It also helps with the removal of the waste products which accumulate in your muscles after harder efforts.” “This allows your body to adapt to the training workload and therefore improve. This will mean that you are running in the 60-65% range of your maximum heart rate (MHR) and it should be no more than 35 minutes in duration. You should be breathing easily and be capable of holding a conversation throughout the run. “These should be nice and easy and you should feel relaxed,” says Kerry. Types of Run In This Training Plan Recovery Runs This will not only keep your training interesting, but also build your speed and endurance to ensure 10K success. The plan mixes up the kind of running involved and also suggests days for strength training. ![]() Our 12-week 10K training plan is designed by running coach Ed Kerry ( .uk), and if you follow it to the letter, there’s no reason you can’t strip minutes off your previous best. Forget fun runs and fancy dress – you’re going all out for a PB, and you need the plan to get you there. You’ve run 10Ks in the past, many times, and now it’s time to get serious.
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