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GA Endurance | 5K | Orta Seviye | 8 Hafta | Hazırlık Dönemi

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GA Endurance | 5K | Orta Seviye | 8 Hafta | Hazırlık Dönemi

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

GA Coaching

All plans by this Coach

Length

8 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

Bu Program Sizin İçin Uygun Mu?

GA Endurance tarafından hazırlanan bu 8 haftalık 5K Orta Seviye Hazırlık Dönemi programı, mevcut koşu kondisyonunu, antrenman düzenini ve hız kapasitesini belirli bir yarış hedefi olmadan korumak isteyen düzenli antrenman geçmişi bulunan koşucular için hazırlanmıştır.

Program, kontrollü eforla kesintisiz 5–8 km koşabilen ve haftada 4–5 gün düzenli antrenman yapabilecek sporcular için uygundur. Her seansın amacı ve yoğunluk yönlendirmesi açık şekilde tanımlanmıştır.

Sizi Neler Bekliyor?

  • Gereksiz yorgunluk oluşturmadan düzenli antrenman ritmini koruyan Easy aerobik koşular
  • orta seviye düzeyine uygun kontrollü threshold, yokuş, hız dayanıklılığı ve koşu ekonomisi çalışmaları
  • Dayanıklılığı korurken toparlanmayla uyumlu kalan uzun aerobik koşular
  • Yeni bir yarış odaklı döneme hazır kalmanızı sağlayan dengeli haftalık yapı

Koçluk ve Destek

Bu program Koç Desteği içerir. Program kurulumu, antrenman bölgeleri veya TrainingPeaks kullanımıyla ilgili destek için account@gaendurance.com adresinden bize ulaşabilirsiniz.

Başlangıç Gereksinimleri

  • Kontrollü eforla kesintisiz 5–8 km koşabiliyor olmak
  • Haftada 4–5 gün antrenman yapabilecek zaman ayırmak
  • Easy seansları kontrollü tutmaya ve kalite çalışmalarını doğru efor dağılımıyla uygulamaya hazır olmak
  • Daha hassas uygulama için GPS saat ve nabız monitörü kullanılması önerilir

Son Not

8 haftalık 5K Orta Seviye Hazırlık Dönemi programı, geliştirdiğiniz kondisyonu korumak için amaçlı bir yapı sunar. Düzenli uygulama, doğru yoğunluk kontrolü ve yeterli toparlanma, sizi bir sonraki 5K hedefinize hazır tutar.

GA Endurance'ın diğer antrenman programlarını keşfedin

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.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:22:00 01:10:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:22:00 01:10:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

GA Endurance

GA Endurance

Goksen Cinar, MSc, is a sports scientist, national team coach, and founder of GA Endurance. With more than 25 years of coaching experience, he combines sports science, endurance coaching, and data-driven methodology to help athletes achieve sustainable performance improvements. He is a 4-time Ironman 70.3 World Championship qualifier and 4-time full-distance Ironman finisher.

View all Training Plans by this Coach
  • 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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