By Brett Stewart
Follow the 7-week courses during this e-book and you’ll quick achieve the energy and stamina had to whole any 10Kfaster than you ever suggestion attainable. extra approachable than marathons yet nonetheless extraordinary races, 10K runs are wildly well known. jam-packed with easy-tofollow charts and worthwhile images, 7 Weeks to a 10K has every little thing you must learn about the stability of working velocity and endurance:
• transparent innovative education programs
• Running-specific cross-training techniques
• Hydration and speed recommendations
• Motivational suggestion on pushing tougher and crushing your race goal
Offering field-tested day-by-day courses and a entire description of what to anticipate on race day, this ebook has whatever for everybody, from newbies getting began to professional runners taking their education to the subsequent level.
Read or Download 7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time PDF
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Additional resources for 7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time
TIP: Don’t wear that race’s T-shirt at that race—unless it’s famous for it. Pat’s Run in Tempe, Arizona, is one of those races, with nearly every one of the 20,000 participants proudly wearing “42” in honor of Pat Tillman. Pat’s Run changes the color and design every year, so each race is run with a sea of 42s in different colors from participants of previous years. A great pair of comfortable running shorts can last a long time, so don’t be afraid to spend a little extra on a few pairs that have the right pockets you may want for training and a pair or two just for racing.
Act accordingly. WEEK 8: Tapering for The Race. If you have a race planned, this is where you’d taper (page 26) and prepare for your event. You’ll be running 50% of the distance with lower intensity, just enough to keep loose and active while also allowing for rest and recovery so you’re fresh and ready on race day. If you haven’t registered for a race and still want to test yourself without dropping some cash on an entry fee, take a week-long taper and then test yourself in a timed 10K using your watch or race against a friend.
When will it stop? A. Your soreness depends on your age, conditioning, the intensity of the workout, terrain, form and countless other factors. The good news: It usually gets better as you adapt to a program. The bad news: As you’re progressively pushing yourself to reach new goals, you’ll continue to develop soreness after a workout. Post-exercise stretching, recovery and rest will help you alleviate some soreness. The best tip is to get eight hours of restful sleep. We cover some ways to maximize your downtime on page 44.
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