By Brett Stewart
Follow the 7-week courses during this booklet and you’ll quick achieve the power and stamina had to whole any 10Kfaster than you ever proposal attainable. extra approachable than marathons yet nonetheless outstanding races, 10K runs are wildly well known. filled with easy-tofollow charts and valuable pictures, 7 Weeks to a 10K has every little thing you must find out about the stability of working velocity and endurance:
• transparent revolutionary education programs
• Running-specific cross-training techniques
• Hydration and speed recommendations
• Motivational suggestion on pushing more durable and crushing your race goal
Offering field-tested day-by-day courses and a entire description of what to anticipate on race day, this e-book has whatever for everybody, from rookies getting began to professional runners taking their education to the subsequent level.
Read or Download 7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time PDF
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Additional info for 7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time
Q. Should I take an ice bath after a hard workout? A. That depends. How much do you enjoy jumping into a tub filled with ice? Some people swear by the reduced recovery time and less inflammation, others say it’s just a placebo effect. I say if you can handle it and feel it will help, then go for it. Not sure if you’re ready for it? Take an ice-cold shower after your runs and see how long you can stand under the freezing water. Q. Epsom salts? Isn’t that the stuff my grandmother used? A. While I can’t speak for your good ol’ Grams, I happen to know of some very distinguished runners who rely on a 15-minute soak in Epsom salts to ease muscle pain and cramps after hard runs.
My collection of the latest and greatest shoes grew to include at least one pair from each major manufacturer and plenty from specialty shops that most non-runners have never heard of. I’ve logged miles in so many different shoes, at one point I could practically recite all the differences between models and brands better than a shoe salesman. Eventually, in order to keep my wife from killing me, I settled on a few models from one or two of my favorite brands for road or trail running. I’m lucky enough to test some incredibly high-tech shoes before they even hit the shelves due to my partnership with a rather innovative manufacturer, so I get my geek fix several times a year.
Life happens, but you can always come back and pick up here or start over. WEEKS 3–7: Perfecting the form, seeing the most strength and fitness gains. ” in the FAQs on page 12). There will be one or more times during this 28-day period where you feel bulletproof. Remember, you may be a rockstar, but you’re not made of Kevlar. Act accordingly. WEEK 8: Tapering for The Race. If you have a race planned, this is where you’d taper (page 26) and prepare for your event. You’ll be running 50% of the distance with lower intensity, just enough to keep loose and active while also allowing for rest and recovery so you’re fresh and ready on race day.
7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time by Brett Stewart