But Crockford’s time got down to 25 minutes within those first 10 days without even really trying. ![]() Remember (especially as a beginner) only run 4 or 5 times a week while you get used to running and ALWAYS have one complete rest day, including cross training or weights etc.Over the first 10 days, Crockford said he was getting “faster and lighter,” though he wasn’t running with the intention of decreasing his running time. Another way to look at this is to think, "well I'll do a few 10Ks and then try to run further on my long run," this is great! Try 1/2 a mile a week increase and see how it goes - this will make your running more progressive and eat for motivation!.If you want to maintain your "10K fitness" -rather than go out there and run 10K every time you go for a run, stick with 2 or 3 runs around the 3 or 4 mile mark and have one long run per week (this could be your 10K).what do I do after I've done the Couch to 10K?" Week 7 Day 1 - Run 9 min, Walk 3 min, x3 Day 2 - Run 8 min, Walk 2 min, x3 Day 3 - Run 10 min, Walk 3 min, x3 Week 8 Day 1 - Run 15 min, Walk 5 min, x2 Day 2 - R 15min, Wk 5min, R 10 min Day 3 - R 20min, Wk 5 min, R 15 min Week 9 - Easy Day 1 - R 10min, Wk 3min, Run 16min Day 2 - R 15 min, Wk 5 min, R 10 min Day 3 - Run 15 min, Walk 5 min, x2 Week 10 Day 1 - R 20min, Wk 2min, R 20min Day 2 - Run 25min Day 3 - Run 40min Week 11 Day 1 - Run 45min Day 2 - Run 25min Day 3 - Run 50min Week 12 Day 1 - Run 40min Day 2 - Run 30min Event Day - Run 10K Week 1 Day 1 – Run 1 min, Walk 2 min, x8 Day 2 – Run 1 min, Walk 2 min, 圆 Day 3 – Run 1 min, Walk 2 min, x10 Week 2 Day 1 – Run 2 min, Walk 2 min, x7 Day 2 – Run 2 min, Walk 2 min, 圆 Day 3 – Run 2 min, Walk 2 min, x8 Week 3 Day 1 – Run 3 min, Walk 2 min, 圆 Day 2 - Run 3 min, Walk 2 min, x5 Day 3 - Run 3 min, Walk 2 min, x7 Week 4 Day 1 - Run 5 min, Walk 3 min, x4 Day 2 - Run 5 min, Walk 2 min, x3 Day 3 - Run 5 min, Walk 3 min, x5 Week 5 - Easy Day 1 – Run 3 min, Walk 2 min, 圆 Day 2 - Run 3 min, Walk 2 min, x5 Day 3 - Run 5 min, Walk 3 min, x4 Week 6 Day 1 - Run 8 min, Walk 3 min, x3 Day 2 - Run 7 min, Walk 2 min, x3 Day 3 - Run 8 min, Walk 3 min, x3 The Couch to 10K (below) is a 3 day a week training program and, like the Couch to 5K program, I have designed it so that the third run of each week is the longest and the second run is (usually) the shortest I have also included 2 "easy" weeks You might want to set your long run for the weekend while doing the first two workouts during the week?īut feel free to swap them around as you wish, just avoid running on consecutive days, this will allow your muscles to recover properly after each run -) After you reach your 10K goal why not treat yourself to a new piece of new running gear? Or treat yourself to a day out with the family - you choose, but make it something special Promise yourself a treat – many runners find it helps their motivation if they treat themselves after a target is reached.So, if you think your runners diet might need a tweak here and there, now is a good time Improve your diet – even as a beginner runner what you eat can be the difference between completing your daily goal and failing it.Push yourself and don’t give up without a fight! Running is hard at first (it’s normal!), expect some huffing and puffing, but keep pushing - not so hard that you feel dizzy or ready to pass out, just go beyond your “normal limits”.If the Couch to 10K training program advances too quickly for your liking then repeat a week – this is much better than missing a week! Or, if you are training toward a 10K event and can’t afford to miss a week, do 50% or 75% of the running intervals and increase the walking times.Do you want a time-target instead of running a 10K? Then make your target to run 60 minutes (non-stop) instead of 10K.Only start the Couch to 10K if you can walk comfortably for 60 minutes – if not, build up your walking and then start the program.This method uses intervals of walking as well as running, building your confidence and steadily building stamina and fitness 10K may seem like a lofty target if you are a beginner or out of shape, but take it week by week and follow the running tips below and you'll give yourself a good chance of completing your target how good will that feel. The walk/run method lets your body learn how to adapt to running gradually, allowing your muscles to recover which will help avoid injury. ![]() this page is for you -) 10K Training Preparation A method designed to train you from zero fitness to 10K within 12 weeks.Īs the name would suggest, this program is a little more ambitious than the conventional Couch to 5K, but that doesn’t mean to say you won’t complete it – even if you have done little or no running since school, you will still reach the 10K finish line if you follow the program week by week So whether you are planning to run a 10K event or just want to start running and give yourself a challenge.
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