10 Wochen Trail 30km (nach Watt)
10 Wochen Trail 30km (nach Watt)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Singletrails, mitten durch den Wald laufen, steile Anstiege bewältigen und wieder auf Wurzelpfaden runter ballern. Dein Training findet vorzugweise im Wald statt? Dann ist der Plan genau richtig für dich.
Mit dem detaillierten 10-Wochen kannst du dich auf einen circa 30km Traillauf vorbereiten.
Laufintensitätsvorgaben sind in Watt!
Hier ein paar Fakten:
Der Plan umfasst 3 Zyklen. (3:1, 2:1, 2:1 Belastungswochen und Entlastungswochen)
4 Laufeinheiten pro Woche
Hügellauf/Berglauf am Sonntag
Montag und Donnerstag meistens kein Lauftraining
Lauf ABC, Technikläufe meist 1x pro Woche
Beweglichkeit, Stabiübungen, Yoga runden den Plan ab.
Voraussetzungen: Du läufst regelmäßig 3-4 pro Woche. In den letzten beiden Woche bist du über 60 Minuten gelaufen in einer Einheit.
Viel Spaß bei der Umsetzung & beim Traillauf!
Falls du irgendwelche Fragen hast, zögere nicht, mich zu kontaktieren:
Matthias Graute
www.3athloncoach.de
matthiasgraute@arcor.de
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
04:36:00 | 02:30:00 |
|
Other
x3
|
00:56:00 | 00:40:00 |
|
Strength
x2
|
00:49:00 | 00:50:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:36:00 | 02:30:00 | |
|
|
00:56:00 | 00:40:00 | |
|
|
00:49:00 | 00:50:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- 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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