![]() These efforts should be run at a pace quicker than an easy run pace, but not an all-out sprint. Interval training has many health benefits, as well as improving your ability to run faster for longer. ![]() Interval training involves alternating periods of high-intensity effort with periods of low-intensity effort, often called recovery. Interval and hill training sessions are also included towards the end of the programme. This is a slow run with the challenge of running at a steady pace for the duration of the run, giving your body time to adapt to the stimulus of a long run. The plan includes easy state running as well as a weekly, long run. Please see advanced programmes if you’re looking for more of a challenge. Like 5k’s, 10k’s can also be a useful part of a training programme for more advanced runners, ideal for those looking to develop speed before running a longer distance event. 10k is a great distance, as it offers a step up from the shorter 5k distance, as well as the perfect introductory endurance challenge for novice runners not yet comfortable competing in a half-or full marathon. The beginner’s 10k programme is based on the beginners 5K training plan. ![]() If you’re not sure which of our plans best suits you, then try out one of the beginner-friendly plans and progress from there. ![]() Whether you’re looking to take on your first 10K, or you’re simply looking for a training plan to up your pace, we’ve got everything you need in our definitive guide to running a 10K.Įach of our 5k training programmes features 8 weeks of structured training, designed by British long-distance runner Jonny Mellor, to get you to 5k fitness as smoothly as possible, with optimal amounts of rest to facilitate recovery. It’s no surprise that a 10K is one of the country’s most popular races or distances to run. ![]()
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