In order to run a 10k faster in 60 minutes or less, you need to run at a pace of at least 9:39 minutes per mile or 6:00 minutes per kilometre. If this sounds unachievable to you right now, then consider a training plan that will allow you to work on your pace over a series of weeks. Many runners go on to run a 10k having completed their first 10 km 39 min? Hace poco hice un entrenamiento de 10 km con 46:52, el ritmo fue bastante agotador, todo y que no hice sprint final ni nada de eso. ¿Cuando creéis que podré bajar de los 40' en los 10 km? Tengo una carrera de aquí 4 semanas. Gracias. They’re also pretty good at keeping you on track with your training plan’s hard workout days, but there’s one problem: While training plans have paces written as minutes per mile, treadmill buttons are labeled with MPH. And, unless you’re running 6- or 10-minute miles, the math gets a little tricky. cash. Dołączył: 2013-02-12 Miasto: Gdańsk Liczba postów: 6739 6 stycznia 2015, 22:00 Hej. Zapisałam się na pierwszy bieg w moim ma długość 10 km. W jakim czasie pokonujecie taki dystans. Zastanawiam się jaki czas jest w sumie dobry? Dołączył: 2014-01-14 Miasto: Nie Polska Liczba postów: 7945 6 stycznia 2015, 22:02 ja nie biegam, ale moj facet 10 km pokonuje w 30/35 min nie wiem czy to szybko czy wolno.. Angel23031995 6 stycznia 2015, 22:03 ja nie biegam, ale moj facet 10 km pokonuje w 30/35 min nie wiem czy to szybko czy wolno..ja w tyle pokonuje 4 km Zagubiona_w_Wielkim_Swiecie Dołączył: 2014-01-07 Miasto: Katowice Liczba postów: 177 6 stycznia 2015, 22:05 xcalineczkax napisał(a):ja nie biegam, ale moj facet 10 km pokonuje w 30/35 min nie wiem czy to szybko czy wolno..To mega szybko :PZależy chyba na jakim etapie jesteś ;), ja biegam 5km ok. 40 min, ale moja siostra już 7/8km w 50min ;) Dołączył: 2012-12-27 Miasto: Planeta Decapod 10 Liczba postów: 450 6 stycznia 2015, 22:09 ja nie biegam, ale mój tata 10km pokonuje w jakieś 45min Dołączył: 2012-01-08 Miasto: Warka Liczba postów: 2015 6 stycznia 2015, 22:12 Ja mniej więcej w godzine i jestem mega dumna z takiego wyniku :) nieważne ze inni mogą szybciej biegać. jurysdykcja 6 stycznia 2015, 22:13 Cienki bolek jak ja pobiegnie w ponad godzinę (bo truptam jakieś 8-9km/h). Jak ktoś jest w miarę ok, to jakieś 45 min. Dołączył: 2006-06-05 Miasto: Wrocław Liczba postów: 3346 6 stycznia 2015, 22:14 xcalineczkax napisał(a):ja nie biegam, ale moj facet 10 km pokonuje w 30/35 min nie wiem czy to szybko czy wolno..Srsly? Rekord świata to niecałe 27 minut. Dołączył: 2006-06-05 Miasto: Wrocław Liczba postów: 3346 6 stycznia 2015, 22:16 W terenie 10tkę robię w 55-56 minut. Na bieżni (czyli oszukując) idzie mi lepiej, bo schodzę do jak zawsze wymagająca mówi, że spoko jest 45 minut. Ja powiem, że zejście poniżej 50 minut dla amatorki to naprawdę fajne tempo. Dołączył: 2011-06-18 Miasto: Katowice Liczba postów: 886 6 stycznia 2015, 22:18 moj rekord to 1h 04 min :D ale mysle ze jak pierwszy 10 km bieg to godzina i 20 minut to taki czas "na spokojnie" Trener Biegania Plany treningowe szyte na miarę Aktualności Patronaty Blog Wyszukaj Jeżeli chcesz odnaleźć artykuł po tytule, autorze lub kategorii Książki Nie ma większego bogactwa jak wiedza Jedzenie Jak się odżywiać aby lepiej biegać? Motywacja Gdy nie chce się wyjśc na trening Podróże Bieganie i zwiedzanie Sprzęt Testy sprzętu pomagającego w treningach Trening Metody treningowe i ćwiczenia Wywiady Rozmowy nie tylko o bieganiu Zdrowie W końcu to jest najważniejsze Video Trenuj Plany treningowe Dla rozpoczynających Objaśnienia: E – easy intensity tempo run. easy