What is promised is debt, so here you have the career training corresponding to the first week of our challenge to go from 10 kilometers to the half marathon. We take advantage of the first week to remind you that the best way to carry out the challenge is that you can now run 10 kilometers comfortably and that you are used to running for about three days a week.
Then you have the workouts: as we told you, three days of career training and one day of strength training. They do not have specific days so that you can organize the week: the ideal is that you leave a day of rest between the race trainings. For example, you can train on Tuesday (day 1), Thursday (day 2), on Friday you can enter strength training, and Sunday (day 3).
When talking about rhythms we will not specify a specific one, since it will depend a lot on each runner, but we leave you some guidelines so that know how to identify what rhythm we are talking about in each training:
- Normal rhythm: the estimated pace that you are going to take on race day. It is usually a few seconds slower than your pace in 10 kilometers.
- Smooth Rhythm: a rhythm that allows us to talk while we are running, to be able to work our aerobic base. We will also use it before and after fartlek training, series, etc.
- Quick walk: We will also use it to gain funds. It’s about walking at a good pace, as if you were doing a Power Walking session.
As for the fartlek training or pace changes: we will first do those five kilometers at a smooth pace, followed by 30 minutes of pace changes, alternating one minute at fast speed and another minute of recovery jogging or walking (allowing you to you get off well of pulsations during that minute). Ideally, let’s do all the fast-running minutes at the same pace, without going down in the last intervals.
We will explain the strength training tomorrow in an article exclusively dedicated to it, so that there are no doubts about the exercises. Will be exercises you can do at home or on the street, without the need for material.
Get to work, and run!
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