cocoer.blogg.se - Download run 10k training plan

Therefore, adjust the training plan to your capabilities. If this 10K training plan seems too easy for you, click here for a training plan for intermediate runners.Įvery runner is an individual for themself and each of us knows our body best. The fourth week is easier and serves to recover and adapt your body to stress.

7-8 – Taper – lower-volume training before the race.

3-6 – Specific – intensive and specific workouts.

1-2 – Introductory – preparation for more intensive workouts.

For better clarity, it is divided into three phases: The training plan includes 8 weeks of training, with 3 training sessions per week. In order to be able to follow this training plan, you need to be able to run for 30 minutes continuously, without stopping. In this article, you can also download a PDF 10K training plan for beginners for FREE.

This 10K training plan is intended for beginners who want to run their first 10 kilometers (6.2 miles).