Beivied - Nike Human Race 10km - Training Programmes

Now that Alice have also signed up for Nike Human Race Run, we have only five weeks left to train for our very first 10km run.

Since Alice is still fasting, it is actually more difficult for her also. so I start looking to see if there is a 4 week training programme.

http://www.time-to-run.com/beginners/first10k.htm this one, you need to go down to the last 1/3 of the page for the useful information. too much talk.

http://www.jogscotland.safety.ed.ac.uk/useful/training_prog.shtm also at the bottom of the page. look for the first 10km 4 week schedule, cos the next one is targetting a much shorter completion time.

http://www.rralebanon.org/content/10k-4-week-training-program this one is interesting because it shows what is easy, and the speed definition



The similarity of all/most of the training programmes:
1) Do interval running for at least two times a week, during weekdays, with one or two days rest day in between.
2) Rest days are not inactive days. You still need to do stretching, body conditioning exercises. Just not cardio. It can be a run also but a really easy one.
3) Longer runs on Sundays. Build up to 8k for most of the training program. something like 4km, 6km, 8km then final race day 10km. Only one program put run 10km the weekend before.
4) Every Sunday run, irregardless of distance, you have to run at the speed that you want to achieve at the 10km race. so our estimated completion time for 10km is current speed for 5km times 2.15. mine would be 41 min x 2.15 = 88 min, about one and a half hours. sounds a lot hor. sigh. so it is a 6.7km/hour speed to maintain during the weekend training runs.


if you look at the target time and the speed definition, we are always at Recovery speed. @_@


other programmes


http://www.endurancetraining.com.au/Articles/Training%20for%20a%2010k%20Event.pdf this one seems quite good.

the other one that i quite like is
http://www.fiterati.ca/news/beginners-6-week-walkjog-10k-training-program/

It is kinda weird that the same website has two different training program for 10k
http://www.fiterati.ca/news/training-plan-run-10k-in-6-weeks/ I think the walk jog program is more suitable for people like us.

have to start training.. have to start training!