Scribd Logo
Upload

Welcome to Scribd!

  • 13 views

    1 Rest Day Rest Day Easy Run30 Fartlek Run40: Daily Goal Daily Goal Daily Goal Workout

    Uploaded by

    BogdanDragomir
    This training plan consists of a series of runs at different paces and intensities over several weeks. It includes rest days, easy runs to build endurance, fartlek and tempo runs involving intervals of faster and slower paces, and long runs to increase distance. The goal is to prepare the athlete for a race day with workouts that build speed, endurance, and mental toughness through varied training.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    1 Rest Day Rest Day Easy Run30 Fartlek Run40: Daily Goal Daily Goal Daily Goal Workout

    Uploaded by

    BogdanDragomir
    13 views4 pages
    This training plan consists of a series of runs at different paces and intensities over several weeks. It includes rest days, easy runs to build endurance, fartlek and tempo runs involving intervals of faster and slower paces, and long runs to increase distance. The goal is to prepare the athlete for a race day with workouts that build speed, endurance, and mental toughness through varied training.

    Original Description:

    running

    Original Title

    Plan 10k

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This training plan consists of a series of runs at different paces and intensities over several weeks. It includes rest days, easy runs to build endurance, fartlek and tempo runs involving intervals of faster and slower paces, and long runs to increase distance. The goal is to prepare the athlete for a race day with workouts that build speed, endurance, and mental toughness through varied training.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    13 views4 pages

    1 Rest Day Rest Day Easy Run30 Fartlek Run40: Daily Goal Daily Goal Daily Goal Workout

    Uploaded by

    BogdanDragomir
    This training plan consists of a series of runs at different paces and intensities over several weeks. It includes rest days, easy runs to build endurance, fartlek and tempo runs involving intervals of faster and slower paces, and long runs to increase distance. The goal is to prepare the athlete for a race day with workouts that build speed, endurance, and mental toughness through varied training.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 4

    1 Rest Day Easy Run30m - 40m Rest Day Fartlek Run40m -

    50m

    Daily Goal Daily Goal Daily Goal Workout


    The first day of each Each week, this day Take today off or Include 8-10 x 1
    weekly training will serve to build your cross train for 30-60 minute at 5K-10K
    segment offers endurance for the minutes effort, 1 minute
    recovery from the race. recovery jog between
    previous day and each repetition;
    week's training. Take include a warm-up
    this day completely and cool-down
    off.

    Daily Goal
    Fartlek means Speed
    Play. Begin this run
    with 10-20 minutes of
    easy running then
    alternate between a
    faster pace (5K-10K)
    and Easy Run Pace.
    End the workout with
    10-20 minutes of easy
    running to cool down.

    2 Rest Day Easy Run40m - 1h Rest Day Fartlek Run40m - 1h

    Daily Goal Daily Goal Daily Goal Workout


    Recovery day. No These runs are Take today off or Include 5-6 x 2
    exercise. building a well of cross train for 30-60 minutes at 5K-10K
    strength from which minutes effort, 1 minute
    you can draw during recovery jog between
    the race. each repetition;
    include a warm-up
    and cool-down
    Daily Goal
    Another pace change
    workout to build
    mental toughness.
    3 Rest Day Easy Run45m - 1h Rest Day Tempo Run40m - 1h

    4 Rest Day Easy Run30m - 45m Rest Day Fartlek Run40m - 1h

    5 Rest Day Easy Run1h 10m - Rest Day Fartlek Run40m - 1h


    1h 20m

    6 Rest Day Easy Run1h 20m - Rest Day Tempo Run50m -


    1h 40m 1h 10m

    7 Rest Day Easy Run40m - 1h Rest Day Fartlek Run40m - 1h

    8 Rest Day Easy Run30m - 40m Rest Day Fartlek Run50m -


    1h 10m
    Rest Day Rest Day Long Run45m - 1h

    Daily Goal Daily Goal Daily Goal


    Today is a rest day. Take today off or Fast racing comes
    Take the day cross train for 30-60 from these endurance
    completely off. minutes runs. Once you have
    greater endurance,
    you can do faster
    speed training. Seems
    counter intuitive at
    times, but this is the
    way the body works.
    We'll build this run
    over the next few
    weeks.

    Rest Day Rest Day Long Run50m -


    1h 15m

    Daily Goal Daily Goal Daily Goal


    Today is a rest day. Take today off or The goal today is just
    Take the day cross train for 30-60 to get in the time at
    completely off. minutes your Long Run Pace.
    Rest Day Rest Day Progression Run1h -
    1h 10m

    Rest Day Rest Day Long Run1h 10m -


    1h 30m

    Rest Day Rest Day Progression Run1h -


    1h 10m

    Rest Day Rest Day Long Run1h 10m -


    1h 30m

    Rest Day Rest Day Progression Run1h -


    1h 10m

    Rest Day Rest Day RACE DAY!

    You might also like