Rhythm and training plan to reduce 50 minutes in 10K: Here you have a table
Very Runners They are proposed Run 10K in 50 minutes. This is an ambitious but realistic goal. Knowing the key The rhythm It should be managed to achieve it. You have to remember it “He is The rhythm This is the basic way to measure the speed of an athlete to end a race and if its resistance is amazing“A. Study Posted ScienceDirect. Here are Full table.
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At any rate that runs 10K in just 50 minutes
To to Run 10K in 50 minutes You have to maintain a steady rhythm 5 minutes per kilometerThis is equivalent to speed 12 km per hour. It may seem too much, but it is not a goal that cannot be achieved.
Is in the key PlanningSo what you are looking for 50 minutes less at 10KYour average time should be 5 minutes per kilometerSo go ahead.
Keep The rhythm We have proposed the following Tabla And you will see that you will complete your occupation 10 km in 50 minutesHelps you control your step Training. Note:
- In 5 minutes You must run 1 km.
- In 10 minutes You must run 2km.
- In 20 minutes You must run 4 km.
- In 30 minutes You must run 6 km.
- In 40 minutes You must run 8km.
- In 50 minutes You must run 10km.
Run 10K in 50 minutes: 8 -wari training plan
Run 10K in 50 minutes: 8 -wari training plan
There are no miracles and you can rarely do Run 10K in 50 minutes If you can’t handle the rhythm 5 km 40 seconds in 4 minutes. Starting from this base, if you want to break the barrier and reach the desired goal, we are proposing a training plan 4 weekly sessions Last 8 weeks Before the race.
That’s it Planning It depends on a clear beginning: to train from scratch Rhythms close to careerGradually increases both the duration of volume and effort.
Instead of getting into the details, then Plan construction There are Four types of sessions Keys:
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1. Mild intervals: Do the series 300 to 500 meters With the middle rate 20% and 22% faster Objective rhythm; This is equivalent to 4 min/km. He is The goal This session is the speed of work, improving your career economy and driving faster than your normal race rhythm.
2. Medium breaks: Make the middle series 1,000 and 2,000 meters With the middle rate 10% and 12% faster Your objective rhythm; This is equivalent to 4:30 min/km). He is The goal Developing a higher rate resistance from this session.
3. Competition rhythm: Run Progressive Blocks that begin 4 at 5 km With the middle rate 2% and 5% faster Than the target (about 5 minutes/km).
He is The goal From this session to suit the body a A greater effort Career diary, increases distances until they contact 10 km in the 7th week.. Certainly, this can help you to meet your true goal Run 10K in 50 minutes.
4. Continuous filming of reproduction: Make soft filming 8 12 km With the middle rate 10% and 15% slowly Objective rhythm (between 5:30 and 5:45 min/km).
He is The goal Achieving from this session is a Active recovery. That is, maintaining the aerobic volume and heating for quality sessions.
Finally, remember Session This is as important as the content of training. A wise form of Distribution The structure of the weekly plan may be the following:
Monday: Short breaks.
Tuesday or Wednesday: Middle duration.
Friday: Competition rhythm.
Domingo: Filming of continuous reproduction.
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.
