Finish a 10k run - 2 moderate sessions per week for 8 weeks.

    • Type :

    • Duration :

      8 weeks
    • Level :

      Intermediate (regular physical activity)
    • For :

      men, women
    • Rhythm :

      2 times/week
    • Coach :

      Coach Jiwok
    • Number of workouts :

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  • Objective

    The aim will be to run 10 k without stopping, listening to your body and its rhythms to progress your endurance while enjoying the exercise.

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  • Description

    You run from time to time but without a routine. You are able to run about 30 to 40 minutes continuously.
    Now you feel ready to subscribe to a "10k".
    This program prepares you with 2 easy workouts per week for 8 weeks.
    You begin by mixing sessions of running and walking, then gradually you will increase the running time and decrease the walking time.
    During the first session you will learn to identify your comfortable pace, then you will lengthen the running sequences gradually, eventually reaching your distance goal of 10km.

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  • Coach Guidelines

    For your comfort and to prevent injury, check the condition of your shoes before you start this program.
    Be sure to hydrate yourself every day to maximise recovery.
    Stretch well after each session to promote good muscle elasticity.
    Follow the instructions for each individual session; there are different challenges to meet.
    Equip yourself, if possible, with a heart rate monitor to ensure that you are working within your capabilities, especially on the first session.
    Respect deadlines between each session; this program offers to space your workouts three to four days apart.
    Do not exercise for at least two hours after a meal as this may give you discomfort.
    If the last meal was eaten more than four hours before a workout, eat a cereal bar in the hour before your session to avoid the risk of hypoglycemia.
    Make your last workout preferably 48 hours before the race.
    Good luck!

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