![]() Goal: improve speed and endurance, make it easier to overcome the changes in pace during the race A common mistake runners make is running too fast on days when they should be doing low-intensity workouts. Tip You can’t run too slow when you jog, just too fast. Pace: run by feel at a light intensity, you should feel comfortable and relaxed while running Warm-up: if you are doing an easy run as a separate workout, for warm-up do mobility exercises and dynamic stretchesĬooldown: if you are doing an easy run as a separate workout, for cool-down do static stretching exercises Goal: it serves as a warm-up before a particular workout, as a cooldown after training, or for recovery, as a separate workout Structured 10K training plan for intermediate runnersġ0K training plan for intermediate runners includes a combination of different types of training: easy run, fartlek, interval, tempo run, long run, and strength training. ![]() However, don’t let a lack of discipline and motivation stop you from sticking to the plan and achieving your goal.īelow is an 8-week 10K training plan for intermediate runners (in miles).ġ0′ + 1′-2′-3′-3′-2′-1′ with 1′ light jogging in between + 10′īelow is an 8-week 10K training plan for intermediate runners (in kilometers).ĭownload FREE 10K training plan for intermediate runners Therefore, adjust the training plan to your capabilities. Tip Every runner is an individual for themself and each of us knows our body best. If this 10K training plan seems too easy for you, click here for a training plan for more advanced runners. If this 10K training plan seems too difficult for you, click here for a beginner’s training plan. The fourth week is easier and serves to recover and adapt your body to stress.
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