Training plan for 10K

Training plan for 10K 2017-11-10T14:14:09+00:00
For the 1st timer (1mile =1.6km)
Week Mon Tue Wed Thu Fri Sat Sun
1 Stretch & strength 4.0 km run 30 min cross 3.2km run
+ strength
Rest 40 min cross 4.8 km run
2 Stretch & strength 4.0 km run 30 min cross 3.2km run
+ strength
Rest 40 min cross 5.5 km run
3 Stretch & strength 4.0 km run 35 min cross 3.2km run
+ strength
Rest 50 min cross 6.5 km run
4 Stretch & strength 4.8 km run 35 min cross 3.2km run
+ strength
Rest 50 min cross 6.5 km run
5  Stretch &  strength 4.8 km run 40 min cross 3.2km run
+ strength
Rest 60 min cross 7 km run
6 Stretch & strength 4.8 km run 40 min cross 3.2km run
+ strength
Rest 60 min cross 8 km run
7 Stretch & strength 4.8 km run 45 min cross 3.2km run
+ strength
Rest 60 min cross 9 km run
8 Stretch & strength 4.8 km run 30 min cross 6.5 km run Rest Rest 10-K Race
10K Run: 8 week training schedule (By Hal Higdon)
Intermediate – wanting to improve your time (1mile =1.6km)
Advanced – looking for peak performance in the race (1mile =1.6km)
VO2 max is a term commonly used by runners to assess your body’s efficiency in processing atmospheric oxygen.

It is the maximum volume (V) of oxygen (O2) in milliliters that you can use in one minute, per kilogram of body weight, while breathing air at sea level. Knowing your VO2 Max is good for those keen on testing and improving on their personal fitness.

Still others will use that piece of information to assess how they compare to others (“standards”) who are doing their same sport. By knowing what your current VO2 Max is, you can objectively assess your progress as you improve your cardiovascular fitness.