No nezze mondjuk igy nezne ki szerintuk idealis
esetben egy elso 10 km versenyre a felkeszules. Csak
hogy lasson ilyet is. Nem mintha en feltetlen
egyetertenek vele, en jobb szeretem azokat ahol fut az
ember edzesen tobbet, maga ugyis futott mar, tehat
maganal nem az a kerdes le tud-e futni ennyit. De meg
ez is ilyen. Majd mutatok meg.
10 Km Novice
If you are running your first 10 kilometre run, you
don't need to run quite that far in practice.
Just as most marathoners pick 30 to 35 kilometres as
the distance for their longest pre-race workout, you
can stop short too.
The following schedule suggests 8 kilometres as the
longest pre-race workout for the 10 kilometres, at
least mid-week. You do this the week before you
race.
Your distance drops the final week, allowing you to
taper. Inspiration and the camaraderie of the crowd
will allow you to run farther on race day, Sunday, 8
April.
Many runners do their long runs on Sundays--but there
is nothing magic about that day rather than Saturday.
If it is more convenient, run long any day of the
week, flip-flopping workouts.
When you run long, pay attention to time, and
don't worry about how far you are running. One of
the secrets of running farther is to run slower. The
other workout on the weekend involves cross-training
(biking, swimming, walking or another sport). Two days
of the week are for rest.
Week MON TUE WED THU FRI SAT SUN
1 rest 5km 5km 5km rest cross train 40 min
2 rest 5km rest or easy run 6km rest cross train 45
min
3 rest 6km 5km 6.5km rest cross train 50 min
4 rest 6km rest or easy run 7km rest cross train 55
min
5 rest 6.5km 5km 8km rest cross train 60 min
6 rest 6.5km rest or easy run 5km rest or easy run
rest 10km race