Vintertræning 60-80km/ugen feedback

Stil spørgsmål og del viden og erfaringer indenfor løbetræning
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Vintertræning 60-80km/ugen feedback

Post by emilRuud » Tue 17 Oct, 2017 14:20


Jeg har det sidste lille års tid løbet omkring 40-50km om ugen. Jeg løber 10km på omkring 38min og 5km på 18:30min hvilket jeg er ret tilfreds med. Vil gerne rykke mine tider endnu mere næste år, derfor har jeg i tankerne at få løbet en masse kilometer over vinteren. Planen er at løbe omkring 60-80 km om ugen, har derfor lavet et udkast til mit trænings program. Vil mere gerne hører om det er helt i vasken, har ikke rigtig erfaring med så mange kilometer om ugen. Har med vilje ikke lagt noget V02max træning ind, det måske en fejl ? Ved også godt jeg ikke kan gå fra at løbe 45 til 65 om ugen, men er igang med optrapning.

Trænings program:

Mandag 10km roligt løb
Tirsdag 21 km rolig langtur
Onsdag 8km rolig løb
Fredag: 12-16 km progressivt løb fra roligt løb til marathon pace
Lørdag 15 km rolig løb ( ink 3x2000m tærskalintervaller eller fx 6km tempoløb )
Søndag 8 km rolig løb

På forhånd tak, Emil

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Re: Vintertræning 60-80km/ugen feedback

Post by nørden » Tue 17 Oct, 2017 18:03

Hej Emil
Jeg syntes generelt det ser fornuftigt ud. Jeg ville nok flytte lørdagens tempotræning til søndagen så der er en rolig dag mellem den progressive dag og tempo-dagen, men det ser ud som om du har designet planen efter andre af hverdagens forpligtelser.

Som du selv er inde på skal du trappe træningen stille og roligt op. Vent evt med progressiv/tempo til du kan klare distancen uden problemer.

Iøvrigt en rigtig flot tid du holder på 5 og 10 km.........

PR: 10km : 39.58 (juni 2010) / ½M : 1.29.20 (april 2012) / M : 3.11.16 (oktober 2012)" onclick=";return false;

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Re: Vintertræning 60-80km/ugen feedback

Post by anderss74 » Tue 17 Oct, 2017 20:05

Meget enig med nørden.

Virker som en god uge at arbejde hen imod.

Jeg ville foretrække at det var lidt længere tærskel tur altså 4x8 min eller 4x2 km. og så kun lade der være op/ned-varmning yderligere den dag. Desuden ville jeg lade den lange tur var 2 timer. Men vi er vist nede i det smag og behag.

For at der ikke skal gå alt for meget langsomme km. i træningen, så ville jeg kombinere det med en 5 km. i VO2 max eller en gang 5x1000m. intervaller. en gang eller to om md.

PR M 3:05. Mål 2015 at komme tilbage til fordums styrke. Senest 3:15: ved Chp. 2014.

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Re: Vintertræning 60-80km/ugen feedback

Post by small business » Sat 23 Feb, 2019 18:49

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