Hindernislauf 5 bis 12 km Renndistanz Build-Plan für Strongman Run, Xletix, Tough Mudder (Advanced)
Hindernislauf 5 bis 12 km Renndistanz Build-Plan für Strongman Run, Xletix, Tough Mudder (Advanced)
Length
10 Weeks
Plan Description
Es handelt sich um einen 10 Wochen Plan, den du jederzeit als Aufbau-Plan für einen Hindernislauf über eine Streckenlänge von 5 bis 12km starten kannst.
Struktur
Montag = Ruhetag
Dienstag = Lauf --> Intervalle + Nachbereitung in Form von Beweglichkeitstraining
Mittwoch = Krafttraining
Donnerstag = kurze plyometrische Übungen + Lauf
Freitag = Oberkörpertraining
Samstag = Joker = Trainingsvorschlag für eine Training @home oder mit mehreren Alternative wie Bouldern.....
Sonntag = Dauerlauf, Waldlauf (Laufbelastung 55 bis 75 Minuten) + Nachbereitung in Form von Beweglichkeitstraining
Nach 10 Wochen erwartet dich ein OCR Test (quasi Selbstdiagnostik). Alternativ kannst du an diesem Tag auch an einem Hindernislauf oder Volkslauf starten.
Fortsetzen kannst du den Plan mit unserem Peak-Plan. Beim Peak-Plan wird das Training noch spezifischer auf deinen Hindernislaufhöhepunkt ausgelegt.
Viel Spaß beim Training!!
Matthias
www.ocr-coach.com
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Other
x4
|
00:59:00 | 00:30:00 |
|
Strength
x3
|
02:20:00 | 01:30:00 |
|
Run
x3
|
02:57:00 | 01:25:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:59:00 | 00:30:00 | |
|
|
02:20:00 | 01:30:00 | |
|
|
02:57:00 | 01:25:00 | |
|
|
—— | —— |
Training Load By Week
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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