Your goal is to finish 10k in 50 minutes.
You usually run at a steady pace, but would like to set an achievable goal within your range of capabilities.You have chosen to run a 10K in 50 minutes at 12 km/h or 5 min/km.With this type of progressive program, you should be aware of your running capacity and potential which will help you reach your goal.Jiwok's program of ten weeks with three workouts per week will help you get there, successfully.
This program is designed to progress very gradually.It includes different types of workouts, endurance levels, and interval training sessions which require more effort than you might be used to.Try to follow the instructions and rhythm patterns as requested.The aim of more intensive training is designed to improve your running speed and maintain it longer.As always, the stretches at the end of the sessions are essential as well as re-hydration.Be sure to check the condition of your shoes.Ideally your training days should be Monday, Wednesday and Saturday. The last session before your objective will be achieved on Friday or 48 hours before.GOOD LUCK.
