By Brett Stewart
Follow the 7-week courses during this ebook and you’ll speedy achieve the energy and stamina had to whole any 10Kfaster than you ever notion attainable. extra approachable than marathons yet nonetheless notable races, 10K runs are wildly well known. choked with easy-tofollow charts and worthwhile photographs, 7 Weeks to a 10K has every little thing you must find out about the stability of working pace and endurance:
• transparent revolutionary 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 complete description of what to anticipate on race day, this publication has anything for everybody, from rookies getting began to pro runners taking their education to the subsequent level.
Read 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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Extra resources for 7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time
TIP: Don’t wear that race’s T-shirt at that race—unless it’s famous for it. Pat’s Run in Tempe, Arizona, is one of those races, with nearly every one of the 20,000 participants proudly wearing “42” in honor of Pat Tillman. Pat’s Run changes the color and design every year, so each race is run with a sea of 42s in different colors from participants of previous years. A great pair of comfortable running shorts can last a long time, so don’t be afraid to spend a little extra on a few pairs that have the right pockets you may want for training and a pair or two just for racing.
Your quads, glutes, hips and calves are doing a tremendous amount of work and can easily fatigue. Your joints and feet are taking a lot more of a workload than they’re used to and will surely become sore. If you feel uncomfortable and can’t run anymore, walk. If you’re really beat, light-headed or dizzy, stop immediately and rest. Get medical attention immediately if those symptoms persist or you feel any of these heart attack symptoms: Discomfort, pressure, heaviness or pain in the chest, arm or below the breastbone Discomfort radiating to the back, jaw, throat or arm Fullness, indigestion or a choking feeling (may feel like heartburn) Sweating, nausea, vomiting or dizziness Extreme weakness, anxiety or shortness of breath Rapid or irregular heartbeats ANTI-INFLAMMATORIES It’s been said that “ibuprofen is a runner’s best friend,” but it’s extremely easy to become too reliant on “vitamin I,” causing health issues and even slowing your body’s natural ability to heal.
I think you’ll agree that getting an excellent workout in half the time—with sometimes even more positive results—is a good thing. Of course, intervals require more intensity for those shorter periods of time, but they’re well worth it. You’ll see plenty of intervals in the programs in Part 3. Q. Should I take an ice bath after a hard workout? A. That depends. How much do you enjoy jumping into a tub filled with ice? Some people swear by the reduced recovery time and less inflammation, others say it’s just a placebo effect.