Intermediate Run 10k Training Plan Week 7
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 7 Jul 1 |
Jul 1 Easy Run 45 mins |
Jul 2 Cross-Train 45 mins |
Jul 3 Speed Run 50 mins |
Jul 4 Cross-Train 45 mins |
Jul 5 Run 30 mins |
Jul 6 Endurance Run 80 mins |
Jul 7 Rest |
Daily Breakdown
Monday - Easy Run45 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 45 minutes at an easy effort level 7. Cool down walking 5 minutes.
You'll feel stronger for longer if you run at a conversational pace on your easy and longer runs. If you can talk, you are going at the right pace. If not, slow down and invest in a stronger finish.
Tuesday - Cross-Train
45 mins @ 60-65% heart rate max
Cross-train with non-running, low impact activities for 30-45 minutes. Optimal cross-training activities include cycling, strength training, yoga, Stairclimbing, group exercise classes and more.
Wednesday - Speed Run
50 mins @ 80-85% heart rate max
Warm-up walking 5 minutes at a brisk pace. Run 10 minutes at an easy pace. Then repeat the following 5 times: Run 3 minutes hard at 90% heart rate or 9 on I-Rate Scale followed by running 3 minutes at an easy pace to recover.
It is key to be disciplined and run the easy segments easy. Otherwise the quality of your running and progressing is compromised.
After the three-minute repeats, cool down running 10 minutes easy followed by 5 minutes walking easy. Share your goals with your family and friends. You just may motivate your buddies to get out there and do it with you!
Thursday - Cross-Train
45 mins @ 60-65% heart rate max
Cross-train with non-running, low impact activities for 30-45 minutes. Optimal cross-training activities include cycling, strength training, yoga, Stairclimbing, group exercise classes and more.
Avoid blisters and chafing by wearing wicking materials like Coolmax or Dri-fit socks, shorts and top. Bodyglide is a lubricant that will help prevent painful chafing under your arms, legs and around the sports bra.
Friday - Run
30 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 30 minutes at an easy effort level 6-7. Cool down walking 5 minutes.
Never underestimate the power of a 20-30 minute walk. It gets your circulation moving, decreases stress and refreshes your mind. If you're running short on time and can't get in the full 40 minute workout, walk for 20 minutes and it will maintain your fitness and boost your mood.
Saturday - Endurance Run
80 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 80 minutes at an easy effort level 6-7 on a scale of 1-10. You should be able to talk while running at this "conversational pace." Cool down walking 5 minutes.
Eat a meal that contains complex carbohydrates and lean protein within 30 minutes of finishing your workout to speed the rate of recovery.
Sunday - Rest
Rest from activity today and enjoy the day!
Disclaimer
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