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Training Program
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Running
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Intermediate 10K
Day 092 - Olympic Visualization
Rest day
Day 093 - Favorite Run
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 20-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 094 - Last Week
35-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 095 - Race Day Plan
Rest day
Day 096 - Peaking Sprints
15-minute Peaking Sprint (SP) run at level 5 intensity with 10 minute warm-up and cool-down.
Day 097 - Fartlek Intervals
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 15-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.
Day 098 - Race Day Pace
Rest day
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