By Brett Stewart

ISBN-10: 1612431887

ISBN-13: 9781612431888

TRAIN TO weigh down A 10K in exactly 7 WEEKS
Follow the 7-week courses during this booklet and you’ll speedy achieve the power and stamina had to entire any 10K—faster than you ever notion attainable. extra approachable than marathons yet nonetheless awesome races, 10K runs are wildly well known. full of easy-tofollow charts and precious images, 7 Weeks to a 10K has every little thing you want to find out about the stability of operating velocity and endurance:
• transparent innovative education programs
• Running-specific cross-training techniques
• Hydration and speed recommendations
• Motivational recommendation on pushing more durable and crushing your race goal

Offering field-tested day-by-day courses and a complete description of what to anticipate on race day, this publication has whatever for everybody, from rookies getting began to pro runners taking their education to the following level.

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Extra info for 7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time

Example text

Just don’t take yourself too seriously. Q. Is a treadmill safer for my knees than running outside? What about trails versus pavement? A. Running is running is running. As I mentioned earlier, when you up the amount of physical activity in any sport or training, you increase the chance of an overuse injury. I’ve seen some nasty treadmill spills (okay, I’ve been involved in a few too) and plenty of turned ankles on curbs and sidewalks, plenty of trips on trails and far too many falls on perfectly flat, smooth pavement.

Q. What’s a tempo run? A. A tempo run is a pace that’s relative to each runner. Basically it’s a prolonged run of 15–20 minutes at a speed that’s about 30 seconds per mile below your race pace after warming up. Tempo runs are a great way to progressively build speed over greater distances during training. I’ll cover more on determining your race pace, perceived exertion and different styles of running in the programs in Part 3. Q. Will speed sessions make me faster or just tire me out quicker? A.

Com) rather easily. Since this is a running and cross-training program, you should keep running and exercising, just take it down a notch and allow for some rest and recovery. This is similar to the run-specific term “taper”; the exercise version is called a “deload” week. You’ll be performing a lighter workload for the next seven days until you start up a new program or jump back into the Level 1 or 2 programs and up your intensity. Follow Week 1 of the program you just completed—this should be roughly 60% less distance, reps and time than the Week 7 you just finished.

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7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time by Brett Stewart


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