Only a month to train for your 10K? Here's the solution
Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. There are three schedule options here: one for runners who can spare three days a week to train; one for five days a week; and one for six or seven days a week. Each option loosely relates to a range of target 10K times, and these are shown at the top of each schedule. The most basic option does assume youre already running a minimum of three times and 16-20 miles a week, so if youve never run before but youre committed to running a 10K in four weeks time youd be best to simply focus on building up the length of your runs rather than following the more speed-orientated structure of these schedules.
Two key things to remember:
HI guys, got my 1st 10k coming up in 4 weeks, managed to reach a reasonable level of fitness, so now wanna follow these plans to pollish up my time.
Prob a silly question, but could somone explain to me what is meant by 2.5M warm-up, then 6 x 600m or 2 mins, with 400m or 2-3 min jog recoveries, then 2.5M cool-down.
I understand "2.5miles warm up", but then "6x600metres" no probs, "or 2 mins".... of what?
This would help as it's easier for me to judge time rather than distance.
Nooooooooooooooooooooooooooo!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!(think that covers all the emotions im going through just now hahaha!)
craig - i am also fairly new to all this but i assume that 6 x 600m or 2 mins means 2 mins of fairly hard running - as hard as you can run for 2 mins at a time with rest or jog warm down in between if you would rather go by time rather than the 600m distance quoted.
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