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Your Way To Run 10 km under 40 m , By God Help

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Firstly, what must be understood is that in order for you to run sub 40 minutes for 10Km, you must be able to run below 4 minutes per kilometer for the distance

Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. You will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course).

What we are looking at to start with, is being able to run 5Km’s in 3min 50sec per kilometer. This will give you an overall 5K time of 19:10. Added into your training will be sessions at this speed as well.

Your components now consist of running at 10K pace, running at 5K pace and then add to this a long run of 1Hr 30min and you are ready to progress towards your objective.

Now, the secret to your training should be to balance your training with your lifestyle. Your running must never become too much for you. You must always be able to do the sessions asked of you, if you miss a training session you can’t make it up. There is no going back to make up for what you have missed.

Trying to make up for what you have missed is what normally leads to injuries.

Other 10k Training Programs available:

 

 

sub 40 minute 10K – 10k Training Program

Training Program towards a sub 40 minute 10K

Day

Session

Your Comments

Effort

01

60 to 70min easy distance

   

02

30min easy run

   

03

start with 5x2k R90 7min 50 (3.55 per k) T

   

04

Rest

   

05

longest run – ‘time on feet’ up to 1Hr 30min

   

06

easy day of 30min running

   

07

easy day of 10k running – relaxed

   

08

start with 6x1k R60 3min 45 to 3min50 L

   

09

easy day of 30min running

   

10

easy day of 1hr running

   

11

Rest

   

12

5K paced run – aim sub 20:00 5k

   

13

1hr easy run

   

14

easy day of 30min running

   

15

start with 10 x 400m R 60 400/86sec – no faster P

   

16

easy day of 40min running

   

17

30min easy 6x1min fast with 1min slow – 1min @ Race Pace F

   

18

Rest

   

19

Race day up to 15K

   

*

easy recovery after race. 30min – 1Hr

   

**

2nd easy day after race. 30min

   

***

final easy run after race would be Day 01 of program

   
       
 

Training explanations and must do’s :

T stands for 10K pace development L stands for 5K pace development   R = Rest F is for Fartlek Training .

Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk [“talk-test”] All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well.

This is a 3 week cycle and after every 3 weeks you are able to run a race, up to 15K. It is not recommended that you use this program to race above 15k. If you have raced 21k’s before continue to do so, but do not look to this program to achieve great results, as your long runs in this program are not sufficient for a ‘great’ effort over 21K. After your race day, it is imperative that you use the next 3 days as recovery.

The 5K paced run, you should not run faster than 19:10 on these days. If you want to run a hard 5K then you must do so on the race day. Adhere to this advice for success with the program.

 

After 2-3 months on this program, it is recommended that you take a break from this schedule. The break should be for 2-3 weeks and during this time you should take a break from running for 3-4 days and then come back to running by building up to distance runs without any quality sessions

[ The Off Training Period followed by The Build Up Period ]

Finally, this program is not recommended for a ‘beginner‘ who has not got a background of running. It is recommended that you have a reasonable amount of ‘running’ without injury before attempting this program.

in the end do not forget  to see the  important video Below

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Your Way To Run 10 km under 40 m , By God Help

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