Furthermore, once you start PB-seeking, you also need to work on conditioning your whole body, not just the legs. Endurance running requires whole body conditioning. To achieve this you should aim to work a variety of muscle groups and not just your legs. But you can adapt it for your needs. When you see race pace marked in the plan, run at the per-kilometre speed you hope to achieve on the day.
Even over shorter distances than 10K, running at race pace will help get you used to sustaining that speed. Long hills is a term that will rightly terrify all regular runners, but grinding up the gradient is worth the effort. Failing that, drop us a line :- Ready to start your Couch to 10K? Top 10 beginner running tips — this is a really helpful list to have handy when you are learning how to start running, have a quick look here.
For extra motivation find out about the health benefits of running. An in depth look at why your running helps you live longer! To return from Couch to 10K back to the Home Page click here From Couch to 10K In 12 Weeks. Running Tips HQ: On non-running days consider cycling or swimming as part of your cross training - but remember to have one day of complete rest every week. Enjoy this page? Our 10K training plans range from 4 to 16 weeks in length. You may be searching for a 6 week 10K training plan or focused on a longer training block.
Our 16 week 10K training plan is perfect. This provides sufficient time to put in base mileage and begin a 4-month block of training. The 10K involved a great deal of planning. Our 10K training plans for beginner to advanced level athletes focus on race pace training.
Our 10K training plans focus on race pace training, adaptation and recovery. They provide the athlete with a day-to-day training schedule. This takes the stress of wondering what to do out of the equation. It doesn't matter if you are training for your first 10K or an established veteran our 4, 8, 12 and 16 week 10K training plans can help.
The key is to follow the fundamentals the best runners in the world adhere to. You cannot just run easy every day and expect to drop time in the 10K distance. There must be an equal focus on both speed and recovery.
Long runs are also very important and an often overlooked component of the 6 week 10K training plan. It should be the hardest workout you do.
The training philosophy most runners follow is doing a long, slow long-run on the weekends. This is how it should be but not every weekend. The key to running faster at the 10K distance is teaching the body to clear lactic acid faster than it is building up in the blood stream.
0コメント