I started coaching in 2013 to support my athletics career and have since gone onto successfully coach a number of runners of varying ages and abilities via JM Coaching. Select the unit (km or miles), the goal time, the race day. Quickly view upcoming workouts in the TrainingPeaks app. He likes running interesting races and playing with his two tiny kids. If you have run close to 50mins before or ran around 23-26mins for 5k and 1:50-54 for the half marathon distance then this plan is perfect for you. Δdocument.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Diese Website verwendet Akismet, um Spam zu reduzieren. 1. Δdocument.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Completed workouts sync with popular apps like Garmin and Wahoo. Download our training program and start running today. The conditioning phase is recommended to get the most from the advanced 10k training plan. De-selecting these cookies may result in poorly-tailored recommendations and slow site performance. On this page you can generate 10 km training tables for times from 35 minutes to 1 hour and 15 minutes. In this guide, we will cover how to run 10k in 50 minutes and provide a training plan to run a 10k in 50 minutes. Rest days give your legs and feet time off to recover and rebound from training. Easy is at a pace where you are able to talk ["talk-test"] All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well. Zeitaufwand pro Woche: 2:50 Stunden bis 4:10 Stunden. Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. Long runs also help you get familiar with the physical and mental challenges that you might face on race day. Hi, can someone please explain and give an example of what... Did just 4 weeks of the sub 1hr45 HM plan and... Easy runs are the speed you can have a full conversation... How long should we follow this plan for before going for... Why It Helps to Follow a Structured Training Plan. The sub 50 10k Training Plan is designed for runners who want to run inside 50mins for 10k. See notes at bottom of page. Couch To 5k + Plan3. If this is your first 10k, you should be able to run 5k in under 25 minutes. 28 Minute 5k Do you accept these cookies and the processing of personal data involved? In her free time, she likes running, cycling, cooking, and tackling any type of puzzle. To get more information or amend your preferences, press the ‘more information’ button or visit "Cookie Settings" at the bottom of the website. My coaching influences come from previous personal coaches and my current lead coach Steve Vernon a former British National Cross-Country Champion and International Mountain Runner. Creative Commons library Attribution 4.0 International (CC BY 4.0). This plan was designed around an 8-week schedule, and Guided Runs were built to adapt to your experience level and intended to be uniquely flexible to your needs. Subscribe to training4endurance and receive notifications of new posts by email. 10 km workout plan. This means a 50-minute 10k pace is 8:03 per mile (8 minutes, 3 seconds) or 5:00 per kilometer (5 minutes). Also, plan out a route that avoids any potential interruptions like traffic signals or crowds. » Flex90 mit dem Ziel, 90 Minuten am Stück joggen zu können, 10 Wochen. hills and threshold intervals include 10-15min warm up and a minimum of 5-10min cool down. Create your free training plan. 10 km in 50 minutes training plan. 35-50km gewohnt sind. Hier sind 10 Wochen für die Vorbereitung bemessen worden. I also draw information from research gained from some of the world’s top coaches. Best Gifts For Women Runners. The NTC App has a massive array of workouts for every fitness level, plus the Nike Performance Council’s tips on training, nutrition, recovery, and sleep. 1km Intervals – 8:03 p/m pace (5:00 per km) with a 90sec jogged recovery. My coaching influences come from previous personal coaches and my current lead coach and mentor Steve Vernon. Prior to your 10k in 45 minutes attempt, you can take a few steps to physically prepare yourself. Do you want to get ready for a 10 km race or improve your personal best? Use these days to run easy based on how you feel to help you recover after intense training. Track your performance with robust data tracking and detailed graphs. 10 km in 50 min. Your GPS device is a key part of your 45iminute 10k attempt. 3 Monate Trainingsplan 10 Kilometer in 50-60 Minuten Woche 1 Tag Trainingseinheit HF max. BESTSELLER Aarhus City Half marathon 2023. 