Running Plan 10km
Autor: Novi Kapoor • March 26, 2016 • Study Guide • 341 Words (2 Pages) • 692 Views
Objective:
- To create a 6 week - 10km training plan and share among runners for Calicut Mini Marathon
- To use the plan to train IIM-K community, with the help of some of the regular runners in the campus
Points to be noted:
- The plan is especially meant for beginners (who has never done a 5 km or farther run). But we expect experienced runners also to join us in this program.
- The plan is meant for hilly terrain (like in IIM-K). So, limited the distance to 7.5 km only. On the run day, reaching 10 km would not be a problem if the above is executed properly
- If a runner misses a particular day, he should resume from the day he has missed
Running Plan:
Starts on 18th January 2016 and ends on 26th February 2016
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
Week 1 | 1.5 km slow run | 3 km slow run | Rest | 3.5 km moderate run | Rest | Rest or 30 minutes cross training | 3.5km moderate run |
Week 2 | Rest | 3 km slow run | Rest | 4 km moderate run | Rest | Rest or 30 minutes cross training | 4 km moderate run |
Week 3 | Rest | 3.5 km moderate run | Rest | 4.5 km moderate run | 2 km slow run | Rest or cross train | 4.5 km moderate run |
Week 4 | Rest | 4.5 km moderate run | Rest | 5 km moderate run | 2 km slow run | Rest or cross train | 5.5 km moderate run |
Week 5 | Rest | 5.5 km moderate run | Rest | 6 km moderate run | 2 km slow run | Rest or cross train | 6.5 km moderate run |
Week 6 | Rest | 7.5 km moderate run | Rest | 3 km slow run | Stretch and Rest | Rest | Run Day |
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