![]() Our recommendation: Plan on training for at least 4 weeks before the 10K so you can comfortably run and complete the programmed workouts. You are in control of what you put into the programme and therefore what you get out of it. Whether you're four or eight weeks from race day, you can jump into this programme whenever it suits you. Related: How Many Miles Should You Run in a Day Download My Free 8-week 10k Training Plans. This plan was designed around an 8-week schedule, and Guided Runs were built to adapt to your experience level and intended to be uniquely flexible to your needs. Fitness adaptations take weeks and months to occur, rather than days. When they ask if I take a day off, I tell them, yes, every day after my run. View or download your free 8- and 12-week 10K Running training plans in beginner. Our 8-week 10K training plan, running 6-7 days a. People think I am crazy and beg me to stop. How I beat my 10k PB (and how you can too) From Runner's World for adidas. Then you'll be ready to cross the starting line and run for the finish line.Įvery training run in this plan has an accompanying Guided Run that you can find in the Nike Run Club App. Now, I run at least 5 miles avg daily, every single day, up and down hills. And you'll run Recovery Runs that make you stronger. Tuesday: 6 x 800m at 10k race pace (5k race pace plus 10 seconds) Wednesday: 30-40 minute run, cross-train, or OFF. ![]() ![]() And you'll run Speed Runs that excite you. Monday: 30-40 minute run with 6 x 100m strides afterwards. That means you'll get to run Long Runs that challenge you. The training calls for a combination of speed and endurance. The 10K is one of the most popular distances to race in the world. ![]()
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