GA Endurance | 10K | Başlangıç Seviye | 6 Hafta | Yapılandırılmış Program
GA Endurance | 10K | Başlangıç Seviye | 6 Hafta | Yapılandırılmış Program
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
6 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Kimler için?
Düzenli koşu alışkanlığı geliştirip 10K yarışına güvenli ve planlı hazırlanmak isteyen başlangıç seviyesi sporcular içindir.
Programın amacı
Bu 6 haftalık yapılandırılmış program aerobik temel, eşik testleri, koşuya özgü güç, 10K simülasyonu, yarışa özgü çalışmalar ve kontrollü taper ile yarış haftasına ilerler.
Başlangıç koşulları
En az 35–40 dakika rahat koşu sürdürebilmek, haftada 3–4 gün antrenmana zaman ayırabilmek ve akut sakatlığı bulunmamak gerekir. Sağlık riski olan sporcular başlamadan önce hekim onayı almalıdır.
Gerekli ekipman
Rahat koşu ayakkabısı zorunludur. GPS saat ve kalp atış hızı sensörü önerilir. Sorularınız için account@gaendurance.com adresinden iletişime geçebilirsiniz.
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
|
03:19:00 | 01:30:00 |
|
Day Off
x3
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:19:00 | 01:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.