Read e-book online 7 Weeks to a 10K: The Complete Day-by-Day Program to Train PDF
By Brett Stewart
Follow the 7-week courses during this e-book and you’ll fast achieve the power and stamina had to whole any 10Kfaster than you ever idea attainable. extra approachable than marathons yet nonetheless striking races, 10K runs are wildly renowned. jam-packed with easy-tofollow charts and worthy pictures, 7 Weeks to a 10K has every thing you want to find out about the stability of operating pace and endurance:
• transparent innovative education programs
• Running-specific cross-training techniques
• Hydration and speed recommendations
• Motivational recommendation on pushing tougher and crushing your race goal
Offering field-tested day-by-day courses and a accomplished description of what to anticipate on race day, this e-book has anything for everybody, from novices getting began to professional runners taking their education to the following level.
Read Online or Download 7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time PDF
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Additional info for 7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time
What’s that? A. Ten to seven days before your race, you need to back off your distance and intensity to recover and prepare for a race. For longer distances like a marathon, the taper will begin with reduced mileage 14 days before the race and as little as a light two- to three-mile jog to keep loose in the three to four days leading up to race day. You’ll see what I’m talking about with the taper in the programs starting on page 51. Q. Can I run every day? A. Eventually, yes—but you need to build up your endurance and strength first.
In the Appendix you’ll find illustrated cross-training exercises, warm-ups and stretches, a training log and a run-down of what to expect on race day. How about a checklist so you don’t forget anything on race day? Need one of those? Well, now you’ve got it. S. What Is a 10K? “Why on earth do we run 5Ks and 10Ks here in the United States? ” —BILL RIBBLE, BRETT’S RUNNING PARTNER Let me be honest: When I first started running, I didn’t know the difference between a 401k and a 10K. Somewhere around mile 2 of my first 5K, the thought of completing a 10K seemed as irrational as climbing Everest in flip-flops.
My weight had easily eclipsed 200 pounds, and at 5’8” tall, I was the furthest I could possibly be from being an athlete. I had stopped playing sports, wasn’t dating and was pretty darn bummed about my life when one of my employees and good friend Chris Goggin challenged me to do a duathlon with him. I tell the story of that adventure in 7 Weeks to a Triathlon, but prior to showing up for that event, I “prepared” by running my first 5K. That day in downtown Hartford, Connecticut, a decade ago, my journey to becoming a runner was launched rather inauspiciously.
7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time by Brett Stewart