2) 1:45-2:00 hills = 3k/5k intensity, with jog down recovery. *for speed/distance conversation allow for a small amount of rounding up/ down. ***8-10min Threshold + 3mins easy + 5-6 x (90secs at 10k pace, 60sec jog recovery) + 3mins easy + 8-10mins HMP (Half Marathon Pace), *8-10min Threshold + 3mins easy + 5-6 x (2mins at 10k pace, 60sec jog recovery) + 3mins easy + 8-10mins HMP (Half Marathon Pace). Die Dauer der Läufe und die Intensität beim Intervalltraining steigern sich wöchentlich in machbaren Etappen. 5mins easy, 15mins easy/steady, 10mins steady, 20-25min tempo, 10mins easy/steady, 5mins easy. Today I managed 50 mins. If you can reach the 5km point in under 22:30, remind yourself that you’re past the half-way mark and you’re on course – all you have to do now is keep running. Switch up your activity to something completely different, like swimming or yoga. Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. Training explanations and must do's: T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek. The sub 50 10k Training Plan is designed for runners who want to run inside 50mins for 10k. Listen to your body and know that sometimes the best run is no run. To run 10k in 50 minutes, you will need to run 8:03 per mile or 5:00 per kilometer. I've smashed every single PB from 5k to the marathon just by following the training he sends me. Westenergie-Marathonlauf „Rund um den Baldeneysee“ am 09.10.2022, 57. If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Work on running fast short distances (like aiming for a 30 minute 5k ). recovery break, repeat 3 more times. Do a 10-15 min. And you'll run Speed Runs that excite you. As you improve you'll  maybe want to incorporate some sessions from our other 10k training plans. It is recommended that after three months of using the 50 minute 10k plan that you reduce your training for a period of one to two weeks to allow your body time to recover from the impact of running. If after a couple of rotations you want to make the plan harder, you could slowly increase the number of reps for the breakthrough speed sessions. Eine Frage zu pace oder Puls: Wenn ich die pace laufe, dann geht mein Puls nach ca 5km über den Korridor, und zwar immer weiter. Wind is not desirable; a headwind or cross-wind will suck your energy and slow you down. See notes at bottom of page. At the end of each cycle you can repeat from the beginning or tweak the plan to suit your current ability and time commitments etc. 58 mins is a good steady pace time. Tempo pace should be between threshold and half marathon pace (see notes below training plan). Below the Advanced 10k training plan is information about target paces, recovery periods and target heart rates for each session. Good workouts and good luck for your 10 km! Having amassed over 300 races personally with a 10k personal best of 28:40 I have also recorded bests of 62:23 for half marathon and 2:10:03 for the marathon at Seville (2020) inside the Olympic Qualifying time of 2:11:30. On this page you can generate 10 km training tables for times from 35 minutes to 1 hour and 15 minutes. Income disclosure: We are reader supported, and earn affiliate commissions when you buy via links found on marathonhandbook.com. Easy runs build your aerobic base and give you “time on your feet” without taxing your body in the way that speed workouts do. Erfahre mehr darüber, wie deine Kommentardaten verarbeitet werden. Schneller Dauerlauf                     SD                       80-85% max. Work on improving your 10k time (down to one hour, or 45 minutes, for example). 10K Training Plan The 10K is one of the most popular distances to race in the world. Running strides conditions your neuromuscular system to handle faster paces in a controlled and coordinated manner. Run for 5 minutes or so, lightly bouncing on your feet, in order to limber up and get your body prepared for what’s coming. Now I’ve set the 45 minute mark as a benchmark,  I’m looking for the next challenge!Here are my top tips for any runner aiming to beat the 45 minute mark for a 10km run: The key ingredient to a sub 45 minute 10km run is being able to sustain a pace of at least 4:30 min/km (or 7:14 min/mile) for 45 minutes. After a few weeks of building up to it, last week I went out and did it – with 25 seconds to spare. events shown. 