5km SUB 18:00 min
5km SUB 18:00 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 5km unter 18 Minuten zu laufen. Mit dieser Zeit läufst du bei den meisten Wettkämpfen aufs Podium.
Dieser Plan richtet sich an erfahrene Läufer/innen, die regelmäßiges Intervalltraining und ein wöchentliches Laufpensum von ca. 45-60km gewohnt sind. Folgende Umfänge erwarten dich in den jeweiligen Wochen:
50/59/42/52/62/51/66/59/38km
Dich erwarten mehrere Einheiten im Bereich der anaeroben Schwelle und niedrig intensives 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.
Beweglichkeits- und Krafteinheiten ✓
Ernährungshinweise ✓
Technikübungen mit Videoerklärung ✓
Dauer: 9 Wochen
Belastungs- und Entlastungswochen:
2:1; 2:1; 2:1
Viel Spaß in der Vorbereitung und Erfolg beim Wettkampf. Ich freue mich auf den Feedback.
Matthias
Aktualisiert am 3.10.2023
How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:25:00 | 01:20:00 |
|
Other
x3
|
00:42:00 | 00:30:00 |
|
Strength
x2
|
01:12:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:25:00 | 01:20:00 | |
|
|
00:42:00 | 00:30:00 | |
|
|
01:12:00 | 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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