Wiki
Timer
Racing
Pre-Race Week
Pre-Race Day
Pre-Race Hours
Race Recovery
10k Training
target 4:00/km
Basics
- Stretching after each run
- if in form 20s&1rep per stretched
- otherwise 3-6reps&30-60s
- Strength training 3x/week
- 3-6 run sessions / week
- about 3 conditioning workouts per week
- 1 total rest day
- 8-16 weeks of training before race
- increase training by max 10% time or distance pre week
Easy Run
1-2x/week - can also be used as a short and easy recovery run
HeartRate Zone 2 or Zone 1 for recovery
Long Run
1x/week
> 10km
HeartRate Zone 2
Tempo Run
1x/week
include warmup/cooldown 10-15min
HeartRate Zone 4 / little slower than 4:00/km (eg. 4:10)
20 - 25 min, increase as progressing, may be split
Speed Run
1x/week
include warmup/cooldown 10-15min
6-8x 800m little faster than 4:00 (e.g. 3:50)
2min rest in between
progress/vary: amount of repetitions and disctance
Strength Run
1-2x/week - can be during Easy Run or Long Run (but not recovery)
include warmup/cooldown 10-15min
10x 45 hard up hill, easy down hill
or fartleg workout
Pace/Speed/Time Calculator
Pace Chart
connect with Garmin Connect