Do you run more than 10 km per hour? Learn the flexible pace per kilometer to improve your performance
You know The rhythm The ideal of Carera Before kilometers to improve your Performance? If you are running a 10 km per hour. You can be right and here we will tell you the reasons.
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Pace suitable for kilometers to improve your performance
According to Nike’s official website, the The rhythm From half Run When 10 km Per hour, it is equivalent to travel less than every kilometer Six minutes. Instead, the Trot It usually develops at speed Up to 10 km up to 6.
He is Record The world is in the hands Usain BoltToured at the 2009 World Athletics Championship 100 Metrol Soft alone 9.58 seconds. During that historical exam, the Jamaican Sprinter reached average speed 37.57 km/hWith maximum peak touched 44.72 km/h.
Do you run more than 10 km per hour? Learn the flexible pace per kilometer to improve your performance
Nike also emphasizes the difference between Trot Y. Run It depends on each person. It is common to combine both the same training ExtremesEspecially in sessions Breaks Oh Progressive training. For example, it usually jogging to heat or recover between a highly demanding series.
Their turn, they point out that everything depends on you Personal goals. You can choose for A Soft rhythm If you are looking to get your legs back after a long time, or bet on the session Serious If you need to release the energy. Both alternatives are valid and beneficial, they are executed in a form Consciousness.
Career rhythms
A. Career rhythms It is useful to calculate quickly and easily Time Is estimated differently DistancesDepending on The rhythm You run. For example, if you perform a rhythm 3:00 minutes per kilometerYou will complete the marathon (21K) in 10k, 1 hour 3 minutes in 30 minutes, and 2 hours and 6 minutes. At the speed of 3:30 min/km.
Do you run more than 10 km per hour? Learn the flexible pace per kilometer to improve your performance
If you are running a 4:00 min/km. With the rhythm of 4:30 min/km.
At the speed of 5:00 min/kmYou use 50 minutes in 10k, 1 hour and 45 minutes in half marathon and 3 hours and 31 minutes in marathon. If your rhythm 5:30 min/kmYou will complete the marathon in 55 minutes, half the marathon in 1 hour and 56 minutes, and 3 hours and 52 minutes.
Running 6:00 min/km. To to 6:30 min/km.
Also, with the rhythm of 7:00 min/kmYou can invest in 10 km to complete half the marathon, 2 hours 27 minutes to travel 1 hour 10 minutes and 55 minutes in the full marathon.
This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.
