Finish a 10k run - 2 sessions per week over 12 weeks.

    • Type :

    • Duration :

      12 weeks
    • Level :

      Beginner (occasional physical activity)
    • For :

      men, women
    • Rhythm :

      2 times/week
    • Coach :

      Coach Jiwok
    • Number of workouts :

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  • Objective

    This training program enables you to finish your first 10k run with maximum ease.

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  • Description

    You practice running occasionally and you like exercising outdoors.
    You don't have a lot of running experience (it can be difficult to run more than 30 minutes without stopping) but you've decided to register for your first 10k, and finish it!
    We offer a program with 2 sessions per week for 12 weeks.
    You begin by mixing sessions of running and walking, then gradually you will increase the run time and decrease the walking time.
    Throughout the sessions, you will get more and more comfortable because you will establish your own running rhythm.
    This way, you will arrive at your 10km race in good form, and enjoy the race.

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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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