10km træning udfra race pace

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ryffe
Posts: 121
Joined: Tue 17 Apr, 2012 12:30
Location: Skagen

10km træning udfra race pace

Post by ryffe » Fri 03 Nov, 2017 11:11

Hej Alle,
Har en idé om at jeg i 2018 vil prøve kræfter med at få en go' tid på 10km distancen.
Jeg har før kørt et af løbesidens marathon programmer, som er bygget op efter Jack D's principper.

Nu er jeg så blevet lidt lun på at prøve at sammensætte et 10km program udfra race pace metoden
som Kim Petersen fra rekordjagt.dk bruger. Nogen der har efaring med denne type træning som for mig ser
ud til at foregå i en anelse hurtigere tempi i forhold til Jack D metoden?

Jeg har tænkt mig at have 4 træningspas pr. uge som måske
vil kunne deles ind på følgende måde:

Dag 2: Roligt løb (morgen træning)
Dag 3: Kvalitet 1
Dag 5: Roligt løb (evt. morgentræning)
Dag 7: Kvalitet 2.

Har normalt kun været vant til at træne 3-4 gange ugentlig med et kvalitetspas.
Dog med højere mængde end jeg har tænkt mig nu.

Hvordan vil det være smartest og udnytte de 2 kvalitetsdag?

Eks. 1:
Q1. VO2max, Q2. Let tempo omkring MP

Eks. 2:
Q1. Tempointerval, Q2 Let tempo / eller kortere tempoløb.

Vil jeg med to kvalitetsdag kunne putte noget sprint ind på en af de rolige dage,
eller skal en af kvalitetsdagene bruges til dette ? :)

Håber på lidt feedback der giver mig lidt mere klarhed omkring dette :)

Mvh Peter
Mål for 2017: Vende tilbage til struktureret løbetræning!!
PR: 5k: 20:08 (August 2013 / GPS) | HMT: 1:38:45 (Marts 2014) | MT: 3:43:33 (Oktober 2013)

small business
Posts: 64
Joined: Sat 23 Feb, 2019 17:04

Re: 10km træning udfra race pace

Post by small business » Sat 23 Feb, 2019 19:04

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