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Training Program
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Running
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Intermediate 10K
Day 071 - Praise Yourself
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes.
Day 072 - Race Visualization
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 15-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 073 - Try a Bike Ride
60-minute Overdistance (OD) BIKE at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 074 - Massage
Rest day
Day 075 - Improving Strength
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 076 - Fartleks
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 20-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.
Day 077 - Play Day
40-minute Play session at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
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