intensity tempo run – rozbieganie, wybieganie, trucht – czyli wysiłek o niskiej lub umiarkowanej intensywności (tak zwane tempo konwersacyjne), czy zrobisz ten trening na asfalcie czy leśnych ścieżkach zależy od ciebie. Z punktu widzenia tętna to prędkość na poziomie 65-79% tętna maksymalnego. M – medium intensity tempo run. medium intensity tempo run – biegi z wyższą intensywnością niż E – easy intensity tempo run. W przeciwieństwie do tego typu treningu biegi w M mają podane tempo w jakim należy przebiec określony dystans np.: E 8km nie szybciej niż 4:20km + M 8km po 3:50-3:55km oznacza, że najpierw biegniesz 8km w tempie E – easy intensity tempo run nie szybciej niż 4:20 na km. Po minięciu 8km przyspieszasz (bez zatrzymywania się) i biegniesz 8km w tempie M – medium intensity tempo run, ze średnią prędkością pomiędzy 3:50 a 3:55 na km. Intensywność medium odpowiada 80-90% tętna maksymalnego. H – high intensity tempo run To nic innego jak ciężkie biegi znacznie przewyższające tempo startu docelowego. Odpowiadają 98%-100% tętna maksymalnego. SJ - slow jogging Klik. CROSS Bieg po naturalnym, urozmaiconym terenie, który charakteryzuje zmienność trasy oraz spora liczba podbiegów/zbiegów. PRZYSIADY Klik. Dodaj komentarz Triathletes like goals. And most triathletes I know like to have goals not just in triathlon, but in the individual discipline sports too. 10km is possibly the most popular, and easily accessible road-running event distance these days, with large numbers of events all over the country almost every week. For many, breaking 40 minutes for 10km is a reasonable, but often elusive goal. To help you achieve that, Mike Trees (who has himself run under 30 minutes for 10km!), sets out a 12-week plan for you to achieve that target. With the triathlon season drawing to a close for most, how about taking a mental break from the swim / bike / run with a bit of sport-specifc focus to spice things up a bit? Mike is still a pretty handy athlete himself at 50 years of age – he’s just won both the ITU Aquathlon and ITU Sprint Triathlon Age Group World Championships in the 50-54 category! Those that read my article’s regularly will know that I run Open Water Swim UK at Liquid Leisure, Datchet. This year despite the cold and wet we had a record number of swimmers with us and it kept me busy all summer. However, for the next six months my focus changes to running, and I have written this plan for the many people that have asked me for advice on how to break the 40min 10km barrier. Start with a plan In order to achieve your goals you will need to plan, I have already planned my training for the next six months! This is something that constantly amazes my wife, Rieko. I struggle to plan my work life schedule, but when it comes to running I know exactly what my athletes and I need to do every day. If not they have no chance of achieving our goals. This does not mean that we will do everything on the schedule, because it is important to take account of real life factors, such as work, family, friends, illness and injury. However without a plan to work to, an athlete has no framework and so can not hope to make progress. With this I mind I am writing this schedule for anyone who is desperate to break 40 mins for 10km, while holding down a busy job. Firstly you will need to commit at least four hours to your running training a week, this is the minimum to make any real improvement. I have based the training with the main load on Saturday and Sunday, when most people have more free time. Finally I have split it into three “four