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Training Program
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Running
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Intermediate 10K
Day 064 - Strength Training (ST)
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes.
Day 065 - Mental tips
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 10-minute race-pace (RP) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.
Day 066 - Long Run
80-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 067 - Resting HR
Rest day
Day 068 - Add Reps
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. 10-minute Body Speed (SP) run at level 2 intensity with 10 minute warm-up and cool-down.
Day 069 - Pyramid Intervals
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 25-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.
Day 070 - Social Exercise
55-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
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