Løb & Ski

Archive for the ‘Marathon’ Category

Keep this run at a conversational pace. The strides should be run at 95% effort after the run with a full recovery between

9,66 km – Slow

5x 20 sek – Fast. 2:00 min – Slow

• Activity: Running
• Distance: 12.67 km
• Duration: 01:02:35
• Average Pace: 04:56 min/km
• Activity Link: https://runkeeper.com/user/iktel/activity/622076557

Keep this run easy, there is no reason to push the pace. Try to run on soft surfaces and vary the terrain of your runs

8,05 km – Slow

• Activity: Running
• Distance: 9.6 km
• Duration: 00:54:12
• Average Pace: 05:38 min/km
• Activity Link: https://runkeeper.com/user/iktel/activity/620872708

Steady pace is 4:46 to 5:04 pace per km.

16,09 km – Steady

• Activity: Running
• Distance: 13.99 km
• Duration: 01:12:10
• Average Pace: 05:09 min/km
• Activity Link: https://runkeeper.com/user/iktel/activity/618749906

This 6,44 km fast is your first introduction to speed work. Fast should be 4:33 to 4:46 pace pr. km.

1,6 km – Slow

6,44 km – Fast

1,61 km – Slow

• Activity: Running
• Distance: 10.14 km
• Duration: 01:08:39
• Average Pace: 06:46 min/km
• Activity Link: https://runkeeper.com/user/iktel/activity/617375595

Keep this run at a conversational pace. The strides should be run at 95% effort after the run with a full recovery between.

8,05 km – Slow

4x 20 sek – Fast. 2:00 min – Slow

• Activity: Running
• Distance: 10.89 km
• Duration: 00:56:23
• Average Pace: 05:10 min/km
• Activity Link: https://runkeeper.com/user/iktel/activity/616624451

Steady pace is 4:46 to 5:04 pace per km

12,87 km – Steady

• Activity: Running
• Distance: 14.35 km
• Duration: 01:09:15
• Average Pace: 04:49 min/km
• Activity Link: https://runkeeper.com/user/iktel/activity/615071331

Keep this run at a conversational pace. The strides should be run at 95% effort after the run with a full recovery between.

6,44 km – Slow

3x 20 sek – Fast. 2:00 min – Slow

• Activity: Running
• Distance: 9.41 km
• Duration: 00:48:30
• Average Pace: 05:09 min/km
• Activity Link: https://runkeeper.com/user/iktel/activity/614532396

Keep this run at a conversational pace. The strides should be run at 95% effort after the run with a full recovery between.

8,05 km – Slow

2x 20 sek – Fast.  2:00 min – Slow

• Activity: Running
• Distance: 9.74 km
• Duration: 00:46:46
• Average Pace: 04:48 min/km
• Activity Link: https://runkeeper.com/user/iktel/activity/613763453

Keep this run easy, there is no reason to push the pace. Try to run on soft surface and vary the terrain of you runs.

8.05 km – Slow

• Activity: Running
• Distance: 13.57 km
• Duration: 01:00:30
• Average Pace: 04:27 min/km
• Activity Link: https://runkeeper.com/user/iktel/activity/612542533

“Runner World”s Bart Yasso tager dig med på en rundtur på New York Marathon ruten, og tilbyder tips og strategier til at hjælpe dig med at få mest muligt ud af dit løb. Men Barts viden stopper ikke ved målstregen. Han giver ernærings- og “Meet Up”-tips til at hjælpe dig i kontakt med familie og venner efter løbet.