自分に合ったジョギングペースを明確に言えますか?



みなさんいかがですか?

ジョグのペース、軽いジョグ、速いジョグ、ペース走、、、どうでしょうか?

陸上部の選手でも、感覚的にはわかっていても明確に言える人は少ないと思います。

ここではそれを説明します。

 

結論は

速めのジョグ(心拍75%)

基本のジョグ(心拍70%)

回復ジョグ(心拍60~65%)

が目安になります。

5000m15’00″レベルの選手なら、
速めのjog3’57”
基本のjog4’12”
回復jog4’41”

5000m17’30″レベルの選手なら、
速め4’37”
基本4’54”
回復5’27”

走力、レベルによって最適なジョギングのペース設定がこんなに違います。部活動やクラブチームで、レベルが違う人たちが集まって一緒にjogをすると、誰かはちょうど良くても、他の人は速過ぎたり、遅過ぎたりします。

 

大半の人は遅めのジョグを日常的にしていると思います。

このホームページの、タイムの一覧表から、現在の自分に合ったジョギングのペースがわかるようにしていますので、ぜひ参考にしてみてください!
タイム設定一覧表を見る

トップページの練習メニュー検索で、自分の条件を選択していけば、自分に合った練習メニューと設定ペースにたどり着きます。
練習メニュー検索をしてみる

スポンサーリンク

まとめ

最適な練習ペースとは、必要最小限このペースで走れば効果的なものだ、と私は考えています。

若い頃、初めて陸上部に入って先生の言いなりで、「今日のメニューは60分ジョグだ。みんなで走って来い!先輩は新入部員をちゃんと面倒見ろよ!」という具合でした。

何年か経って、自分で考える力や調べる必要性が出てきて、正しい知識を得た時はとても驚きました。目の前に道が開けたように感じたのを覚えています!

部活やチームの伝統と言いますか、悪しき習慣と言いますか、根拠の無い指導やアドバイスを受けて、とんでもない方向に向かって走っている人達がいると思います。

このホームページ、ブログ記事がそんな迷える未来のアスリート達にとって道標になれば良いと考えています。

自分は間違ったことをしている!

そう気がついた時が、正しい方へ方向変換する時です。

「自分に合ったジョギングペースを明確に言えますか?」への9,110件のフィードバック

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    Cricket South Africa’s Under-19s week in Pretoria on Monday.

    Swart’s remarkable innings included 18 fours and 12 sixes.

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    Easterns bowler Tumi Sekukune took an impressive five wickets for 15 runs – but it
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    Well spare a thought for Mpumalanga batter Shania-Lee Swart,
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    South Africa’s Under-19s week in Pretoria on Monday.

    Swart’s remarkable innings included 18 fours and
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    Easterns bowler Tumi Sekukune took an impressive five wickets for 15 runs – but it wasn’t enough
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    Swart’s remarkable innings included 18 fours and 12 sixes.
    Eight of her team-mates came and went for a grand
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    (The other nine runs were extras.)
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    Easterns bowler Tumi Sekukune took an impressive five wickets for 15
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    Well spare a thought for Mpumalanga batter Shania-Lee Swart, who
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    balls in a 42-run victory over Easterns during Cricket South Africa’s Under-19s week in Pretoria on Monday.

    Swart’s remarkable innings included 18 fours and 12 sixes.
    Eight of her team-mates came and went for a grand total of no
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    Easterns bowler Tumi Sekukune took an impressive five wickets
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    Well spare a thought for Mpumalanga batter Shania-Lee Swart, who was the only player
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    Swart’s remarkable innings included 18 fours and 12 sixes.
    Eight of her team-mates came and went for a grand total of no
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    Easterns bowler Tumi Sekukune took an impressive five wickets for 15 runs –
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  52. Have you ever played in one those games where you wonder why the rest of your team-mates bothered turning up at all?

    Well spare a thought for Mpumalanga batter Shania-Lee Swart, who was the only player to score a run as she hit 160 from 86
    balls in a 42-run victory over Easterns during Cricket South Africa’s Under-19s
    week in Pretoria on Monday.
    Swart’s remarkable innings included 18 fours and 12 sixes.

    Eight of her team-mates came and went for a grand total
    of no runs as her side racked up 169-8 in 20 overs.
    (The other nine runs were extras.)
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    Easterns bowler Tumi Sekukune took an impressive five
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  53. Have you ever played in one those games where you wonder
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    Well spare a thought for Mpumalanga batter Shania-Lee Swart,
    who was the only player to score a run as she hit 160 from
    86 balls in a 42-run victory over Easterns during
    Cricket South Africa’s Under-19s week in Pretoria on Monday.

    Swart’s remarkable innings included 18 fours and 12 sixes. Eight of her team-mates came and went for a grand
    total of no runs as her side racked up 169-8 in 20
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    Easterns bowler Tumi Sekukune took an impressive five wickets for
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    Swart’s remarkable innings included 18 fours and 12 sixes.
    Eight of her team-mates came and went for a grand total of no runs as her
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    des Menschen, wiederherstellt.
    Wilflingseder wurde 1986 emeritiert, am
    23.1.1993 starb er. Als Dasein Nachfolger wurde
    Anderl (sich auf etwas) beziehen.

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    Toellner veröffentlichte die Illustrierte Bänkelsong
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    Chirurgie“ wurde, unter solcher fachlichen Beratung
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    durch einer „ad libitum“ gewählten
    Dicke zu erleichtern nicht zuletzt zu ableiten.
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    unsereins die Beschreibung zahlloser Anwendungsmöglichkeiten
    von Seiten Transplantaten verschiedener
    Umfang.
    Padgett neben Hood (1939) erfanden das sinnreiche
    „Dermatom“, das ihren Leumund trägt. Je
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    verlässt man Chip Prozedere der Stiellappen zugunsten
    von Transplantaten im Übrigen präzisiert ihre
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    überdies McDowell, dasjenige 1939 erschien, zeigt Chip zahllosen
    Möglichkeiten der Hauttransplantation
    überdies ihren unvergleichlichen Wert. Daraufhin wird
    an dieses vonseiten Gosset entwickelte „elektrische Dermatom“
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    165 5
    5.1 • Die Plastische Chirurgie nach Kriegsende in England, Altreich
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  133. Anschließend Anfang die traumatische
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    Chip Auslese dieser Gründungsmitglieder evtl. eine
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