Dieses Trainingsprogramm dauert 10 Wochen und basiert auf einem Plan des DC Road Runners Club (@dcroadrunners).
Abwechselnd werden das Wettkampftempo eines 5-km-Laufs und eines 10-km-Laufs trainiert.
Hier die erwarteten Wettkampfzeiten basierend auf VO2max:
| VDOT/VO2max | 5k Zielzeit / pace | 10K Zielzeit / pace |
|---|---|---|
| 54 | 18:40 / 3:46 | 38:42 / 3:54 |
| 51 | 19:36 / 3:55 | 40:39 / 4:03 |
| 47 | 21:02 / 4:12 | 43:36 / 4:21 |
| 43 | 22:41 / 4:32 | 47:04 / 4:42 |
| 40 | 24:08 / 4:50 | 50:03 / 5:00 |
Trainingsplan:
| 1 / VDOT | intervals | recover | pace (min/km) | intervallzeit | 400m |
|---|---|---|---|---|---|
| 40 | 16 x 400M @10K pace. | 100m slow jog | 5:00 | 120s | 120s |
| 43 | 4:42 | 112s | 112s | ||
| 47 | 4:21 | 105s | 105s | ||
| 51 | 4:03 | 99s | 99s | ||
| 54 | 3:54 | 94s | 94s | ||
| 2 / VDOT | intervals | recover | pace (min/km) | intervallzeit | 400m |
| 40 | 4 x 5:00 @5K pace | 5:00 | 4:50 | 5:00 | 116s |
| 43 | 4:32 | 5:00 | 109s | ||
| 47 | 4:12 | 5:00 | 101s | ||
| 51 | 3:55 | 5:00 | 97 | ||
| 54 | 3:46 | 5:00 | 90 | ||
| 3 / VDOT | intervals | recover | pace (min/km) | intervallzeit | 400m |
| 40 | 8x600m @ 5K pace | Abwechselnd 200m und 400m jogs | 4:50 | 2:54 | 116s |
| 43 | 4:32 | 2:43 | 109s | ||
| 47 | 4:12 | 2:31 | 101s | ||
| 51 | 3:55 | 2:21 | 97s | ||
| 54 | 3:46 | 2:15 | 90s | ||
| 4 / VDOT | intervals | recover | pace (min/km) | intervallzeit | 400m |
| 40 | Leiter: 800m - 400m - 200M - 1000M. 3:00 jog, then repeat | 400m - 200m - 30s - 3 min. jog. Repeat. | 4:50 (5:00 für 1000m) | 3:52 - 1:56 - 0:58 - 5:00 | 116s / 120s |
| 43 | 4:32 (4:42) | 3:45 - 1:53 - 0:56 - 4:42 | 109s / 112s | ||
| 47 | 4:12 (4:21) | 3:21 - 1:41 - 0:50 - 4:21 | 101s / 105s | ||
| 51 | 3:55 (4:03) | 3:08 - 1:34 - 0:47 - 4:03 | 97s / 99s | ||
| 54 | 3:46 (3:54) | 3:00 - 0:90 - 0:45 - 3:54 | 90s / 94 | ||
| 5 / VDOT | intervals | recover | pace (min/km) | intervallzeit | 400m |
| 40 | 18 x 400m @ 10K pace | 100m slow jog | 5:00 | 120s | 120s |
| 43 | 4:42 | 112s | 112s | ||
| 47 | 4:21 | 105s | 105s | ||
| 51 | 4:03 | 99s | 99s | ||
| 54 | 3:54 | 94s | 94s | ||
| 6 / VDOT | intervals | recover | pace (min/km) | intervallzeit | 400m |
| 40 | 8-10 x 800m @ 10K pace | 200m jog | 5:00 | 4:00 | 120 s |
| 43 | 4:42 | 3:46 | 113 s | ||
| 47 | 4:21 | 3:29 | 105 s | ||
| 51 | 4:03 | 3:15 | 98 s | ||
| 54 | 3:54 | 3:07 | 93 s | ||
| 7 / VDOT | intervals | recover | pace | intervallzeit | 400m |
| 40 | 10 x 500m @5k pace | 300m | 4:50 | 2:25 | 1:56 |
| 43 | 4:32 | 2:16 | 1:49 | ||
| 47 | 4:12 | 2:06 | 1:41 | ||
| 51 | 3:55 | 1:58 | 1:34 | ||
| 54 | 3:46 | 1:53 | 1:30 | ||
| 10 / VDOT | intervals | recover | pace | intervallzeit | 400m |
| 40 | 3-4 x 1 mile @ 10k pace | 400m | 5:00 | 08:00 min. | 120 s |
| 43 | 4:42 | 07:32 min. | 113 s | ||
| 47 | 4:21 | 07:00 min. | 105 s | ||
| 51 | 4:03 | 06:32 min. | 98 s | ||
| 54 | 3:54 | 06:12 | 93 s |
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