Løb & Ski

Posts Tagged ‘Running’

Fast is 4:33 to 4:46 pace per km.

1,61 km – Slow

9,66 km – Fast

1,61 km – Slow

• Activity: Running
• Distance: 13.59 km
• Duration: 01:03:22
• Average Pace: 04:39 min/km
• Activity Link: https://runkeeper.com/user/iktel/activity/624131084

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.

6,44 km – Slow

• Activity: Running
• Distance: 7.35 km
• Duration: 00:37:59
• Average Pace: 05:10 min/km
• Activity Link: https://runkeeper.com/user/iktel/activity/622938884

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