Laufen Ernährung Abnehmen
Hi, I'm Marlene from Austria. I love to do some sports in the nature. You can see me running or hiking through the mountains, riding my bicycle or going for a swim.
Finde deinen individuellen Trainingsplan
You want to run a 5k race under 25 minutes? Then find out how it works.
Du bist schon öfters 5km gelaufen, doch nun willst du endlich die 30 Minuten Grenze knacken? Dann bist du hier genau richtig. Erfahre jetzt, wie du deine ersten 5 km unter 30 Minuten schaffst.
Here you'll find out how to run 5k without a break. Furthermore, I will find the perfect plan for your first 5k race.
Nachdem mein 5 KM Lauf so gut lief, war mein nächstes Ziel 10,5 KM – einen Viertelmarathon – unter 55 Minuten zu schaffen. Um dieses Ziel zu erreichen, erstellte ich mir einen Plan.
At my 5k races in the past I usally had a time around 26 minutes. Last year I managed to run 2 minutes faster.
My detailed plan including intervals helped me to reach 5k in 24:04 minutes.
My first Quarter Marathon
under 55 minutes
For my first quater marathon I had a great goal: I wanted to reach 10,5 k under 55 minutes.
During my whole training period I couldn't reach my established goal. So I wasn't sure if I could manage to run that fast during my race. However, it seemed very good. The first 5 kilometers passed very quickly. At the following kilometers I had an average pace of 05:30. "I can do this" I said to myself and continued to run fast.
The result was great: 54 minutes and 42 seconds
Trailrunning at the Großglockner
Hard but beautiful
Some years ago I wasn't even dreaming about running at the highest montain of Austria.
In July 2019 I really did it: I ran 14 kilometers and 1265 meters in altitude from Heiligenblut to the Kaiser-Franz-Josefs-Höhe. Altogether it took me 2 hours and 41 minutes through the beautiful landscape.
At the top of Kaiser-Franz-Josefs-Höhe I was more than happy and set a new goal.
Nächstes Jahr werde ich eine Zeit unter 02:30 Stunden anpeilen.