week blocks” so that there is progression. The theory The training theory is based around the idea that speed is initially more important than endurance. In order to go race pace an athlete must run at race pace during training. If you can not achieve your target pace in training you have no chance in a race. Once you have the right pace then it is time to build up stamina. In each block of training I add a bit more distance. It is a mistake to start doing long slow running with this schedule, as this will just tire you and make it harder to run fast. You will need to train to increase stride length, which is achieved by up hill running or up hill hopping. You will also need to increase cadence, (leg speed), this is done by running with the wind on the flat for about 75 m The stamina will come from track work or interval training, that gets progressively harder. Between each short phase it is important to take an easy week. The phases The phases have been set as three weeks hard, one week easy. This is because the shortest time span that any physiological change can take place is three weeks. If you have more time before your 10 km race, you can repeat each phase of hard work. This will double the length of the programme. If you repeat a “hard phase”, make sure that after every three weeks of hard running you take an easy week. Do not train on one phase for more than six weeks as progress will not happen after that time, without change, our body adapts to the programme, and improvement stops. Run 10km in less than 40 minutes training schedule Below is a 12 week schedule aimed at runners trying to break 40 minutes. It can easily be modified up to a maximum of 24 weeks. Phase One Week 1 MondayOff day: stretching, swim or easy bike – NO RUNNING TuesdayEasy run with sprints: 15mins jog, 6x75m sprinting with a jog back, 15mins jog Wednesday Steady run 45mins: include 3,000m at 4min/km pace (if no track do 12mins at 10km race pace) Thursday Easy run 30-45mins FridayOff day: stretching, swim or easy bike – NO RUNNING SaturdayIntervals: 12x 400m at race pace 1min 30secs/400m on 2min 30 circle Sunday75-90mins easy running Week 2 MondayOff day: stretching, swim or easy bike – NO RUNNING TuesdayEasy run with sprints: 15mins jog, 8x75m sprinting with a jog back, 15mins jog WednesdaySteady run 45mins: include 3,000m at 4min/km pace (if no track do 12mins at 10km race pace) ThursdayEasy run 30-45mins FridayOff day: stretching, swim or easy bike – NO RUNNING SaturdayIntervals: 16x 400m at race pace 1min 30secs/400m on 2min 30 circle Sunday75-90mins easy running Week 3 MondayOff day: stretching, swim or easy bike – NO RUNNING TuesdayEasy run with sprints: 15mins jog, 10x75m sprinting with a jog back, 15mins jog WednesdaySteady run 45mins: include 3,000m at 4min/km pace (if no track do 12mins at 10km race pace) ThursdayEasy run 30-45mins FridayOff day: stretching, swim or easy bike – NO RUNNING SaturdayIntervals: 20x 400m at race pace 1min 30secs/400m on 2min 30 circle Sunday75-90mins easy running Week 4 MondayOff day: stretching, swim or easy bike – NO RUNNING TuesdayEasy run 30mins WednesdayEasy run with sprints: 15mins jog, 10x75m sprinting with a jog back, 15mins jog ThursdayEasy run 30mins FridayOff day: stretching, swim or easy bike – NO RUNNING SaturdayIntervals 12x 400m at race pace 1min 30secs/400m on 2min 30 circle Sunday60 mins easy running Phase Two Week 1 MondayOff day: stretching, swim or easy bike – NO RUNNING TuesdayHills: Hopping: 6-10% hill is perfect (5hops left leg 5hops right leg twice) do 6 times Wednesday Steady