25 June 2012

BANNA 10K Road Race - 6 weeks to go!

Countdown to 3rd annual BANNA 10K Road Race and Fun Run.
Below are samples of 6 weeks training plan for 10km (beginners & intermediate). 

PLAN 1
WEEK MON TUE WED THU FRI SAT SUN
1 stretch  4K run 35 min cross 3K run + strength Rest 50 min cross 6K run
2 stretch  5K run 35 min cross 3K run + strength Rest 50 min cross 6K run
3 stretch  5K run 40 min cross 3K run + strength Rest 60 min cross 6K run
4 stretch  5K run 40 min cross 3K run + strength Rest 60 min cross 8K run
5 stretch  5K run 45 min cross 3K run + strength Rest 60 min cross 8K run
6 stretch  5K run 30 min cross 3K run + strength Rest Rest 10-K  Banna Race


PLAN 2
WEEK MON TUE WED THU FRI SAT SUN
1 Rest 4K run stretch  3K run  strength 50 min cross 6K run
2 Rest 5K run stretch  strength 3K run 50 min cross 6K run
3 Rest 5K run stretch  3K run  strength 60 min cross 6K run
4 Rest 5K run stretch  strength 3K run  60 min cross 8K run
5 Rest 5K run stretch  3K run  strength 60 min cross 8K run
6 Rest 5K run stretch  3K run  Rest Rest 10-K  Banna Race


Strength training - kettlebell, weights …
Cross training     - cycling, swimming …

More training programs for 10K at www.halhigdon.com

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