10 km in 55:00 min 18 Minute 5k Ziel: 10 Kilometer unter 55 Minuten Mit drei Trainingseinheiten pro Woche fit werden für 10 Kilometer unter 55 Minuten Sie laufen regelmäßig und haben bereits erste Wettkampferfahrung gesammelt. Being well-rested and well-fed the night before always helps. And while a slight tailwind gives you an advantage, will you really be able to claim you ran a 10km in under 45 minutes if there was a gusting wind at your back the whole time? At the end of each cycle you can repeat from the beginning or tweak the plan to suit your current ability and time commitments etc. Mittlerer Dauerlauf MD 75-80% max. If that is too much for you, consider 800m at 4:30 min/km, and 800m of slow jogging / walking. Wenn du mit einer 6er Pace startest, solltest du nicht auf 7:20 Pace runter gehen. Interval Training to Build Speed The key ingredient to a sub 45 minute 10km run is being able to sustain a pace of at least 4:30 min/km (or 7:14 min/mile) for 45 minutes. I built up my speed by running 800m intervals at the 4:30 min/km pace, then slow jogging for 400m. Ein Hilfsmittel aber keine Doktrin. Langsamer Dauerlauf                  LD                      70-75% max. tolle Trainingspläne, ich finde sie einfach und verständlich. A route out in nature is usually a good idea. One of the most popular time goals is to run 10k in 50 minutes. You need endurance training to prepare your body and mind to go the distance. 60 min > Dauerlauf GA1 65 min 10 km 6:30 min/km Lighttrainer > Stretching 15 min Sie sind diese Woche 24 Kilometer gelaufen und haben 5:00 Stunden trainiert. Hi Peter, Mittlerer Dauerlauf                      MD                     75-80% max. A ritmo de serie, 10 min. These cookies allow us to improve the site’s functionality by tracking usage on this website. Marathon Handbook was founded in 2016 and is run by an independent team of coaches, runners, and fitness enthusiasts. 35 bis 45 km Woche  in 4 Trainingseinheiten, Sauerstofflauf                                 SL                      65% max. Building strength through speed training is vital. You should be comfortable running 2-3 quality training sessions per week including intervals, hill running training, tempo/threshold training and have completed adequate aerobic base training including regular long runs. ; Tempo 4:30 min/km-> wenn Tempo 4:30 stimmt sollte es nicht 15 x 200 m in 54 sec heißen? About this site 2km Intervals – 8:03 p/m pace (5:00 per km) with a 2min jogged recovery. More info. My coaching philosophy is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. Plan for your event in the TrainingPeaks calendar. Training to race 10k puts a fair amount of wear and tear on your body. This plan also includes detailed strength training advice. Inhaltsverzeichnis: Allgemeines zum Training für einen 10 KM-Lauf 10 KM Laufplan für Einsteiger 10 KM Laufplan für Fortgeschrittene 35 bis 45 km Woche in 4 Trainingseinheiten. HF Schwellenlauf                               SWL                    90-95% max. Interval training works as it sounds – alternating between running fast, then slow, for fixed intervals. The following programme is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. This plan takes you in 12 weeks to a 10k road race under 50 minutes. Cross-training is an effective way to still get an aerobic workout while using different muscles and reducing the impact of your activity relative to running. Think about the time of day and conditions you’ll run in. To realise improvements it’s worth remembering that training is cumulative and it takes time and dedication to follow any training plan and achieve the results you want. I was at your pace 2 months ago. Zeitaufwand pro Woche: 2:50 Stunden bis 4:10 Stunden. Track your weight, sleep, hours, fatigue and stress while you train. His work has been featured in Runner's World, Livestrong.com, MapMyRun, and many other running publications. Danke und Gruss, Christoph, Hallo Christoph, Assuming you’re into carbohydrates, this might mean a pasta dish. Bei jedem Läufer stellen sich je nach Alter und Trainingsstand ganz unterschiedliche Werte ein. Social media and advertising cookies of third parties are used to offer you social media functionalities and personalized ads. 10 km Training Plans 21 km Training Plans Marathon Training Plans 10 km training plan. 5k Training Plan for Beginners, Sub 60 Minute 10k To run 10k in 50 minutes, you need to follow a well-rounded training program with interval workouts, hills, distance runs, cross-training, and strength training. HF. For Tempo hills run continuous hills of 30-60 second duration – uphills should be ~3k intensity, downhills are