzungen zu vermeiden.\u003C/p>\u003Cp data-path-to-node=\"48\">In den nächsten 25 Metern solltest du dein volles Tempo erreicht haben. Bleib locker und lass den Körper arbeiten. Achte auf die Haltung: entspannt bleiben, Arme kontrollieren, mehr auf den Zehenballen als auf der Ferse landen.\u003C/p>\u003Cp data-path-to-node=\"49\">Halte die Lockerheit und lass die Geschwindigkeit in den letzten 20 Metern langsam auslaufen.\u003C/p>",{"__component":1201,"id":1408,"hl_text":1409},416,"Die Erholung ist vollständig: Geh entspannt zurück zum Startpunkt, dann geht es wieder los.",{"__component":1205,"id":1216},{"__component":1201,"id":1412,"hl_text":1413},417,"Ich baue sie so ein.",{"__component":1197,"id":1415,"text":1416},595,"\u003Cp data-path-to-node=\"52\">\u003Cb data-path-to-node=\"52\" data-index-in-node=\"0\">\u003Cstrong>NACH EINEM LOCKEREN REGENERATIONSLAUF\u003C/strong>\u003C/b> Sie helfen an der Laufmechanik zu arbeiten, wenn man noch nicht zu müde ist. Es hilft dir, über deinen Laufstil nachzudenken – locker und auf dem Vorfuß. Das macht schnelles Laufen natürlicher. Für Langstreckler ist es die Chance, Speedwork einzubauen, während der Großteil des Trainings auf das aerobe System bei langsamerem Tempo abzielt. So integrierst du Schnelligkeit, ohne einen ganzen Trainingstag opfern zu müssen.\u003C/p>\u003Cp data-path-to-node=\"53\">\u003Cb data-path-to-node=\"53\" data-index-in-node=\"0\">\u003Cstrong>ALS TEIL DES AUFWÄRMENS FÜR INTENSIVE EINHEITEN ODER WETTKÄMPFE\u003C/strong>\u003C/b> Nach dem lockeren Einlaufen sind sie eine sanfte Einführung für den Körper in höhere Geschwindigkeiten vor einem harten Training.\u003C/p>\u003Cp data-path-to-node=\"54\">\u003Cb data-path-to-node=\"54\" data-index-in-node=\"0\">\u003Cstrong>IM MARATHONTRAINING\u003C/strong>\u003C/b> Hier werden die Beine durch die vielen Kilometer oft „zäh“. Steigerungen lockern die Muskulatur auf und bringen Abwechslung in den Trott.\u003C/p>\u003Cp data-path-to-node=\"55\">Es gibt nichts Besseres, als nach einem lockeren Lauf die Beine mal so richtig lang zu machen, auf die Zehenballen zu kommen und sich dabei locker zu fühlen. Perfekt.\u003C/p>",{"__component":1205,"id":1418},237,{"__component":1201,"id":1420,"hl_text":1421},418,"Wie du siehst, haben „Strides“ definitiv einen Platz in jedem ausgewogenen Trainingsplan.",{"__component":1197,"id":1423,"text":1424},596,"\u003Cp data-path-to-node=\"57\">Warum also nicht damit beginnen, Steigerungsläufe in deinen Wochenplan zu integrieren? Wie du siehst, bringt dieses „heimliche“ Geschwindigkeitstraining eine Reihe von Vorteilen mit sich. Schau dir deine normale Woche an und prüfe, wo du diese kurze, aber sehr nützliche Ergänzung in dein Wochenprogramm einbauen kannst.\u003C/p>",[1426,1433,1441,1448],{"id":751,"documentId":1355,"preview_title":1427,"url":1428,"preview_intro":1429,"date":1154,"createdAt":1430,"updatedAt":1431,"publishedAt":1432,"locale":92,"final_note":1241},"Strides","strides","Don't let your legs get stale. Discover why 100m of controlled, relaxed effort is the missing link in your training. Learn exactly how to execute strides to inject speed into your plan without sacrificing recovery.","2026-02-04T15:40:05.911Z","2026-02-24T14:44:56.827Z","2026-02-24T14:44:58.063Z",{"id":1434,"documentId":1355,"preview_title":1435,"url":1436,"preview_intro":1437,"date":1154,"createdAt":1438,"updatedAt":1439,"publishedAt":1440,"locale":98,"final_note":1249},52,"Allunghi","allunghi","Non lasciare che le tue gambe si intorpidiscano. Scopri perché 100 metri di sforzo controllato e rilassato sono l'anello mancante nel tuo allenamento.","2026-02-24T16:54:39.642Z","2026-02-24T17:12:55.767Z","2026-02-24T17:12:56.951Z",{"id":1135,"documentId":1355,"preview_title":1442,"url":1443,"preview_intro":1444,"date":1154,"createdAt":1445,"updatedAt":1446,"publishedAt":1447,"locale":104,"final_note":1225},"Lignes droites","lignes-droites","Ne laissez pas vos jambes s'engourdir. Découvrez pourquoi 100 m d'effort contrôlé et détendu sont le maillon manquant de votre entraînement. ","2026-02-24T17:04:16.386Z","2026-02-24T17:18:52.435Z","2026-02-24T17:18:53.693Z",{"id":1022,"documentId":1355,"preview_title":1449,"url":1450,"preview_intro":1451,"date":1154,"createdAt":1452,"updatedAt":1453,"publishedAt":1454,"locale":110,"final_note":1232},"Rectas","rectas","No dejes que tus piernas se estanquen. Descubre por qué 100m de esfuerzo fluido y controlado son el eslabón perdido de tu plan. Aprende a ejecutar progresivos para ganar velocidad sin sacrificar tu recuperación.","2026-02-24T17:09:32.626Z","2026-02-25T08:30:03.276Z","2026-02-25T08:30:04.488Z",{"pagination":1456},{"page":772,"pageSize":774,"pageCount":772,"total":1457},3,1774381776559]