Further information to make a success out of your 10k training programs.
You have been training on the program for 3 to 4 months and you are beginning to feel jaded and the progress has become a little slower. It is time to rest.
Rest and recovery is most important. We recommend a break of 2 to 3 days of no running, a time to enjoy the ice cream and to go to the movies and eat pizza. Yes, this is the period to put on a few extra kilos. This is always a good sign, as it shows your body is responding to the change.
These days off are also most important mentally, to break the obssession and to refocus on the future with renewed vitality.
After the days off, you need to go through a further 2 weeks of light relaxed running before returning to the build-up which precedes returning to the 10k training routine.
The training during this period is light aerobic and is specifically aimed at getting the body and mind back into a light routine.
The 2 week cycle will consist mainly of building up to 1hr runs at a gentle pace. All 'niggly' injuries or colds etc should be a thing of the past and ideally they should all have been dealt with during your 3 days off.
A planned Rest and Recovery is as important as the training itself.
The 2 week schedule is simple and should always remain uncomplicated, do not look to return to training with a bang, it should be a gradual return and then followed by a 6 week build up or longer depending on your goals and ability.
Running is also meant to be enjoyable and the programs should provide for a balanced life with results along the way.
If you have a heart rate monitor, training during the next number of weeks will be made easier by using your monitor to keep your sessions relaxed and easy, which should be done below a certain 'pulse rate' to achieve the slow return to training.
The 2 week cycle - 'time on feet' see schedule below
After the 2 week recovery cycle see >> The Build Up Period
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