.. haben ja Vorteile, da man nicht bergab laufen muss.
Das Posting lässt sich leider nicht löschen, den Thread gabs schon mal:
http://forum.runnersworld.de/forum/fore ... fband.html
2
Da der genannte Thread nicht soooo interesant war, hier noch ein Fund aus dem Internet:
Being Fit Is Fun - Fitnessblog über Laufen, Training und Clean Eating
This time I tried something different: hills! I’ve never done a hill workout on the treadmill before, but as there are only three weeks left to prepare for my HM I wanted to give it a try and make things a little bit harder.
I tried a running workout Gil Cramer, Nike Running Expert, suggested to me:
Slow run for 5 minutes
3 mins 6% incline
1 min recovery
3 mins 7% incline
1 min recovery
3 mins 8% incline
1 min recovery
3 mins 9% incline
1 min recovery
3 mins 10% incline
1 min recovery
3 mins 9% incline
1 min recovery
3 mins 8% incline
1 min recovery
3 mins 7% incline
1 min recovery
3 mins 6% incline
5 mins cool down
My pace was mostly 7.5 – I reduced speed when incline went up, but speeded up a little for the last minute of every hills interval.
It was really, really though :-) After one minutes of the first hill I already felt that I was absolutely not used to running uphill that much! And to be honest, this is something I defininately have to work on, because hills caused me trouble several times through different races.
Being Fit Is Fun - Fitnessblog über Laufen, Training und Clean Eating
This time I tried something different: hills! I’ve never done a hill workout on the treadmill before, but as there are only three weeks left to prepare for my HM I wanted to give it a try and make things a little bit harder.
I tried a running workout Gil Cramer, Nike Running Expert, suggested to me:
Slow run for 5 minutes
3 mins 6% incline
1 min recovery
3 mins 7% incline
1 min recovery
3 mins 8% incline
1 min recovery
3 mins 9% incline
1 min recovery
3 mins 10% incline
1 min recovery
3 mins 9% incline
1 min recovery
3 mins 8% incline
1 min recovery
3 mins 7% incline
1 min recovery
3 mins 6% incline
5 mins cool down
My pace was mostly 7.5 – I reduced speed when incline went up, but speeded up a little for the last minute of every hills interval.
It was really, really though :-) After one minutes of the first hill I already felt that I was absolutely not used to running uphill that much! And to be honest, this is something I defininately have to work on, because hills caused me trouble several times through different races.
.. bis der Arsch im Sarge liegt!
3
Bei so langsamer Pace verfehlt die gute Jenny den Sinn des Bergtrainings. Wäre sinnvoller weniger Steigung oder IV-Dauer und dafür größere Schritte.My pace was mostly 7.5 – I reduced speed when incline went up, but speeded up a little for the last minute of every hills interval.
Und was ist an bergab schlimm?
5
Dachte ich erst auch. Sie ist aber Schweizerin und lief damals ihre IV in 13,x km/h. Daher 7,5 km/h ==> 8 min/km und das sind flach je nach Steigung 6 bis 7 min/km. Und da geht der Sinn Beine hoch und Schritt durchziehen, vollkommen verloren.D-Bus hat geschrieben:Was ist denn das für eine Sprache? Agha?
Sieht so ein bisschen nach Englisch aus, aber extrem verhunzt. Also wohl amerikanisch: 7.5 mph entspricht etwa 5 min/km.
5 min/km bei 10% würde sie nie über 3 min hinbekommen. Das geht Richtung 3 min/km flach.