MONITOROWANIE INTENSYWNOŚCIWróć do listy
We want to present to you a simple way to monitor the intensity of your training on the principle of a decrease in speed relative to the increase in the starting distance. It is obvious to beginners and advanced people that in the conditions of the race, ie the maximum effort, a given person is able to run a specific distance, specific speed / time. For example, run 5 km in 20 minutes, an average of 4 minutes per kilometer. Assuming that a person has run this distance without sparing, we can assume that it is its maximum speed at this distance, that is the average of 4min / km (T5k). Of course, a given person could run a few miles slower a few times faster but the average went 4 min / km. This fact tells us that this person is certainly not able to run a distance of 10 km at the same rate (4min / km), because it is too high at this moment. It can cover a distance of 10 km at a maximum rate of 4: 14 / km (T10k). Similarly with the following distances of 15km, he will be able to run fastest after 4: 22 / km (T15k), half-marathon 4: 29 / km (T21k), marathon 4: 51 / km (T42k) etc. The longer the distance the speed of the run must be lower. In brackets we give the indication of the maximum speed or intensity appropriate to the current form of the player (eg T10k – speed of the race at 10 km, T21k – speed of the half-marathon race etc.) calculated from the Running Performance training calculator. You do not need to worry about how you estimate your speed and time equivalents at other distances, everything will do for you in our calculator. Your only task is to test your form in the form of a cross-country test or sports competition. Then enter the result in the generator and print the training speed and apply them in your training plan.