Programoversigt
Alle tempi er direkte fra tabellen nedenfor.
Tempo (T) – hård tempotur
Pulszone-guide
Zone 2: Let
Rolig tempo 5:15-5:45/km
Zone 3: Moderat
10KP 4:30/km
Zone 4: Hård
Tempo / intervaller 4:20-4:25 / 4:00-4:15
Distance-anbefalinger
| Træning | Distance | Tempo (skema) |
|---|
| Mandag - Tempo | 7-10 km | 4:20-4:25/km |
| Onsdag - Interval | 6-9 km | 4:00-4:15/km |
| Fredag - Rolig | 5-7 km | 5:15-5:45/km |
| Lørdag - Langtur | 10-15 km | Zone 2 + 10KP |
Testløb: 5 km i uge 6 · 8 km i uge 9 · 10 km i uge 12
45 min total
T 3 × 6 min tempo (2 min jog) @ 4:20-4:25/km
Baneintervaller
I 6 × 600 m (300 m jog) @ 4:00-4:10/km
30 min
Zone 2: 5:15-5:45/km
50 min / 10 km
Zone 2: 5:15-5:45/km
45 min total
T 3 × 7 min tempo (2 min jog) @ 4:20-4:25/km
Baneintervaller
I 5 × 800 m (400 m jog) @ 4:05-4:15/km
35 min
Zone 2: 5:15-5:45/km
55 min / 11 km
Zone 2: 5:15-5:45/km
50 min total
T 2 × 10 min + 1 × 5 min @ 4:20-4:25/km
Baneintervaller
I 4 × 1000 m (400 m jog) @ 4:10-4:15/km
35 min
Zone 2: 5:15-5:45/km
60 min / 12 km
Zone 2: 5:15-5:45/km
50 min total
T 3 × 8 min tempo @ 4:20-4:25/km
Baneintervaller
I 5 × 800 m + 4 × 200 m @ 4:05-4:15/km
40 min
Zone 2: 5:15-5:45/km
65 min / 13 km
Zone 2: 5:15-5:45/km
50 min total
T 3 × 8 min tempo @ 4:20-4:25/km
Baneintervaller
I 5 × 1000 m (400 m jog) @ 4:15-4:20/km
40 min total
10KP 3 × 5 min @ 4:30/km
70 min / 13 km
10KP Sidste 3 km @ 4:30/km
45 min total
T 3 × 6 min tempo @ 4:20-4:25/km
Baneintervaller
I 4 × 1200 m (500 m jog) @ 4:15-4:20/km
30 min
Meget let restitution: 5:15-5:45/km
50 min total
T 2 × 12 min + 1 × 6 min @ 4:20-4:25/km
Baneintervaller
I 5 × 1000 m + 4 × 400 m @ 4:05-4:15/km
40 min total
10KP 3 × 6 min @ 4:30/km
70 min / 13 km
10KP Sidste 4 km @ 4:30/km
55 min total
T 3 × 10 min tempo @ 4:20-4:25/km
Baneintervaller
I 3 × 1600 m (600 m jog) @ 4:20-4:25/km
40 min
Zone 2: 5:15-5:45/km
75 min / 14 km
10KP Sidste 5 km @ 4:30/km
50 min total
T 3 × 8 min tempo @ 4:20-4:25/km
Baneintervaller
I 4 × 1200 m (500 m jog) @ 4:10-4:15/km
30 min
Meget let restitution: 5:15-5:45/km
55 min total
T 2 × 15 min tempo @ 4:20-4:25/km
Baneintervaller
I 5 × 1000 m (400 m jog) @ 4:05-4:10/km
40 min total
10KP 4 × 5 min @ 4:30/km
70 min / 13 km
10KP Sidste 5 km @ 4:30/km
50 min total
T 3 × 8 min tempo @ 4:20-4:25/km
Baneintervaller
I 3 × 1600 m (600 m jog) @ 4:15-4:20/km
35 min
Zone 2: 5:15-5:45/km
65 min / 12 km
10KP Sidste 4 km @ 4:30/km
35 min total
T 3 × 4 min tempo let @ 4:20-4:25/km
Baneintervaller
10KP 4 × 600 m @ 4:30/km
20 min
Meget let eller helt hvile
10 km
MÅL: 45:00
Split: 5 km: 22:30 · 10 km: 45:00
10 km-specifikke elementer
- 10KP-sektioner: Sidste 3-5 km i 4:30/km
- Tærskeltræning: Tempointervaller i 4:20-4:25/km
- VO₂max-intervaller: Korte, hurtige intervaller i 4:00-4:15/km
- Testløb: 5 km i uge 6 · 8 km i uge 9 · 10 km i uge 12