How to Train for a 10K Race in 4 Weeks
- Day 1: Rest.
- Day 2: 30 minutes of easy running.
- Day 3: Cross-training (swimming, cycling, etc.).
- Day 4: 40 minutes of easy running.
- Day 5: Strength training ( squats, lunges, etc.)
- Day 6: Cross-training.
- Day 7: Rest.
Week 2:
- Day 1: Rest.
- Day 2: 35 minutes of easy running.
- Day 3: 30 minutes of easy running + 5 x 1-minute pick-ups (run hard for 1 minute, then recover for 1 minute).
- Day 4: 40 minutes of easy running.
- Day 5: Strength training.
- Day 6: 30 minutes of easy running + 6 x 1-minute pick-ups.
- Day 7: Rest.
Week 3:
- Day 1: Rest.
- Day 2: 35 minutes of easy running.
- Day 3: 30 minutes of easy running + 7 x 1-minute pick-ups.
- Day 4: 45 minutes of easy running.
- Day 5: Strength training.
- Day 6: 30 minutes of easy running + 8 x 1-minute pick-ups.
- Day 7: Rest.
Week 4:
- Day 1: Rest.
- Day 2: 30 minutes of easy running.
- Day 3: 30 minutes of easy running + 9 x 1-minute pick-ups.
- Day 4: 45 minutes of easy running.
- Day 5: Strength training.
- Day 6: 30 minutes of easy running + 10 x 1-minute pick-ups.
- Day 7: RACE DAY!
-
Inclined Pushups on Exercise Ball – Instructional Guide
Exercise Advice: Using an exercise ball, securely posi
-
Free Motion Cable Crossovers – Chest Exercise Guide
Exercise Advice: Using the Free Motion machine, secure
-
Squats with Hands In – Elastic Bands Exercise Guide
Exercise Advice: Stand on the exercise band with both
-
Chest Press Using a Door – Elastic Bands Exercise Guide
Exercise Advice: Wrap the exercise band to a door knob
-
Hundred for Back Issues – Pilates Exercise Guide with Photos
Exercise Overview The goal is to create circulation f
-
Decline EZ Bar Extensions – Triceps Exercise Guide
Exercise Advice: Position yourself on a decline bench
- Exercise Guides
- Lower Back Stretch – Stretching Exercise Guide with Photos
- EZ Bar Curls – Biceps Exercise Guide with Photos
- Abdominal Crunches – Abs Exercise Guide with Photos
- Dips – Chest Exercise Guide with Photos
- Machine Incline Press – Chest Exercise Guide with Photos
- Standing Tricep Extensions – Kettlebell Exercise Guide
- Rocking Barbell Calf Raises – Calf Exercise Guide with Photos
- Lying Tricep Extensions – Kettlebell Exercise Guide with Photos
- Bent Over Rear Deltoid Raises – Shoulder Exercise Guide
- Windmill – Kettlebell Exercise Guide With Photos
