Run-Walk 10k Training Plan Week 8
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 8 Jul 15 |
Jul 15 Run+Walk 46 mins |
Jul 16 Cross-Train 40 mins |
Jul 17 Run+Walk 52 mins |
Jul 18 Rest |
Jul 19 Cross-Train 40 mins |
Jul 20 Run+Walk 52 mins |
Jul 21 Rest |
Daily Breakdown
Monday - Run+Walk46 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 5 minutes followed by 1 minutes of walking repeatedly for a total of 36 minutes. Cool down walking 5 minutes. The goal for every run is to finish feeling strong enough to want to do it again – not so tired that you throw your shoes in the closet never to been worn again.
Tuesday - Cross-Train
40 mins @ 60-65% heart rate max
Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 10K training.
Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.
Reward yourself by scheduling a massage. It is the perfect compliment to your training program.
Wednesday - Run+Walk
52 mins @ 80-85% heart rate max
Warm up walking 5 minutes - then run for 5 minutes followed by 1 minutes of walking repeatedly for a total of 42 minutes. Cool down walking 5 minutes.
If you come across a hill en route, have no fear. Keep your torso tall an shorten your stride going up and lengthen your stride and lean slightly from your ankles going down. Keep your pace slower going up so you can enjoy the downhill!
Thursday - Rest
Skipping breakfast is a sure-fire way to skipping your workouts too. Start the day with a meal rich in complex carbohydrates and lean protein and you'll have the energy to get through your day!
Friday - Cross-Train
40 mins @ 60-70% heart rate max
Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 10K training.
Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.
If you get a side stitch while working out, slow your pace and focus on exhaling as the foot on the opposite side of the stitch strikes the ground.
Saturday - Run+Walk
52 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 4 minutes followed by 1 minutes of walking repeatedly for a total of 42 minutes. Cool down walking 5 minutes.
Learn to pace yourself while running. If you are struggling to get through your workout it most likely means you are going too fast. Slow down and find the pace you can have a conversation at and stick to it. You will finish your workout with a smile on your face and want to do it again the next time!
Sunday - Rest
Avoid blisters and chafing by wearing wicking materials like Coolmax or Dri-fit socks, shorts and top. Body glide is a lubricant that will help prevent painful chafing under your arms, legs and around the sports bra.
Disclaimer
WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.