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5km Laufen von Nordlicht Ausdauer-Coaching | sub 18min

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5km Laufen von Nordlicht Ausdauer-Coaching | sub 18min

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Nordlicht Ausdauer-Coaching

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

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 5km Wettkampf unter 18 min zu Laufen.

Dieser Plan ist ideal für dich, wenn du:
- bereits Erfahrung mit 5km-Wettkämpfen hast.
- eine 5km Bestzeit von 18:30-20:00min hast.
- in der Lage bist, 4-5 mal pro Woche zu laufen.

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

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
00:11:00 00:40:00
Strength x1
00:29:00 00:36:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
00:11:00 00:40:00
Strength
00:29:00 00:36:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Simon Baecker & Dr. Lars Schwalm

Nordlicht Ausdauer-Coaching

Bei Nordlicht Ausdauer-Coaching bekommst du Coaching und Trainingspläne für Laufen, Radfahren und Triathlon. Außerdem bieten wir Laufstilanalysen und individuelle Coachingleistungen an.
Schau dir hier unsere Trainingspläne an oder schreib uns an moin@nordlicht-ausdauer-coaching.de.

At Nordlicht Endurance-Coaching you will find coaching and training plans for running, cycling and triathlon. On top of that, we offer gait analysis and personal coaching.


  • 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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