The 10k races are short and speedy races in which you get at the top of your speed while challenging your resistance.
For an expert runner, the feeling of running fast can be as pleasent as torturing and, for that reason, 10k races are a great challenge for your body and your mind.
Expert runners are not the only ones to take part in these races. This distance can be attained by amateur runners and by those who have less time to train and, for that reason, it tends to be one of their most favorite races.
As we know that most of our readers want to improve their personal bests, you will now read about a hard workout plan for the 10k.
“INTENSE 1000 METERS”: HARD WORKOUT PLAN FOR THE 10K RACE
“The intense 6000 meters” is a short but hard workout for the 10k race that will demand your legs at the top and will help you “measure” yourself and know in which conditions you are for the next race.
The purpose of this workout is to run 6000 meters (60% of a 10k race) in 6 continuous blocks of 1000 meters each.
Each of these blocks must be run at two different rhythms: 600 meters at a 10k race rhythm and 400 meters at a half marathon rhythm.
In order to have this kind of training, it is important for you to know your half marathon and marathon rhythm (we recommend you to apply your previous experience and/or a Mc Millan Calculator) and to control your rhythm by means of a chronometer, a cellphone or any other device.
Then, for example, if your rhythm for the 10k is 40 minutes, it means that you can run 1000 meters in four minutes; and if your rhythm for a half marathon is 01.30.00, it means that you can run 1000 meters in 04:16.
INTENSE 1000 METERS
This workout for the 10k race has to be done as follows:
– BLOCK (REPEAT SIX TIMES)
– RUN 600 METERS AT YOUR 10K RHYTHM. RUN 400 METERS AT YOUR HALF MARATHON RHYTHM
– TROT DURING 10 MINUTES AND IMMEDIATELY START YOUR RECOVERY ROUTINE
In order to obtain the highest benefits out of this training and prevent injuries, we advise you to take into account the following recommendations and precautions:
– This type of workout is very demanding for your body and, for that reason, it is important to be in optimum physical conditions when starting to do it.
– You should do this type workoutduring the last 4/6 weeks before your next half marathon.
-Never apply this training in consecutive days (once a week should be enough) and avoid doing any other somewhat hard workout during the following 48/72 hours.
– Perform the warm-up explained in this article.
– In order to help you recover quicker, we advise you to have some of these anti-inflammatory infusions.
– As soon as you finish your workout, start an adequate recovery routine.
Photo by jammeh http://flickr.com/photos/jammeh/5677688382 shared under a Creative Commons (BY-SA) license