run at a steady intensity so the average pace/intensity of the combined uphill and downhill is equivalent to a tempo effort. Make sure you’re well fuelled, but don’t over-eat! 55 Minute 10k Training Plan GA1: 65-80% der HFmax GA2: 80-90% der HFmax WSA: >90% der HF max Wettkampftempo: 5:12 min/km Dauer: 16 Wochen Trainingsplan Halbmarathon in 1:50 h 15 10 15 15 13 13 13 13 12 12 12 12 20 55 50 60 45 15 15 15 15 20 15 30 5 5 5 5 15 . I am a current Great Britain International Athlete and have successfully coached a series of athletes using very similar approaches. Am Ende der Trainingsperiode sollten Sie die 10 km mit einer Durchschnittsgeschwindigkeit von knapp. Langsamer Dauerlauf LD 70-75% max. Running Pace CalculatorRace Time PredictorMarathon Finish Time PredictorAge-Graded Finishing Time Calculator, How To Train For a Half Marathon (Article)Best Half Marathon Running ShoesHalf Marathon Training PlansFree 5-day Half Marathon BootcampThe Half Marathon Masterclass, How To Train For a MarathonBest Marathon Running ShoesMarathon Training PlansFree Marathon Meal PlansFree 5-day Marathon Training BootcampThe Marathon Training Masterclass, How To Train For an UltramarathonBest GPS Watches for UltrarunnersUltramarathon Training PlansFree 5-day Ultra Runner’s BootcampThe Ultra Runner’s Playbook, 1. NINE WEEKS IS THE MINIMUM LENGTH FOR 10K DISTANCE PLANS. 45 min Easy jog 35 min Interval 45 min Medium run 45 min Long run 1h 15 min SUPPORTIVE EXERCISE Strength training Mobility (dynamic) Core + Mobility (static) THIS IS A 10-WEEK PLAN FOR AN ADVANCED RUNNER. Alles für Läuferinnen und Läufer, Trainingspläne, Veranstaltungen, Ergebnisse, Lauftipps, Links. In week 7, run 600 meters in 2:35, take a 1:30 min. Laufen Sie weiterhin nach Gefühl und wie Sie sich fühlen. I was happy if I was running 10k in 55 or 60 minutes, while my friends were finishing in well under 50 minutes. In purchasing this plan you're also helping to support Jonny Mellor, an international distance runner based in the UK to fund and support his own career within the sport as well as giving him the platform to compete with some of the worlds best runners. The 10K is one of the most popular distances to race in the world. They strengthen your muscles, joints, bones, and connective tissues, along with your heart and lungs. 10 K training plans are 8 weeks long. Here’s my GPS watch buying guide and latest recommendations. Darf ich da in dem Trainingstempo laufen ? Make sure it’s charged before you start, and then reference it constantly throughout your run. Noch 91 Tage bis zum Rennen! Simon Bruce. That means you'll get to run Long Runs that challenge you. Ich finde den Trainingsplan mit 20 Wochen zwar etwas lang doch interessant gestaltet. For walkers in the United States who are more accustomed to miles, this converts to 6.214 miles. Get your workout plan with Go&Race! zu Ihrem Arzt. The weekly training commitment is usually manageable, even with a full-time job, and the race distance is long enough to not feel like a sprint, but short enough to feel fast and strong. And once you finish, don’t forget to share your run on Strava! Learn how your comment data is processed. Preparing you for breakthrough sessions: These sessions are meant to be challenging intense efforts, treat them as mini-milestones towards your target: The 50 minute 10k plan has been put together so it is cyclical and can be used over a period of weeks until you feel you are ready for your 10k event. For more information about this processing of personal data, check our. Studies have proven that listening to music while exercising boosts performance, so have your playlist prepped and ready to go. (this can be a mini-goal in your build up to your 10km). Low-impact exercises like cycling, pool running, swimming, elliptical, and rowing can supplement your running and help prevent overuse injuries. You should have a good experience of running 2-3 quality training sessions per week including intervals, hill running training, tempo/threshold training and have completed adequate aerobic base training including regular long runs. In the World. As you’re pushing your body over those 10 kilometers, remind yourself that your state of discomfort is temporary. Einlaufen und 10min. Am Ende der Trainingsperiode sollten Sie die 10 km mit einer Durchschnittsgeschwindigkeit von knapp **10-12min Tempo Hills +3mins easy +10-12min HMP (Half Marathon Pace) +3mins easy +10-12min Tempo Hills. View, Social media cookies