Training 10 km in 34 min
Training 10 km in 34 min
Training 10 km in 34 min
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<strong>Tra<strong>in</strong><strong>in</strong>g</strong> <strong>10</strong> <strong>km</strong> <strong>in</strong> <strong>34</strong> m<strong>in</strong><br />
Home<br />
Lauf-Tipp<br />
Lauf-ABC<br />
Tr<strong>in</strong>ken<br />
Entspannung<br />
Herzfrequenz<br />
Ratschläge 1<br />
Ratschläge 2<br />
<strong>Tra<strong>in</strong><strong>in</strong>g</strong><br />
Berechnung<br />
<strong>Tra<strong>in</strong><strong>in</strong>g</strong><br />
<strong>Tra<strong>in</strong><strong>in</strong>g</strong>stempo<br />
(Berechnung)<br />
Tempotabelle<br />
<strong>Tra<strong>in</strong><strong>in</strong>g</strong>pläne<br />
<strong>10</strong> <strong>km</strong><br />
Halbmarathon<br />
Marathon<br />
Forum<br />
Conconi-Test<br />
Body-Index<br />
laufen-<strong>in</strong>-duisburg.de<br />
<strong>Tra<strong>in</strong><strong>in</strong>g</strong>: <strong>10</strong> Kilometer <strong>in</strong> <strong>34</strong>:00 M<strong>in</strong>uten<br />
In 20 Wochen zur neuen Bestzeit<br />
Wir weisen ausdrücklich darauf h<strong>in</strong>, dass laufszene.de ke<strong>in</strong>e<br />
Haftung für evtl. entstandene Gesundheitsschäden, gleich<br />
welcher Art, übernimmt.<br />
Vor Beg<strong>in</strong>n des Lauftra<strong>in</strong><strong>in</strong>gs empfehlen wir <strong>in</strong> jedem Falle<br />
e<strong>in</strong>en ärztlichen Gesundheitscheck. Grundsätzlich sollten<br />
sportliche Betätigungen nur bei vollständiger Gesundheit<br />
ausgeübt werden.<br />
Voraussetzung:<br />
<strong>10</strong> <strong>km</strong> <strong>in</strong> 36:00<br />
m<strong>in</strong><br />
<strong>10</strong>0 bis 120 <strong>km</strong> /<br />
Woche<br />
<strong>in</strong> 6<br />
<strong>Tra<strong>in</strong><strong>in</strong>g</strong>se<strong>in</strong>heiten<br />
Sauerstofflauf<br />
Langsamer<br />
Dauerlauf<br />
Mittlerer<br />
Dauerlauf<br />
Schneller<br />
Dauerlauf<br />
Tempo<br />
Dauerlauf<br />
Schwellenlauf<br />
<strong>Tra<strong>in</strong><strong>in</strong>g</strong>splan als PDF-Datei zum Drucken<br />
SL<br />
LD<br />
MD<br />
SD<br />
TD<br />
SWL<br />
zurück zu <strong>Tra<strong>in</strong><strong>in</strong>g</strong><br />
65 % max.<br />
HF<br />
70-75%<br />
max. HF<br />
75-80%<br />
max. HF<br />
80-85%<br />
max HF<br />
85-90%<br />
max. HF<br />
90-95%<br />
max. HF<br />
Woche 1 und 2<br />
Wochentag Länge Zeit Tempo Intensität HFmax<br />
Montag Ruhetag<br />
file:///C|/Dokumente und E<strong>in</strong>stellungen/Müller/Eig...a<strong>in</strong><strong>in</strong>g/<strong>Tra<strong>in</strong><strong>in</strong>g</strong>splaene/<strong>10</strong> <strong>km</strong>/<strong>Tra<strong>in</strong><strong>in</strong>g</strong> <strong>10</strong><strong>km</strong>_<strong>34</strong>.htm (1 von 9) [05.06.2005 19:56:52]
<strong>Tra<strong>in</strong><strong>in</strong>g</strong> <strong>10</strong> <strong>km</strong> <strong>in</strong> <strong>34</strong> m<strong>in</strong><br />
Dienstag 15 <strong>km</strong> 1:13<br />
Std<br />
Mittwoch<br />
8 x 1<strong>km</strong>,<br />
Trabpause 2<br />
m<strong>in</strong><br />
Donnerstag 20 <strong>km</strong> 1:27<br />
Std<br />
Freitag 15 <strong>km</strong> 1:04<br />
Std<br />
Samstag 24 <strong>km</strong> 1:48<br />
Std<br />
Sonntag 11 <strong>km</strong> 39:25<br />
m<strong>in</strong><br />
4:50<br />
m<strong>in</strong>/<strong>km</strong><br />
3:25<br />
