My next goal is to be able to run the 10k Condura Race this coming February 2010. I have just come off my first 5k during the Phil Star Celebrity Run and will be participating on two others this January. But as of right now im getting geared up to start training for the 10k, that way I can at least be able to run it quite comfortably. Finishing the race comfortably is my goal here.
After some research and much deliberation with myself, here is the 6 week training program that I will be using as preparation for the race.
Tuesdays and Saturdays: Run at a comfortable pace for the designated mileage.
Wednesdays: Cross Training, I will be doing strength training at the gym
Thursdays: Distance to be ran at 10K race pace.
Sundays: Sundays are active recovery days. Run at an easy (EZ), comfortable pace to help loosen up your muscles a run/walk combination
Sun Mon Tue Wed Thu Fri Sat35-40 EZ Run Rest 3.5M Run CT 3.5M Run Rest 4M Run
(race pace)
35-40 EZ Run Rest 4 M Run CT 3.5M Run Rest 4.5M Run
(race pace)
40-45 EZ Run Rest 3 M Run CT 4M Run Rest 5M Run
(race pace)
40-45 EZ Run Rest 3.5 M Run CT 3.5 M Run Rest 6M Run
(race pace)
40-45 EZ Run Rest 4 M Run CT 4M Run Rest 7M Run
(race pace)
40-45 EZ Run Rest 3 M Run CT 3M Run Rest Rest
(race pace)
10k! Race
4 comments:
Jake, where did you lift this program? :) I am happy to see your determination in going up the ladder.
I got it from http://running.about.com, I actually had to cut it a bit cause it was originally an 8 week program.
Yes sir, I will keep running and will always do my best to keep improving =)
Try to google a Higdon program, you usually cant go wrong with that for starters. :)
Alright, Il take a look at it =)
Merry Christmas!
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