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 parts: The training plan includes 8 weeks of training with 5 training sessions per week. In this article, you can also download a PDF 10K training plan for advanced runners for FREE.īefore you start following the plan, it is recommended that you have already run at least one 10K. This 10K training plan is intended for advanced runners looking to improve their 10K time.
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