By Brett Stewart
Follow the 7-week courses during this booklet and you’ll quick achieve the power and stamina had to entire any 10Kfaster than you ever notion attainable. extra approachable than marathons yet nonetheless awesome races, 10K runs are wildly well known. choked with easy-tofollow charts and beneficial images, 7 Weeks to a 10K has every little thing you want to find out about the stability of operating velocity and endurance:
• transparent revolutionary education programs
• Running-specific cross-training techniques
• Hydration and velocity recommendations
• Motivational recommendation on pushing tougher and crushing your race goal
Offering field-tested day-by-day courses and a finished description of what to anticipate on race day, this e-book has anything for everybody, from novices getting began to professional runners taking their education to the subsequent level.
Read Online 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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Extra info for 7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time
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. If you haven’t registered for a race and still want to test yourself without dropping some cash on an entry fee, take a week-long taper and then test yourself in a timed 10K using your watch or race against a friend.
Should I stretch before I run? A. That depends on what you mean by stretching. Yanking at cold muscles and holding them in an awkward position for 20 seconds? No. Not at all. You should never pull on cold muscles unless you’re looking for poorer athletic performance or even potentially injuring yourself. You should always warm up first with a brisk walk or slow jog, then some dynamic stretches like the ones we cover on page 98, before you start a hard training session or race. If you’re going out for an easy jog, use the first 5–10 miles to warm up, then loosen up a bit with a few of those moves and then continue your run.
With any severe pain, see a doctor immediately. Stop training and rest for one to three days while following the prescribed dose on the NSAID’s bottle. After three days, reduce the dosage and let your body heal itself. Relying on an anti-inflammatory long-term can prevent you from healing and also potentially damage your kidneys if taken in prolonged heavy doses. If you have any questions, call your doctor. Overtraining The easiest way to spot overtraining is when you’ve trained successfully for a while and suddenly your results start to drop along with your energy and desire to keep on training.