offer the possibility to connect you to your social networks and share content from our website through social media. Zeitaufwand pro Woche: 2:10 Stunden bis 3:20 Stunden. Plan Description. This plan is aimed at runners who can already run up to 6-miles during week 1 of the training schedule. Montag 40-60 Minuten lockerer Dauerlauf 80% Dienstag Ruhetag Mittwoch Ruhetag Donnerstag 25 Minuten Fahrtspiel (wechselndes Tempo nach Gefühl), mit 10 min. The training calls for a combination of speed and endurance. TRAINING FOCUS: 30 SECOND VO2 MAX RUNNING INTERVALS, RECOVERY INTERVALS: A KEY PART OF VO2 MAX TRAINING, The Proven Benefits of Inspiratory Muscle Training, Improve Your Heart Rate Training Zones With The Karvonen Formula, Research Focus: The Surprising Strength Benefits of Downhill Running, *5-6 x 1600m at 10k Pace, 300-400m easy jog rec, *6 x 800m at 5k pace, 200m easy jog rec + 4 x 150m at Mile pace, *4-5 x 2000m at 10k pace, 400m very easy jog rec, *12-14 x 300m (Mile / 3k pace), 75-90 sec easy jog rec, *3 x 10mins at Threshold pace, 2-3mins jog rec, **Hills 6-7 x 1:45-2:00, or, 14 x 45-60secs, 3 x 3200m at 10k pace, 600m very easy jog rec, 6 x 800m at 3k pace, 400m easy jog rec + 4 x 150m at Mile pace, 7-8 x 1200m (1% Faster than 10k pace), 200-300m jog rec, 12-14 x 400m (Mile / 3k pace), 200m very easy jog rec, 3-4 x 10mins at Threshold pace, 2-3min rec, ***10min Threshold + 3mins easy + 5x 2:30 10k pace + 3mins easy + 10min HMP, **10-12min Tempo Hills +3mins easy +10-12min HMP +3mins easy +10-12min Tempo Hills, 6 x 1600m (1% faster than 10k pace), 300-400m easy jog rec, 5 x 1000m at 3k pace, 400-600m easy jog rec + 4 x 150m at Mile pace, 7-8 x 1000m (2% faster than 10k pace), 200m jog rec, *10min Threshold + 3mins easy + 5 x 3 mins at 10k pace + 3mins easy + 10min HMP, 10-12min Tempo Hills + 3mins easy + 10-12min HMP + 3mins easy +10-12min Tempo Hills, 20-25 mins easy including 3-4 x 15sec strides. Der 49 Minuten Plan: 10 km in 50 Minuten / 4 Lauftage pro Woche. ***10min Threshold + 3mins easy + 5 x (2:30 at 10k pace, 60sec jog recovery) + 3mins easy + 10mins HMP (Half Marathon Pace), *10min Threshold + 3mins easy + 5 x (3mins at 10k pace, 60sec jog recovery) + 3mins easy + 10mins HMP (Half Marathon Pace). » Flex60 mit dem Ziel, eine Stunde joggen zu können, 14 Wochen. Jetzt möchten Sie Ihre Zeit weiter verbessern und auf unter 55 Minuten bringen. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. This plan also includes access to a 12-page PDF document detailing pre race nutrition and some ideas on helping get your mind right ahead of race day. Am Ende der Trainingsperiode sollten Sie die 10 km mit einer Durchschnittsgeschwindigkeit von knapp unter 6:00 min/km laufen können. Therefore, if you are training to run 10K in 50 minutes, your threshold workouts should be run around 8:15-8:20 pace per mile or about 5:05-5:10 per kilometer. 24 Minute 5k Dieser Plan richtet sich an Läufer/innen, die Erfahrungen mit Intervalltraining haben und ein wöchentliches Laufpensum von ca. The 10k race distance is a great option for a lot of runners. Get feedback, stay on top of your training and perform at your best. Plan Description. Struktur: 2 Belastungswoche - 1 Entlastungswoche. 10 min. This 38 minute 10K training plan is presented to you in PDF format. Excellent advice on how to run a 10k in 45 min, I shall see how that goes over the next few weeks. De-selecting these cookies may result in seeing advertising that is not as relevant to you or you not being able to link effectively with Facebook, Twitter, or other social networks and/or not allowing you to share content on social media. Where to Run. Frequently Asked Questions Alle Level. The Advanced 10k plan can be run as either an 8-week plan, or, 12-week plan if you complete the initial 4-week conditioning phase. zu deiner Frage: Die Pulswerte werden nach meiner Überzeugung überbewertet. You are in control of what you put into the program and therefore what you get out of it. 5k :: 10k :: Half Marathon :: Marathon :: Ultras, +44 (0)1346 517061Marathon Handbook | Broadsea Media, Main Street, Fraserburgh, UK, AB43 9RT. You’ll have a long run just about every week. Upload completed workouts from your favorite tracking app or device. You can view the pages using your scroll bar or the PDF viewer controls located at the bottom of each page. To get more information about these cookies and the processing of your personal data, check our, You can always change your preference