m<strong>in</strong>/<strong>km</strong><br />
4:20<br />
m<strong>in</strong>/<strong>km</strong><br />
4:15<br />
m<strong>in</strong>/<strong>km</strong><br />
4:30<br />
m<strong>in</strong>/<strong>km</strong><br />
3:35<br />
m<strong>in</strong>/<strong>km</strong><br />
LD 70-75%<br />
SWL 90-95%<br />
SD 80-85%<br />
SD 80-85%<br />
MD 75-80%<br />
SWL 90-95%<br />
Woche 3<br />
Wochentag Länge Zeit Tempo Intensität HFmax<br />
Montag Ruhetag<br />
Dienstag 15 <strong>km</strong> 1:13<br />
Std<br />
4:50<br />
m<strong>in</strong>/<strong>km</strong><br />
Mittwoch 1:20 Std Fahrtspiel<br />
Donnerstag 20 <strong>km</strong> 1:50<br />
Std<br />
Freitag 15 <strong>km</strong> 1:04<br />
Std<br />
Samstag 12 <strong>km</strong> 58:00<br />
m<strong>in</strong><br />
Sonntag<br />
5 <strong>km</strong> Testlauf<br />
<strong>in</strong> 17:00<br />
5:30<br />
m<strong>in</strong>/<strong>km</strong><br />
4:15<br />
m<strong>in</strong>/<strong>km</strong><br />
4:50<br />
m<strong>in</strong>/<strong>km</strong><br />
3:24<br />
m<strong>in</strong>/<strong>km</strong><br />
LD 70-75%<br />
SL
<strong>Tra<strong>in</strong><strong>in</strong>g</strong> <strong>10</strong> <strong>km</strong> <strong>in</strong> <strong>34</strong> m<strong>in</strong><br />
Donnerstag 22 <strong>km</strong> 2:01<br />
Std<br />
Freitag <strong>10</strong> <strong>km</strong> 40:00<br />
m<strong>in</strong><br />
Samstag 23 <strong>km</strong> 1:44<br />
Std<br />
Sonntag 20 <strong>km</strong> 1:27<br />
Std<br />
5:30<br />
m<strong>in</strong>/<strong>km</strong><br />
4:00<br />
m<strong>in</strong>/<strong>km</strong><br />
4:30<br />
m<strong>in</strong>/<strong>km</strong><br />
4:20<br />
m<strong>in</strong>/<strong>km</strong><br />
SL
<strong>Tra<strong>in</strong><strong>in</strong>g</strong> <strong>10</strong> <strong>km</strong> <strong>in</strong> <strong>34</strong> m<strong>in</strong><br />
Fahrtspiel = wechselndes Tempo zwischen LD und TD, je nach Bef<strong>in</strong>den und<br />
Gelände<br />
das Verhältnis zwischen Tempo und Langsam soll 1:2 betragen<br />
Woche 8<br />
Wochentag Länge Zeit Tempo Intensität HFmax<br />
Montag Ruhetag<br />
Dienstag 15 <strong>km</strong> 1:13<br />
Std<br />
Mittwoch<br />
3 x 3<strong>km</strong> <strong>in</strong><br />
11:00 m<strong>in</strong>,<br />
Trabpause 4<br />
m<strong>in</strong><br />
Donnerstag 20 <strong>km</strong> 1:27<br />
Std<br />
Freitag 15 <strong>km</strong> 1:04<br />
Std<br />
Samstag 25 <strong>km</strong> 2:17<br />
Std<br />
Sonntag 20 <strong>km</strong> 1:27<br />
Std<br />
4:50<br />
m<strong>in</strong>/<strong>km</strong><br />
4:40<br />
m<strong>in</strong><br />
4:20<br />
m<strong>in</strong>/<strong>km</strong><br />
4:15<br />
m<strong>in</strong>/<strong>km</strong><br />
5:30<br />
m<strong>in</strong>/<strong>km</strong><br />
4:20<br />
m<strong>in</strong>/<strong>km</strong><br />
LD 70-75%<br />
MD 75-80%<br />
SD 80-85%<br />
SD 80-85%<br />
SL
<strong>Tra<strong>in</strong><strong>in</strong>g</strong> <strong>10</strong> <strong>km</strong> <strong>in</strong> <strong>34</strong> m<strong>in</strong><br />
Wochentag Länge Zeit Tempo Intensität HFmax<br />
Montag Ruhetag<br />
Dienstag 15 <strong>km</strong> 1:13<br />
Std<br />
Mittwoch 20 <strong>km</strong> 1:27<br />
Std<br />
Donnerstag 22 <strong>km</strong> 2:01Std<br />
Freitag 20 <strong>km</strong> 1:27<br />
Std<br />
Samstag 15 <strong>km</strong> 1:13Std<br />
Sonntag<br />
5 <strong>km</strong> Testlauf <strong>in</strong><br />
16:50 m<strong>in</strong><br />
