Starten Sie mit Zielen und haben ein Programm entwickelt, um jene Ziele zu erreichen. So Bearbeiten Sie Ihre Frage das, was du bist Ziel ist es, und du bekommst bessere Antworten. Genial. Ich ' ll Blick auf einige Wollsocken und vielleicht ein paar Handschuhe, so wie Euch. Danke! @DaveLiepmann Du hast Recht. Werde ich Bearbeiten, meine Frage. A **Anfänger** Programm wie Starting Strength ist definitiv nicht angemessen für jemanden, der hockt 335, bereits auf 5/3/1, und sucht für ein **Mittelstufe** - Programm. Mit meinem letzten Satz, meine Letzte rep erleidet keinen Verlust der form (ich würde anhalten, wenn ich das Gefühl Verlust der form einfach wissen, die Verletzungen erwarten, wenn ich nicht, und ich gehe nach unten, bis ich auf die Haltestangen so kann ich nicht schummeln). Ich habe das Gefühl, ich könnte machen eine weitere rep, vielleicht zwei, aber es wäre Vene knallen. Durch die Rettung, ich bin was bedeutet, dass ich nur anhalten in der unteren position, anstatt kollabieren von Müdigkeit. Klingt das ok?

Für schnelligkeitstraining (wie Intervalle und Wiederholungen, die Sie sollten ausführen Entfernungen, die kürzer sind als Ihre Distanz, aber eine höhere Geschwindigkeit. Mit kurzen Wiederholungen (0.2 Meilen) und laufen lange wiederholt (2 Meilen) sollten aufgefordert verschiedene Anpassungen, die es Ihnen ermöglichen, schneller zu laufen. Es gibt viele Einstellungen für Rezepte. Sollten Sie Experimentieren und sehen, welche Sie und genießen Sie, was Sie fühlen, bringen den meisten nutzen hat. Was, wie, schnell zu laufen, oder wie viele Wiederholungen, versuchen verschiedene Kombinationen. Ein paar Anregungen für Ansatzpunkte für ein 10k Rennen.

  • kurzen Abständen: 0.5 Meile warm-up, 0.2 km schwer (60 Sekunden/Meile schneller als Renntempo), 0.3 km leicht, (wiederholen), cool down. Für die langsamen Abschnitte, die Sie ausführen können, so langsam wie Sie wollen, aber versuchen, um eine gute Lauftechnik (nicht schlampig aus Erschöpfung). Ziel für die Gesamt-Distanz auf 3 oder 4 Meilen. Wenn das Tempo der schnellen Abschnitte wird leiden, dann versuchen, einem etwas langsameren Tempo zum nächsten mal.

  • lange wiederholt: Aufwärmen, 2 Meilen in 20 Sekunden/km schneller als Renntempo, gehen, stehen, atmen, (wiederholen), cool down. Versuchen Sie 3 oder 4 Wiederholungen. Wenn die Geschwindigkeit ist das Driften nach unten, dann das nächste mal, wenn Sie versuchen, die Sitzung Ziel für einen etwas langsameren Tempo.

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