So this is week 9 of my new running adventure (week 4 of the current program I am using). After next week and 10 weeks of training under my belt, I plan on using a 12-week 10K training program to continue the journey...
Spark Your Way to a 10K 10K Training Programs -- By Jen Mueller, Certified Personal Trainer & Marathon Runner
excerpt from article...
10K Jogging Program
This 12-week program is designed for those who can comfortably run 2 miles, but want to work up to a longer distance. It is a general guide and may need to be adjusted depending on your fitness level. Also adjust speed or distance as necessary. This program assumes you’ll be jogging a 10K race at the end of 12 weeks. The last week of the program decreases your workout time so that you can rest in preparation for the race.
Week Day 1 (miles) Day 2 (miles) Day 3 (miles) Total Weekly Miles 1 2 3 2 7 2 2 3 3 8 3 3 3 4 10 4 3 2 3 8 5 4 3 4 11 6 4 4 5 13 7 5 4 5 14 8 6 5 4 15 9 4 5 4 13 10 6 5 6 17 11 6 5 6 17 12 4 3 4 11
We recommended jogging 3 times per week (spread across the week and not 3 days in a row), and cross-training another 1-2 times per week. Cross-training includes other cardio activities besides running and walking, such as biking, swimming, elliptical, rollerblading and other sports.
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