by visiting the "Cookie Settings" at the bottom of the page. Working with the Nike Training Club App is a great way to round out your fitness regimen. Stoked to train for a 10K? Join over 120,000 runners and get our top 10 fresh articles and tips straight to your inbox every Monday morning + a free copy of my ebook, The 26 Golden Rules Of Running! Voraussetzung: Related: Running In The Wind GuideSame goes for hills and gradients – try to find as flat a route as possible. Here’s my latest recommended shoes and buying guide. Lunges, sledge push and moderately weighted deadlifts worked for me. To get more information or amend your preferences, press the ‘more information’ button or visit "Cookie Settings" at the bottom of the website. See notes at bottom of page. The plan peaks around 28-miles per week. The ability to run 10k in 45 minutes or less is one I’ve often envied. Good workouts and good luck for your 10 km! On this page you can generate 10 km training tables for times from 35 minutes to 1 hour and 15 minutes . Dafür laufen Sie drei bis vier Einheiten in der Woche. Representing England at the 2014 Commonwealth Games over 10,000m, I have won multiple national titles over various distances including 10k. Average 10k Times, my GPS watch buying guide and latest recommendations, Essential Guide To Training For Your First Marathon (+ Training Plans), How To Train For a Half Marathon (Article). An energy gel 10 minutes before your 10k would help! It is important to include core work, mobility exercises, and strength training workouts 2-3 times per week. Voraussetzung: 10 km in 55:00 min. Whether you’re four or eight weeks from race day, you can jump into this program whenever it suits you. Required fields are marked *. Curious: why doesn’t the plan say when the race day is? This will give you a tiny buffer to come in under 50 minutes. Advertising cookies (of third parties) collect information to help better tailor advertising to your interests, both within and beyond Nike websites. warmup to a track or workout site… stretch, do warmup sprint (plus cool down jog after workout)In week 6, run 800 meters in 3:25, take a 2 min. Couch to 5K Training Plan The other way of making the plan harder is to adjust the pace slightly and run faster! In order to run a sub 50 minutes for 10K, you must be able to run below 5 minutes per kilometer for the distance (>12kmh for 1km). wenn ich mit 6.0starte, ende ich nach 8km bei 7.20. FOURTEEN WEEKS IS THE MINIMUM LENGTH FOR 21K DISTANCE PLANS. I am looking forward to the future with JM coaching and what I can achieve through Johnny's guidance." By far the best way to improve your running speed is through interval training. Prepare your body with some very gentle running prior to starting your 10k in 45 minutes attempt. More info. Once you’ve achieved your 5km at the required speed, you’ll know how it feels to sustain that pace over a period of time. Advanced 10k Training Plan: Phase 1 (Conditioning Phase) 35-40mins easy / recovery, or, REST. If this all feels a bit too fast and too much, perhaps check out my Couch To 10k Plans! Sehr informativ sind auch die übersichtlichen Angaben zu den maximalen Herzfrequenzen. They help make the shopping cart and checkout process possible as well as assist in security issues and conforming to regulations. Thank you. (adsbygoogle = window.adsbygoogle || []).push({}); If you are not quite ready then take a look at the 55 minute 10k training plan instead and then come back to this one once you are in a position to run at this pace. 50 Minute 10k Training Plan This 6-week 10k training plan will help you break 50 minutes in the 10k. In the hours prior to your attempt, it’s useful to eat energy-rich foods. 10 km-Trainingsplan (Ziel: 50 Minuten) Mit diesem Trainingsplan kannst Du Dich speziell auf einen 10 km- Volkslauf vorbereiten. View Privacy & Cookie Policy for full details. Tempo Dauerlauf                         TD                       85-90% max. a Take the day off, go for a few easy miles, or try one of the workouts from “Simple Routines For Better Runs” in the Nike Training Club App. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. As a result, my shorter-distance times have been pretty slow – embarrassingly slow at times. Deine E-Mail-Adresse wird nicht veröffentlicht. Deine E-Mail-Adresse wird nicht veröffentlicht. GA1: 65-80% der HFmax GA2: 80-90% der HFmax WSA: >90% der Fmax Dauer: 16 Wochen. 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