10km Laufen von Nordlicht Ausdauer-Coaching | sub 45min
10km Laufen von Nordlicht Ausdauer-Coaching | sub 45min
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Willkommen bei Nordlicht Ausdauer-Coaching! Dieser Plan bereitet dich gezielt darauf vor deinen nächsten 10km Wettkampf unter 45min zu Laufen.
Dieser Plan ist ideal für dich, wenn du:
- 10km am Stück laufen kannst oder bereits erste Erfahrungen mit 10km-Läufen hast.
- eine 10km Bestzeit von ~46-48min hast.
- in der Lage bist, 3 bis 4 mal pro Woche zu trainieren.
Die Workouts sind so konzipiert, dass du sie auf deine Trainingsgeräte (Garmin, Polar, etc.) hochladen und so optimal absolvieren kannst. Du findest eine 3:1 Periodisierung, was bedeutet, dass 3 Wochen lang die Trainingsbelastung langsam und kontrolliert ansteigt und du in der vierten Woche eine Erholungswoche mit geringerem Trainingsumfang hast.
Inbegriffen sind laufspezifische Athletiktrainings. Somit kannst du optimal für den nächsten Trainingsblock regenerieren und vermeidest Übertraining oder Verletzungen.
Bei Fragen zu diesem Plan erreichst du uns unter moin@nordlicht-ausdauer-coaching.de!
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
00:10:00 | 00:55:00 |
|
Strength
x2
|
00:53:00 | 00:36:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:10:00 | 00:55:00 | |
|
|
00:53:00 | 00:36:00 | |
|
|
—— | —— |
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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