4:50<br />
m<strong>in</strong>/<strong>km</strong><br />
4:20<br />
m<strong>in</strong>/<strong>km</strong><br />
5:30<br />
m<strong>in</strong>/<strong>km</strong><br />
4:20<br />
m<strong>in</strong>/<strong>km</strong><br />
4:50<br />
m<strong>in</strong>/<strong>km</strong><br />
3:32<br />
m<strong>in</strong>/<strong>km</strong><br />
LD 70-75%<br />
SD 80-85%<br />
SL
<strong>Tra<strong>in</strong><strong>in</strong>g</strong> <strong>10</strong> <strong>km</strong> <strong>in</strong> <strong>34</strong> m<strong>in</strong><br />
Donnerstag 20 <strong>km</strong> 1:27<br />
Std<br />
Freitag<br />
8 x 1 <strong>km</strong>,<br />
Trabpause 2<br />
m<strong>in</strong><br />
Samstag 20 <strong>km</strong> 1:37<br />
Std<br />
Sonntag 27 <strong>km</strong> 2:02<br />
Std<br />
4:20<br />
m<strong>in</strong>/<strong>km</strong><br />
3:20<br />
m<strong>in</strong>/<strong>km</strong><br />
4:50<br />
m<strong>in</strong>/<strong>km</strong><br />
4:30<br />
m<strong>in</strong>/<strong>km</strong><br />
SD 80-85%<br />
SWL 90-95%<br />
LD 70-75%<br />
MD 75-80%<br />
Woche 15<br />
Wochentag Länge Zeit Tempo Intensität HFmax<br />
Montag 1:30 Std Fahrtspiel<br />
Dienstag 20 <strong>km</strong> 1:27<br />
Std<br />
Mittwoch<br />
8 x 1 <strong>km</strong>,<br />
Trabpause 2<br />
m<strong>in</strong><br />
Donnerstag 20 <strong>km</strong> 1:27<br />
Std<br />
Freitag <strong>10</strong> <strong>km</strong> 48:20<br />
m<strong>in</strong><br />
30 m<strong>in</strong><br />
Samstag spielerisches<br />
Laufen<br />
25 <strong>km</strong><br />
Sonntag Testlauf <strong>in</strong><br />
1:30 Std<br />
4:20<br />
m<strong>in</strong>/<strong>km</strong><br />
3:20<br />
m<strong>in</strong>/<strong>km</strong><br />
4:20<br />
m<strong>in</strong>/<strong>km</strong><br />
4:50<br />
m<strong>in</strong>/<strong>km</strong><br />
3:36<br />
m<strong>in</strong>/<strong>km</strong><br />
SD 80-85%<br />
SWL 90-95%<br />
SD 80-85%<br />
LD 70-75%<br />
SWL 90-95%<br />
Fahrtspiel = wechselndes Tempo zwischen LD und TD, je nach Bef<strong>in</strong>den und<br />
Gelände<br />
das Verhältnis zwischen Tempo und Langsam soll 1:2 betragen<br />
Woche 16<br />
Wochentag Länge Zeit Tempo Intensität HFmax<br />
Montag Ruhetag<br />
Dienstag 15 <strong>km</strong> 1:13<br />
Std<br />
Mittwoch 20 <strong>km</strong> 1:30<br />
Std<br />
Donnerstag 25 <strong>km</strong> 1:53<br />
Std<br />
4:50<br />
m<strong>in</strong>/<strong>km</strong><br />
4:30<br />
m<strong>in</strong>/<strong>km</strong><br />
4:30<br />
m<strong>in</strong>/<strong>km</strong><br />
LD 70-75%<br />
MD 75-80%<br />
MD 75-80%<br />
file:///C|/Dokumente und E<strong>in</strong>stellungen/Müller/Eig...a<strong>in</strong><strong>in</strong>g/<strong>Tra<strong>in</strong><strong>in</strong>g</strong>splaene/<strong>10</strong> <strong>km</strong>/<strong>Tra<strong>in</strong><strong>in</strong>g</strong> <strong>10</strong><strong>km</strong>_<strong>34</strong>.htm (6 von 9) [05.06.2005 19:56:52]
<strong>Tra<strong>in</strong><strong>in</strong>g</strong> <strong>10</strong> <strong>km</strong> <strong>in</strong> <strong>34</strong> m<strong>in</strong><br />
Freitag<br />
3 x 1 <strong>km</strong>,<br />
Trabpause 12<br />
m<strong>in</strong><br />
Samstag 20 <strong>km</strong> 1:50<br />
Std<br />
Sonntag 25 <strong>km</strong> 1:50<br />
Std<br />
3:05<br />
m<strong>in</strong>/<strong>km</strong><br />
5:30<br />
m<strong>in</strong>/<strong>km</strong><br />
4:25<br />
m<strong>in</strong>/<strong>km</strong><br />
