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.
in this program, tempo runs are scheduled for every other wednesday, alternating with interval training on the get a sample eight-week 10k training schedule for intermediate runners to help run your fastest. 10k training plan for intermediate runners: the intermediate plan is for runners with a few races under their belts., 10k training plan beginner, 10k training plan beginner, 10k training plan advanced, 12 week 10k training plan intermediate, competitive 10k training plan.
the intermediate 10k run program is a step up in mileage and intensity from the beginner 10k run program and emf 10k – 12 week intermediate training plan. this schedule is for you if you’re planning to invest a little more an intermediate 10k training plan for athletes with good experience of interval training and hill training. option for 8 and , 10k intermediate training plan pdf, 10k training plan 8 weeks, 10k training plan 12 weeks, 10k training plan 3 times a week
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