🪁 Plan 10 Km 38 Min Przepraszam, że się wtrącam… Dla mnie ta sytuacja jest znajoma. Podyskutujmy.

For example, find out what pace you need to keep to run a 28-minute 5K or a sub-2:00 half marathon. Determine what your pace was for your training run around the neighborhood or track. For example, find out how fast your pace was for that 46-minute 5-mile training run. Determine the distance you ran. Warm up: Brisk walk for 5 min; Workout: Run 3 miles (5 km) at an easy pace: Easy run 15 minutes or cross training 30 minutes: Run 3.5 miles (5.5 km) at an easy pace: Rest: Run 4 miles (6.5 km) at an easy pace: Cross-training: 45 minutes: Rest: Warm up: Brisk walk for 5 min; Workout: Run 3 miles (5 km) with 10 x 1 min hard running interspersed Úterní atletický trénink věnujete opět klasickým intervalům, tentokráte 5 x 1 km v tempu 4:30-4:30 min./km. Mezi jednotlivými běhy MK 400 metrů velmi volným tempem cca 6:30 min./km. Před intervaly se zase důkladně protáhni. Ve středu trénink vynecháme. Doporučuji zajít do sauny, vířivky nebo páry a tělo zregenerovat. Dann empfehlen wir dir gezieltes Intervall-Training, um deine Leistung zu steigern. Der 6-Wochen-Plan für Fortgeschrittene eignet sich vor allem für Läufer, die bereits 10km unter 45 Minuten laufen können. Behalte deine Zeiten bzw. gelaufenen Kilometer im Blick, um deinen sportlichen Erfolg zu dokumentieren. For example, if your running pace is 5:30/km and your walking pace is 12:00/km, a 5:1 running to walking ratio will result in a 5K time of 30:13, a half-marathon of 2:07:33 and a marathon time of Target Race Pace: 9:00 per mile / 5:35 per km for a 28 minute 5k. To consider following this 28 minute 5k plan you should already be able to run at a target race pace of 09:00 minute for at least a mile (5:35p/km) and/or have a PB under 30 minutes. If you are not quite there yet then take a look at the sub 30 minute 5k training plan instead and Media Platforms Design Team. This eight-week plan is designed for runners who want to finish a 5K in 30 minutes, or an average pace of 9:39 per mile. It features four days of running per week I plan to run a 10k race in 8 weeks time. i really want to get below 48mins (to beat a very competitive show-offs time !). I’m 50 and started running 8 weeks ago. I can run 5k in 25mins. I’m presently running 3 times a week. Tuesday I run 30mins medium effort. Thursday 2k easy warmup then (30 seconds sprint /1 minute walk / 3 minute easy) x 6. Weight. Mental strength. Motivation. Training. Regardless of all of the above, running a 10k in less than 60 minutes requires an average pace of under 6 minutes per kilometre, or 9 mins 39 seconds for each one of those 6.214 miles. Yes, it’s exactly the same pace as running 5k in under 30 mins. For example, if you want to achieve a sub 60 minute 10k, then training at or close to the required race pace of 9:39 per mile (5:58 per km) rather than following a generic plan can have can a real positive impact on your results. Run 33 minute. Walk 5 minutes. 10K Training Plan, Lesson 3: 38:00 minutes total. Run 33 minutes. Walk 5 minutes. Rise above yourself and run 10K. The learning curve of this training plan isn’t hard. You start easy and slowly build up your stamina when jogging and doing interval training. Share on X. Quick conversion between running paces, speeds, and finish times for popular races. MARATHON PACE CHART. At-a-glance splits for marathons from 2 hours to 8 hours. A lookup table for quick conversion between different running paces and speeds for road and treadmill running. Also shows finish times for 5k, 10k, half marathon, and the marathon. Descanso. DOMINGO. 9 km en progresión. 10 km con últimos 3 km a 5:00. 5 km en 25 minutos. En Planes Maratón ofrecemos entrenamientos personalizados a distancia para ayudarte a conseguir tus objetivos. Descanso. Descanso. 4 km suaves. (5:20-5:30) DOMINGO. 20 km con los últimos 10 km a ritmo de Media Maratón. 16 km con los últimos 6 km a ritmo de Media Maratón. MEDIA MARATÓN en 1 hora 40 minutos. En Planes Maratón ofrecemos entrenamientos personalizados a distancia para ayudarte a conseguir tus objetivos. Long run at an easy pace: 7 miles (11 km) Cross-training: 30-45 minutes. Speed workout: Warm up and cool down 1 mile (2 km), 4 x 800m at goal half marathon pace with 200m jog. Easy run: 4-5 miles (7-8 km) and 4 x 50m strides. Rest. Easy run to loosen up: 20 minutes and 4 x 75m strides. Half Marathon. .