Send us a textBrief Summary of EpisodeIn todays episode we are going to be covering the 10k.We will look at some training plans for 10kbest advice for 10k.Also, we are going to look over the career of one our most famous athletes.Plus, we are going to look into how to use intervals.Bullet Points of Key Topics:Well lets put all we have learned into a 10k training plan.Now I am assuming that you may have done lets say a couch to 5k.  Now you want to step up to the next level.What elements are we going to be looking into:Long Run.Speed Session.Tempo runs.and not forgetting relaxed runs.Before we move forward and start training. I would, as part of your training, go for a 10k walk.  Or maybe go for a longer walk.  Get used to being on your feet for over an hour.A lot training plans would get you doing all these sessions straight of the bat.I think walking is just as an important part of your training as running is.The Long Run.Speed SessionHere are some example sessions you can try:1) 6x 800m @5km pace with 400m easy recovery2) 8x 200m @mile pace with 200m jog recovery3) 5x 2mins @5km pace + 4x 4mins @5-10km pace, with 90secs recovery between reps, 3mins recovery between sets.Tempo RunsRelaxed Runs for 10k runningNow a key part of your 10k training are the recovery runs.  Not to be confused with recovery days.What do recovery runs do for your body:Easy runs, also called recovery runs, are all the other miles—not the tempos or track repeats or long runs. They’re the entries in your training log that make up a large percentage of your weekly mileage total, but with which you don’t bother to record much data: Simply an “8” or a “6” or a “park loop” suffice to remind you what you did that day.SummaryTip of the Week.Running PowerWhat is running power and its significance?Athlete of the weekSteve OvettA legend of the sport.  And one of the main characters in one of Athletics major rivalries in the early eighties.He won a total of 8 major medals spread over 4 championships.  This included a bronze and gold at the 1980 Moscow Olympics.Resources & LinksTempo runs https://www.active.com/articles/improve-your-10k-time-with-weekly-tempo-runsSpeed session https://www.redbull.com/se-en/how-to-improve-10km-running-timeEasy runs https://www.runnersworld.com/advanced/a20835578/the-easy-day-pace/How fast tempo runs? Lucy Tomlinson Christmas Offer for Welcome PilatesWelcome Pilates Website  Brian's Run Pod has become interactive with the audience. If you look at the top of the Episode description tap on "Send us a Text Message".  You can tell me what you think of the episode or alternatively what you would like covered.  If your lucky I might even read them out on the podcast.InstagramMy Favourite BandSupport the showBrian's Run Pod

Ver todos los episodios