Comment préparer un 10 km en course à pied ?
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Comment préparer un 10 km en course à pied ?
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YouTubeUpside Strength
If you’re looking to improve your 10km time, but not sure where to start, here are 5 workouts to include in your training block: As an example, I will be using “sub 40” as a goal, with target pace being 4:00/km. 1) 12 x 400m (45s) FASTER than goal 10km pace. Short intervals with short recovery, aiming to be running these significantly quicker than goal 10km pace. 3:40-45/km with a sub 40 goal. 2) 4 x 2km (90s) TARGET 10km pace work. Longer intervals, aiming to be running these at approximately g
0:14
If you’re looking to improve your 10km time, but not sure where to start, here are 5 workouts to include in your training block: As an example, I will be using “sub 40” as a goal, with target pace being 4:00/km. 1) 12 x 400m (45s) FASTER than goal 10km pace. Short intervals with short recovery, aiming to be running these significantly quicker than goal 10km pace. 3:40-45/km with a sub 40 goal. 2) 4 x 2km (90s) TARGET 10km pace work. Longer intervals, aiming to be running these at approximately g
38.1K viewsJul 28, 2024
FacebookTriathlon & Running Coach
4 BULLET POINTS… To help you run a 10km PR 😉 1. Build up aerobic capacity AIM: To make your ‘engine’ bigger ie: make you fitter and stronger. HOW: Run near your Individual Maximum Aerobic Training heart rate, ( IMAT ) for at least 60mins. IMAT is calculated as follows Max HR -40 = IMAT Note: Add 10 beats if it’s very hot and humid where you train. EXAMPLE : Max HR 180 -40 = 140HR ( or 150 in hot tropical countries) Frequency: 1 x week 2. Do leg speed work ( neuromuscular development ) 10km is a
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4 BULLET POINTS… To help you run a 10km PR 😉 1. Build up aerobic capacity AIM: To make your ‘engine’ bigger ie: make you fitter and stronger. HOW: Run near your Individual Maximum Aerobic Training heart rate, ( IMAT ) for at least 60mins. IMAT is calculated as follows Max HR -40 = IMAT Note: Add 10 beats if it’s very hot and humid where you train. EXAMPLE : Max HR 180 -40 = 140HR ( or 150 in hot tropical countries) Frequency: 1 x week 2. Do leg speed work ( neuromuscular development ) 10km is a
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FacebookTriathlon & Running Coach
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RUN A FASTER 10km using these sessions Do you want to get a 10km PR ? Do you want to drop your running partner? Or do you just want your running to feel easier at a faster pace ? TRAINING NEEDS STRUCTURE If you have no structure to your current training, why not follow this very simple plan to improve your 10km time in only 6 weeks 💥 IMPORTANT RULES: 💥 1. Always make sure at least 80% of your training is at an aerobic pace. A pace that you can talk at without any problems. 😉 2. PUT at least O
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Improve your 10km run time with these sessions Want to get a 10km PR? Want to drop your running partner? Or do you just want your running to feel easier at a faster pace ? If you have no structure to your current training, why not follow this very simple plan to improve your 10km time in only 6 weeks BACKGROUND: 😎 When I was 40, I ran 29:56 for 10km and also won the Masters 10km World Championships. Recently, I was I looking back through my old training diaries and these were some of my key ses
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