It will also be necessary to maintain an aerobic base of easy running to gain endurance. They started too quickly or did not work on their endurance enough at 10km pace.Ī 10km training plan is therefore a happy medium between working on your speed and your endurance. Some runners will feel a drop in speed from around 6km. Over 10km, you will be breathing hard and your lactate level increases gradually. As well as the ability to settle into a steady target pace and rhythm.įor an experienced runner, the emphasis is mainly on sessions to improve your Maximum Aerobic Speed (Vo2 Max) and this effort should help you find those extra few minutes or seconds to beat your personal best. In particular, we work on the Maximum Aerobic Speed (Vo2 Max) to improve your base speed. Interval training is essential in a 10km training plan Work on your Vo2 Maxįor more experienced runners who have done a few months or few years of training, it is important to introduce short and long interval sessions. In this way, we learn to manage our effort without pushing too hard. 3 runs a week, 4 runs, 5 runs, 6 runs?… Different parameters must be taken into account: your experience as a runner, your current fitness, your schedule and your specific training paces (Vo2 Max, 10km pace, threshold, fundamental endurance, etc.).įor a beginner, you should work on being able to run for 1 hour without stopping, but at a very easy pace, working on fundamental endurance and technique. Your goal target time is not the only question to take into account when we decide the training frequency. How many sessions to do per week to prepare for a 10km? Beware of errors in certain training plans.Interval training is essential in a 10km training plan.How many sessions to do per week to prepare for a 10km?.
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