Intermediate Run 10k Training Plan Week 9

Week at-a-Glance

Daily Breakdown

Warm up walking 5 minutes - then run for 40 minutes at an easy effort level 7. Cool down walking 5 minutes.

Adding strength training to your routine can improve your breathing and posture, and reduce muscular fatigue.

• Find 40 minute Routes
• Add this workout to your diary

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.

Research shows that getting less than 7-8 hours of sleep each night can have an affect on performance and weight. Sleep plays a vital role in your new walking career!

• Find 45 minute Routes
• Add this workout to your diary

Warm-up walking 5 minutes at a brisk pace. Run 10 minutes at an easy pace. Then Repeat the following 4 times: Run 5 minutes comfortably hard pace at 85% heart rate or 8.5 on the i-Rate Scale followed by running 2 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 ten-minute repeats, cool down running 5 minutes easy followed by 10 minutes walking easy. You are what you eat.

Keep a log of what you consume daily and it will give you a better perspective of what goes into your system. Eat smaller, more frequent meals well balanced with fruits, veggies, lean protein and even fats too.

Skipping meals is the quickest way to gain weight and decrease the performance of your next run or walk. Think of your car and how it runs. If you run out of fuel, the car simply doesn't move. If you put dirty fuel into the tank, the car doesn't run efficiently.

Food is fuel. Fuel well for your next performance.

• Find 46 minute Routes
• Add this workout to your diary

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.

Create a special playlist for your next workout. You'll look forward to the walk and music has been shown to improve performance as well!

• Find 45 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes - then run for 30 minutes at an easy effort level 6-7. Cool down walking 5 minutes.

Monitor your morning heart rate for signs of improvement. As you get fit, your heart rate will drop. Count for one minute. On average, runners resting heart rates can be from 50-60 beats per minute. The lower the resting heart rate the stronger your heart is.

• Find 30 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes - then run for 60 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.

• Find 60 minute Routes
• Add this workout to your diary

Rest from activity today and enjoy the day!

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.