By Brett Stewart
Follow the 7-week courses during this ebook and you’ll quick achieve the power and stamina had to whole any 10Kfaster than you ever suggestion attainable. extra approachable than marathons yet nonetheless notable races, 10K runs are wildly well known. jam-packed with easy-tofollow charts and worthy images, 7 Weeks to a 10K has every thing you want to learn about the stability of operating pace and endurance:
• transparent revolutionary education programs
• Running-specific cross-training techniques
• Hydration and velocity recommendations
• Motivational recommendation on pushing more durable and crushing your race goal
Offering field-tested day-by-day courses and a finished description of what to anticipate on race day, this publication has anything for everybody, from novices getting began to professional runners taking their education to the subsequent level.
Read Online or Download 7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time PDF
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Additional resources for 7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time
They forget to share how running can deliver some amazing mental dividends, specifically the confidence to build up to your goals with progressive training or a reward only a runner can explain—the elation accompanying the dopamine release that causes a runner’s high. We’ll cover this a bit in “The Highs & Lows of Endurance Running” on page 42. Q. Can I walk during training or a race if I need to? A. Yes, yes. yes. And, furthermore, yes. Walking is absolutely a part of running, especially if you’re just beginning.
A. Ten to seven days before your race, you need to back off your distance and intensity to recover and prepare for a race. For longer distances like a marathon, the taper will begin with reduced mileage 14 days before the race and as little as a light two- to three-mile jog to keep loose in the three to four days leading up to race day. You’ll see what I’m talking about with the taper in the programs starting on page 51. Q. Can I run every day? A. Eventually, yes—but you need to build up your endurance and strength first.
Race: Volume 0%—Leave your tunes at home. The official sanctioning body for all standardized races in the United States, USA Track & Field (USATF), forbids them for all championships and runners competing for medals, awards or prize money in their events. Now, if that doesn’t pertain to you, wearing headphones is allowed, but I still strongly recommend against it. Even on courses closed to traffic, there are still many situations when runner safety is compromised by loud music: volunteers or emergency crew members giving safety direction on the course in the case of an injured runner or any on-course danger ahead, police or emergency vehicles needing to cross the course, faster runners alerting you that they’re passing on your left or right so you don’t step in front of them, just to name a few.
7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time by Brett Stewart