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Training Program towa

Day

Track
Road
Road

Session
1 60 to 70min easy distance
2 30min easy run
3 start with 5x2k R90 7min 50 (3.55 per k) T
4 Rest
5 longest run time on feet up to 1Hr 30min
6 easy day of 30min running
7 easy day of 10k running relaxed
8 start with 6x1k R60 3min 45 to 3min50 L
9 easy day of 30min running
10 easy day of 1hr running
11 Rest
12 5K paced run aim sub 20:00 5k
13 1hr easy run
14 easy day of 30min running

Track
Road

15 start with 10 x 400m R 60 400/86sec no faster P


16 easy day of 40min running

Track

17 30min easy 6x1min fast with 1min slow 1min @ Race Pace F
18 Rest
19 Race day up to 15K
easy recovery after race. 30min 1Hr
2nd easy day after race. 30min

Road
Road
Track
Road
Road
Road
Track
Road
Road

*
**
***

final easy run after race would be Day 01 of program

Training explanations and must dos :


T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek

Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk [talk-t

This is a 3 week cycle and after every 3 weeks you are able to run a race, up to 15K. It is not recommended that you use this p

The 5K paced run, you should not run faster than 19:10 on these days. If you want to run a hard 5K then you must do so on the

After 2-3 months on this program, it is recommended that you take a break from this sched

Finally, this program is not recommended for a beginner who has not got a background of running. It is recommended that you

Training Program towards a sub 40 minute 10K


Your Comments

at a pace where you are able to talk [talk-test] All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm

K. It is not recommended that you use this program to race above 15k. If you have raced 21ks before continue to do so, but do not look to this program to a

o run a hard 5K then you must do so on the race day. Adhere to this advice for success with the program.

ou take a break from this schedule. The break should be for 2-3 weeks and during this time you should take a br

ound of running. It is recommended that you have a reasonable amount of running without injury before attempting this program.

Effort

, and it is recommended that you warm down as well.

so, but do not look to this program to achieve great results, as your long runs in this program are not sufficient for a great effort over 21K. After your race da

is time you should take a break from running for 3-4 days and then come back to running by building up to dist

eve great results, as your long runs in this program are not sufficient for a great effort over 21K. After your race day, it is imperative that you use the next 3

ak from running for 3-4 days and then come back to running by building up to distance runs without any quality

tive that you use the next 3 days as recovery.

without any quality sessions

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