It is recommended that you have a reasonable amount of РІР‚ВrunningРІР‚в„ў without injury before attempting this program.Р”Р‡urther data has been added to the Training section about fartlek, РІР‚В build-upsРІР‚В and methods.On heavy training days you'll need to pay close attention to hydration levels and up your carbohydrate intake. For Printable Program : Click hereР”Р‡inally, this program is not recommended for a РІР‚ВbeginnerРІР‚в„ў was has not got a background of running. rate your effort from 1 to 5, with 5 the hardest and 1 the easiest. Print out the program and fill in your comments and under РІР‚ВeffortРІР‚в„ў fill in your РІР‚ВperceivedРІР‚в„ў effort for each session. The break should be for 2-3 weeks and during this time you should take a break from running for 3-4 days and then come back to running by building up to distance runs without any quality sessions Easy is at a pace where you are able to talk All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well.Р”Р„fter 2-3 months on this program, it is recommended that you take a break from this schedule. T stands for 10K pace development L stands for 5K pace development R = Rest F is for FartlekР”В®asy running is important for recovery and preparation before a harder day. Race day up to 15K Р”Р‡inal easy run after race would be Day 01 of program Warm up then 3x 1600 R3min РІР‚вЂњ 4min 48sec controlled sessionР”Р€0min easy 6x1min fast with 1min slow РІР‚вЂњ 1min Race Pace F F Start with 10 x 400m R 60 400/66 to 68sec РІР‚вЂњ no faster PР”Р„lternate 6РµСљвЂ 00m R60 discuss in running forums Longest run РІР‚вЂњ РІР‚Вtime on feetРІР‚в„ў up to 1Hr 30min or up to 25k if 21KР”В®asy day of up to 10k running РІР‚вЂњ relaxed РІР‚вЂњ recovery Hillwork 10 x 400 РІР‚вЂњ 600m hill РІР‚вЂњ light gradient at 15k race effort Training explanations and must doРІР‚в„ўs below scheduleР”Р„m run РІР‚вЂњ 8 to 10k РІР‚вЂњ discuss in running forums Doing this is what normally leads to injuries.Р”Р‡orums for our 10k Training Programs РІР‚вЂњ Feedback and Advice There is no going back to make up for what you have missed. You must always be able to do the sessions asked of you, if you miss a training session you canРІР‚в„ўt make it up. Your running must never become too much for you. Now, the secret to your training should be to balance your training with your lifestyle. If you are not doing am runs then join the forums so we can assist in getting you onto am runs РІР‚вЂњ 10K Training Feedback No faster as you have a long run the following day.Р”Р„nd by now, if you a sub 33 minute 10k campaigner, you should be running 8 to 10k am runs to supplement your training. Effort should be at perceived 15k race pace effort. The gradiant should not be steep but should climb gradually. Your components now consist of running at 10K pace, running at 5K pace and then add to this a long run of 90min and you are ready to progress towards your objective.Р”Р„lso note that there is a Hillwork session every 3 weeks (every cycle) and it will consist of 10 x 400 to 600m repeats. Added into your training will be sessions at this speed and faster.

It is a priority to get your 5K time close to sub 15min. What we are looking at to start with, is being able to run 5KmРІР‚в„ўs close to 3min per kilometer. Our 5 x 2000m session is the backbone of this program, so you will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course).

This program is for advanced runners and therefore should be accustomed to what training is needed at this level.

Please ask more questions if necessary by sending us an email.Р”Р‡irstly, what must be understood is that in order for you to run sub 31 minutes for 10Km, you must be able to run at 3 minutes 05 seconds per kilometer for the distance. We can introduce different training sessions so we can all maintain our training cycles, however we should not over test our bodies so that it weakens our immune system. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. Hi ALL, we would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak.

Lite running training programs for 10k