10K 8 WEEK RUNNING PROGRAM.
I will write this 8 week 10k running program 1 week at a time. I will take into consideration your busy life including family and kids but at the end of the program I want you to book into a 10k race and run it without stopping. If you know you can do that then you must do it under 1 hour. Check out http://www.ukresults.net/ to book your race. If you have any questions before you start just leave me a message on my hire fitness facebook site.
Here is your 1st week
MONDAY Go out and buy yourself a decent pair of shoes and digital watch.
TUESDAY After warming up your calves have an easy 18 minute run followed by 3 minutes hardish run. Jog for 3 minutes to recover then run hard for another 3 minutes. Repeat this 3 “on” and 3 “off” run jogs 4 times the do the easy 18 run again to cool down. Make sure you stretch at the end.
WEDNESDAY Rest and recover. If you are stiff it’s a sign your legs are weak. This will never be as bad again because your legs will adapt to the training. You might want to get into an empty bath with everything you ran in (except your shoes) straight after your run. Fill the bath up to the top of your thighs with cold water and stay there for 15 minutes. If you don’t move you won’t feel the cold. You will not ache the next day.
THURSDAY Leg workout to strengthen your legs. Free standing squat 20 times ( watch video), lunges ( watch video) 10 each leg and single leg calf raises ( watch video). If you struggle to finish the set good. If you don’t then go round again.
FRIDAY Swimming, 20 min. Front crawl only. If you cant please have lessons. It will be the best money spent and you will see your fitness go through the roof. Just like your running, it will be hard at first but before you know it you will be entering triathlons!
SATURDAY Rest.
SUNDAY Race pace 2 mile run. You are looking to do this in 18 minutes. Warm up and cool down accordingly.
Being stiff it’s a sign your legs are weak. This will never be as bad again because your legs will adapt to the training. You might want to get into an empty bath with everything you ran in (except your shoes) straight after your run. Fill the bath up to the top of your thighs with cold water and stay there for 15 minutes. If you don’t move you won’t feel the cold. You will not ache the next day.
Remember, if you have any questions please get in contact!
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