SWL 90-95%<br />
SL
<strong>Tra<strong>in</strong><strong>in</strong>g</strong> <strong>10</strong> <strong>km</strong> <strong>in</strong> <strong>34</strong> m<strong>in</strong><br />
Freitag 20 <strong>km</strong> 1:27<br />
Std<br />
Samstag<br />
Sonntag<br />
30 m<strong>in</strong><br />
spielerisches<br />
Laufen<br />
5 <strong>km</strong><br />
Testlauf <strong>in</strong><br />
16:45 m<strong>in</strong><br />
4:20<br />
m<strong>in</strong>/<strong>km</strong><br />
3:21<br />
m<strong>in</strong>/<strong>km</strong><br />
SD 80-85%<br />
SWL 90-95%<br />
Woche 19<br />
Wochentag Länge Zeit Tempo Intensität HFmax<br />
Montag Ruhetag<br />
Dienstag<br />
12 <strong>km</strong>, 3 <strong>km</strong><br />
<strong>in</strong> 17:30 m<strong>in</strong><br />
3 <strong>km</strong> <strong>in</strong> 15:30<br />
m<strong>in</strong><br />
3 <strong>km</strong> <strong>in</strong> 13:15<br />
m<strong>in</strong><br />
3 <strong>km</strong> <strong>in</strong> 11.00<br />
m<strong>in</strong><br />
ke<strong>in</strong>e<br />
Trabpause<br />
Mittwoch 15 <strong>km</strong> 1:04<br />
Std<br />
Donnerstag<br />
<strong>10</strong> x 1 <strong>km</strong>,<br />
Trabpause 1<br />
m<strong>in</strong><br />
4 x 1 <strong>km</strong>,<br />
Trabpause 2<br />
m<strong>in</strong><br />
Freitag 12 <strong>km</strong> 42:00<br />
m<strong>in</strong><br />
Samstag 22 <strong>km</strong> 1:35<br />
Std<br />
Sonntag<br />
1:20 Std<br />
Fahrtspiel<br />
5:50<br />
m<strong>in</strong>/<strong>km</strong><br />
5:<strong>10</strong><br />
m<strong>in</strong>/<strong>km</strong><br />
4:25<br />
m<strong>in</strong>/<strong>km</strong><br />
3:40<br />
m<strong>in</strong>/<strong>km</strong><br />
4:15<br />
m<strong>in</strong>/<strong>km</strong><br />
3:50<br />
m<strong>in</strong>/<strong>km</strong><br />
3:20<br />
m<strong>in</strong>/<strong>km</strong><br />
3:30<br />
m<strong>in</strong>/<strong>km</strong><br />
4:20<br />
m<strong>in</strong>/<strong>km</strong><br />
SL<br />
SL<br />
SD<br />
SWL<br />
<strong>Tra<strong>in</strong><strong>in</strong>g</strong> <strong>10</strong> <strong>km</strong> <strong>in</strong> <strong>34</strong> m<strong>in</strong><br />
Montag<br />
5 x 2 <strong>km</strong> <strong>in</strong><br />
6:45 m<strong>in</strong>,<br />
Trabpause 3<br />
m<strong>in</strong><br />
Dienstag 15 <strong>km</strong> 1:13<br />
Std<br />
Mittwoch 15 <strong>km</strong> 1:04<br />
Std<br />
Donnerstag 14 <strong>km</strong> 1:03<br />
Std<br />
Freitag Ruhetag<br />
Samstag<br />
3:23<br />
m<strong>in</strong>/<strong>km</strong><br />
4:50<br />
m<strong>in</strong>/<strong>km</strong><br />
4:15<br />
m<strong>in</strong>/<strong>km</strong><br />
4:30<br />
m<strong>in</strong>/<strong>km</strong><br />
30 m<strong>in</strong> spielerisches<br />
Laufen<br />
Sonntag <strong>10</strong> <strong>km</strong> <strong>34</strong>:00<br />
m<strong>in</strong><br />
3:24<br />
m<strong>in</strong>/<strong>km</strong><br />
nach oben<br />
SWL 90-95%<br />
LD 70-75%<br />
SD 80-85%<br />
MD 75-80%<br />
SWL 90-95%<br />
Copyright © 2001-2005 by Laufszene, Duisburg<br />
file:///C|/Dokumente und E<strong>in</strong>stellungen/Müller/Eig...a<strong>in</strong><strong>in</strong>g/<strong>Tra<strong>in</strong><strong>in</strong>g</strong>splaene/<strong>10</strong> <strong>km</strong>/<strong>Tra<strong>in</strong><strong>in</strong>g</strong> <strong>10</strong><strong>km</strong>_<strong>34</strong>.htm (9 von 9) [05.06.2005 19:56:52]
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