Trainingsplan 10 km: Der Laufplan, um es als Anfänger zu schaffen
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Improve your 10km run time with these sessions Want to get a 10km PR? Want to drop your running partner? Or do you just want your running to feel easier at a faster pace ? If you have no structure to your current training, why not follow this very simple plan to improve your 10km time in only 6 weeks BACKGROUND: 😎 When I was 40, I ran 29:56 for 10km and also won the Masters 10km World Championships. Recently, I was I looking back through my old training diaries and these were some of my key ses
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Improve your 10km run time with these sessions Want to get a 10k…
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FacebookTriathlon & Running Coach
4 BULLET POINTS… To help you run a 10km PR 😉 1. Build up aerobic capacity AIM: To make your ‘engine’ bigger ie: make you fitter and stronger. HOW: Run near your Individual Maximum Aerobic Training heart rate, ( IMAT ) for at least 60mins. IMAT is calculated as follows Max HR -40 = IMAT Note: Add 10 beats if it’s very hot and humid where you train. EXAMPLE : Max HR 180 -40 = 140HR ( or 150 in hot tropical countries) Frequency: 1 x week 2. Do leg speed work ( neuromuscular development ) 10km is a
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