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Training Program
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Running
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Intermediate 10K
Day 029 - New Stretches
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate. PRINT THIS WORKOUT FOR FUTURE REFERENCE.
Day 030 - Interval (IN) Training
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 10-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.
Day 031 - Missing workouts
70-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 032 - Recovery
Rest day
Day 033 - New ST exercises
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate. PRINT THIS WORKOUT FOR FUTURE REFERENCE.
Day 034 - Fartleks
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 10-minute uphill (UP) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.
Day 035 - Pay Attention!
50-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
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