Run at a comfortable pace and enjoy these runs. Long runs: This program suggests a slight increase in the distance of your long runs as you get closer to race date – from 6 km to 12 km. The variety will help your overall conditioning and allow you to stay active, while having a break from running.
Try bodyweight-based activities like push-ups, chin-ups or dips, or light weights with high reps at your local gym.Ĭross-training: On cross-training days, try a different kind of workout – like biking, swimming, walking or a group fitness class at the gym. Strength training, particularly for your core muscles, is an important focus of this training guide. Stretch + strengthen: Stretching is key to a strong, supple body and should be done daily. Cool down afterwards by doing half of the warm-up. Warm-up: Especially important before your speed workouts, a good warm-up is to jog 1-2 km, sit down and stretch for 5-10 minutes, then run some easy strides (100 m at near race pace). A typical tempo run begins with 5-10 minutes easy running, continues with 10-15 minutes faster running, and finishes with 5-10 minutes cooling down. Tempo run: This training technique involves continuous runs with an easy beginning, a build up in the middle, then ease back and cruise to the finish. Hint: time one 400 m run and from there run based on time, eg 90 sec intervals. Run the 400 m at a medium intensity, walk or jog between each burst, then repeat. Speedwork: Interval training where you alternate fast running with jogging or walking is an effective form of speedwork. The guide outlines total distance of the run plus the approximate distance that should be run at race pace. Like the tempo runs, you want to start and finish easy. Pace: This means race pace – the speed at which you aim to run your 10 km race in. Monitor your fatigue during the training program to assess if you need an additional day off – Monday would be best. Rest: Rest is a very important part of training as it allows your muscles to repair and grow after exertion. If you use a heart monitor to measure your level of intensity, a comfortable pace would be running between 65 to 75% of maximum. Runs: The 5 km -10 km runs on Mondays, Tuesdays and Thursdays need to be run at a comfortable pace. Over 8 weeks, you’ll improve your speed, strength and endurance, so you start hitting new personal bests. If you’re getting comfortable running 10 km and want to up your intensity, this is the training guide for you.
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