this is the intermediate 10k training program, for runners who want to improve their performances. you probably also should have run a half dozen or more races at distances between the 5k and the half-marathon. you probably also should have run a half dozen or more races at distances between the 5k and the half-marathon. with that as background, you now need a somewhat more sophisticated schedule to improve. runs: the runs of 3-6 miles on mondays, tuesdays and thursdays are designed to be done at a comfortable pace. for those who use heart monitors, run between 65 to 75 percent of maximum. friday is always a day of rest in the intermediate program. run the 400s at about the pace you would run in a 5k race. best is to train on a 400-meter track, but you can also run this workout on the road or on trails, by running hard approximately the length of time you would run a 400 on a track.
tempo runs: a tempo run is a continuous run with a buildup in the middle to near race pace. you can do tempo runs almost anywhere: on the road, on trails or even on a track. jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100 meters at near race pace). cross-training days should be considered easy days that allow you to recover from the hard running you do the rest of the week. long runs: as an experienced runner, you probably already do a long run on the weekends anyway. i’m only 13 and i have improved by over 1 minute in the past year and a half! i’m 50 and have the fitness of an 18 year old! i’ve loved that it’s adaptable to your own schedule, but the best bit is that my speed has increased so much. by submitting your email address, you are consenting to receive communications from halhigdon.com.
this is the intermediate 10k training program, for runners who want to improve their performances. what defines an 10 k training program. 10-k training: intermediate. week. mon. tue. wed. thu. fri. sat. sun. 1. 3m run + strength. 3 m. threshold run 3 x 7 mins @ threshold plus 3 mins at 10km pace with 3 min recovery. cross training. 40 mins. rest., 10k training plan, 10k training plan, 10k training plan advanced, 10k training plan beginner, competitive 10k training plan.
training guide: an 16-week program to prepare you for your first 10k event. page 4. 4. what happens in a 10k event? a training plans • 10k intermediate 01. to run a 10k well and have a good performance a runner must have already get a sample eight-week 10k training schedule for intermediate runners to help run your fastest., best 10km training plan, 10k training plan with strength training, hal higdon 10k novice pdf, 10k training plan 8 weeks
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