run 45mins include 4,000m at 4min/km pace (if no track do 16mins at 10km race pace) Thursday Easy run 45mins FridayOff day: stretching, swim or easy bike – NO RUNNING SaturdayIntervals 6x 800m at race pace 3min-3:05secs/800m on 4min 30 circle Sunday75-90mins easy running Week 2 MondayOff day: stretching, swim or easy bike – NO RUNNING TuesdayHills: Hopping: 6-10% hill is perfect (5hops left leg 5hops right leg twice) do 8times WednesdaySteady run 45mins include 4,000m at 4min/km pace (if no track do 16mins at 10km race pace) ThursdayEasy run 30-45mins FridayOff day: stretching, swim or easy bike – NO RUNNING SaturdayIntervals 8x 800m at race pace 3min-3:05secs/800m on 4min 30 circle Sunday75-90mins easy running Week 3 MondayOff day: stretching, swim or easy bike – NO RUNNING TuesdayHills: Hopping: 6-10% hill is perfect (5hops left leg 5hops R leg twice) do 10times WednesdaySteady run 45mins include 4,000m at 4min/km pace (if no track do 16mins at 10km race pace) ThursdayEasy run 30-45mins FridayOff day: stretching, swim or easy bike – NO RUNNING SaturdayIntervals 10x 800m at race pace 3min-3:05secs/800m on 4min 30 circle Sunday75-90mins easy running Week 4 MondayOff day: stretching, swim or easy bike – NO RUNNING TuesdayEasy run 30mins WednesdayEasy run with sprints: 15mins jog, 10x75m sprinting with a jog back, 15mins jog ThursdayEasy run 30mins FridayOff day: stretching, swim or easy bike – NO RUNNING SaturdayIntervals 12x 400m at race pace 1min 30secs/400m on 2min 30 circle Sunday60 mins easy running Phase Three Week 1 MondayOff day: stretching, swim or easy bike – NO RUNNING Tuesday45mins easy run Wednesday 8,000m at 4min/km pace aim 32mins Thursday Easy run 30mins FridayOff day: stretching, swim or easy bike – NO RUNNING SaturdayIntervals 4 x 1,200m at race pace 4:30 to 4:40 /1,200m on 7min Sunday75 mins easy running Week 2 MondayOff day: stretching, swim or easy bike – NO RUNNING Tuesday45mins easy run Wednesday6,000m at 4min/km pace, aim 24mins ThursdayEasy run 30mins FridayOff day: stretching, swim or easy bike – NO RUNNING SaturdayIntervals 5x 1,200m at race pace 4:30 to 4:40 /1,200m on 7min Sunday60 mins easy running Week 3 MondayOff day: stretching, swim or easy bike – NO RUNNING Tuesday45mins easy run Wednesday8,000m at 4min/km pace aim 32mins ThursdayEasy run 30mins FridayOff day: stretching, swim or easy bike – NO RUNNING SaturdayIntervals 12x 400m at race pace 1min 30secs/400m on 2min 30 circle Sunday45 mins easy running Week 4 - taper week MondayOff day: stretching, swim or easy bike – NO RUNNING TuesdayEasy run with sprints: 15mins jog, 6x75m sprinting with a jog back, 15 mins jog WednesdayEasy 45 mins run ThursdayEasy run 30mins include 6x75m sprinting walk back FridayOff day. SaturdayJog 20 mins Sunday10KM sub 40 mins race!! Week 4 - taper week MondayOff day: stretching, swim or easy bike – NO RUNNING TuesdayEasy run with sprints: 15mins jog, 6x75m sprinting with a jog back, 15 mins jog WednesdayEasy 45 mins run ThursdayEasy run 30mins include 6x75m sprinting walk back FridayOff day. SaturdayJog 20 mins Sunday10KM sub 40 mins race!! Your expert Mike Trees was a professional triathlete based in Asia. He won the Japanese triathlon championship twice in the 1990’s and was a multiple duathlon national champion. Unknown to many, he also held the British record for Ironman in 1994. However his background is running and amongst his many titles we was British Universities 1,500min champion before starting triathlon and after retiring he won the 10,000m Masters World Championships in 2004.

plan 10 km 38 min