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Training Program
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Running
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Intermediate 10K
Day 078 - Food Journal
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes.
Day 079 - Match the Terrain
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 080 - Three Weeks To Go
75-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 081 - Training Log Update
Rest day
Day 082 - Longer ST session
25-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 083 - Track 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 084 - New Route Day
50-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
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