Halvmaraton - hvad kan mit mål være?

Debat om alt hvad der hører til marathon og halvmarathon
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Christian løb
Posts: 1
Joined: Wed 04 Jul, 2018 13:22

Halvmaraton - hvad kan mit mål være?

Post by Christian løb » Wed 04 Jul, 2018 13:58

Hej Alle,

har netop gennemført mit 2. halvmaraton og grubler lidt over hvad jeg skal sætte mig som mål (mht. tid) for det næste halvmaraton.

Min løbehistorie er at jeg har løbet regelmæssig (2 gange pr uge +/-) gennem de seneste 10 år. Til at starte med var det ture under 10 km, mens de sidste par år har været ture 5-15 km. I periode har jeg også lavet interval træning. Mit tempo har i de fleste år været 5 km lige over 20 minutter.

Sidste år forsøgte jeg mig med min første halvmaraton og den lød på 1t 33min, hvor jeg var for hurtigt fra start (de første 10 km var lige under 40 min). For et par uge siden løb jeg mit 2. halvmaraton lige under 1t 28 min hvor det lykkes at holde et meget konstant tempo hele vejen :-)

Op til mit 2 halvmaraton løb jeg 3 gange om ugen (1*interval, 1*5-10 km i lidt under konkurrence tempo og 1 gang længere tur hvoraf den længste var på 19 km). Der ud over laver jeg crossfit 2 gange om ugen. Min alder er 43 år.

Så nu grubler jeg over hvad et rimelig mål er næste gang for et halvmaraton? Jeg tænker at holde fast i min nuværende trænings uge med 3 løb og 2 crossfit pr uge i en periode på 3 måneder op til løbet (har ikke ud set mig et løb endnu). Dvs. hvis jeg skal løbe en hurtigere tid skal det enten være fordi mit nuværende program løbende forbedre mig eller hvis jeg kan få et større udbytte af de gange jeg træner (uden at træne oftere). Det kan selvfølgelig også være jeg ikke bliver hurtigere ..... men det håber jeg ikke.

Så kan et mål være at kommer under 1:25, holder den hvor jeg er nu eller ...... ser frem til at høre jeres vurderinger?

;-)
christian

skk
Posts: 82
Joined: Thu 29 Mar, 2012 20:38

Re: Halvmaraton - hvad kan mit mål være?

Post by skk » Wed 04 Jul, 2018 20:56

Uden at være ekspert - men dog med mange års erfaring (læs fejl! :-) i bagagen - vil jeg mene at du skal øge dit ugentlige løbe pensum med flere rolige kilometre. 3 træningspas/uge er ikke meget, hvis man vil løbe hurtigt eller hurtigere. Næste råd vil være at finde et struktureret træningsprogram, hvor du kan teste dig selv og få en fornemmelse af hvor du ligger og hvordan dine træningspas skal bygges op. Sværger selv lige pt. til Heckmann, men der er jo mange, mange andre..

anderss74
Posts: 938
Joined: Sun 22 Mar, 2009 00:25

Re: Halvmaraton - hvad kan mit mål være?

Post by anderss74 » Mon 09 Jul, 2018 14:39

Imponerende resultater du har opnået ved at løbe 3 gange om ugen.

Hvis du skal løbe hurtigere, er du nok ved at være der hvor der skal løbe minimum 1 dag mere om ugen. Kunne være en rolig tur på 10 km, som du så langsomt forlæner, lyder til at du de tre andre gange om uge giver den rimeligt gas under træningen.

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

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