10km SUB 34:00 min
10km SUB 34:00 min
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
9 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Dein Ziel ist es 10km in unter 34min zu laufen. Damit gewinnst du die meisten Volksläufe!
Dieser Plan richtet sich an erfahrene Läufer/innen, die regelmäßiges Intervalltraining und ein wöchentliches Laufpensum von ca. 50-65km gewohnt sind.
Beweglichkeits- und Krafteinheiten inkl. Videos ✓
Ernährungshinweise und Ernährungsguide mit Rezepten✓
Technikübungen mit Videoerklärung ✓
Dauer: 9 Wochen ✓
Belastungs- und Entlastungswochen:
2:1; 2:1; 2:1 ✓
Übertragung der Einheiten auf deine Sportuhr ✓
Dich erwarten mehrere Einheiten im Bereich der anaeroben Schwelle und niedrigintensives Training (LIT) für eine erhöhte Ausschöpfung der VO2max und metabolische Ökonomisierung.
Entlastungswochen, "Körperpflege durch Mobility und Co" und eine progressive Steigerung von Umfang und Intensität sorgen wir dafür, dass du Überbelastungen vermeiden kannst.
Viel Spaß in der Vorbereitung und Erfolg beim Wettkampf.
Ich freue mich auf den Feedback.
Matthias
Plan wurde am 10.9.2024 aktualisiert.
Matthias Graute
www.3athloncoach.de
matthiasgraute@gmail.com
Running Coach
3x German champion Elite
Marathon 2:20h
5k 14:25
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
05:16:00 | 01:45:00 |
|
Other
x3
|
00:36:00 | 00:25:00 |
|
Day Off
x1
|
—— | —— |
|
strength
x1
|
00:53:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:16:00 | 01:45:00 | |
|
|
00:36:00 | 00:25:00 | |
|
|
—— | —— | |
|
|
00:53:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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