Basic training – Career 10 Km

I leave you a basic training to attain realise a career of 10 kilometres in less than 60 minutes. The training realises in 7 weeks, three days by week (Tuesday, Thursday and Sunday).

To who goes directed

If your aim is to finish a career of 10 kilometres, trying go down of 60 minutes, but enjoying of the event, east is your plan.

Recommendations to this plan

We do not present you an enclosed “plan” but some orientations of training so that you can adapt them to your diary, tastes, needs…

From our point of view have posed a workday of more intensity, another day of active recovery and a third of rodaje longer.

It is key to pull at least during 10 minutes after each training, especially the musculature involved in the type of work developed in the session.

It does not be necessary to recover stray trainings, and less still removing the necessary times for the recovery. So important like training is to rest and sleep the sufficient.

The work of strength is fundamental, and as we think that already know which exercises go you well for your muscular groups, to continuation only speak of numbers of series and repetitions.

We propose you train no more than 3 days by week, Tuesday, Thursday and Sundays.

1ª Week

Tuesday
Slow continuous career, 30 minutes. Estiramientos Soft during 10 minutes.

Thursday
Progressive continuous career 30 minutes (finish faster that have begun). Estiramientos Soft. Abdominal 3 exercises repeated 2 times to 15 repetitions by exercise. Estiramientos Soft during 10 minutes.

Sunday
Slow continuous career, 40 minutes. Estiramientos Soft during 10 minutes.

2ª Week

Tuesday
Warming during 10 minutes. Exercises of general strengthening, 10 exercises to improve cuádriceps, twins, pectoral, gluteo, abdominal, deltoide, tríceps, abductores, biceps and plant of the foot. 20 repetitions of each one of them, and repeated 3 times without recovery. Afterwards soft continuous career during 15 minutes. Estiramientos Soft during 10 minutes.

Thursday
Slow continuous career, 45 minutes. Abdominal 3 exercises repeated 2 times to 15 repetitions by exercise.Estiramientos Soft during 10 minutes.

Sunday
Slow continuous career, 50 minutes. Estiramientos Soft during 10 minutes.

3ª Week

Tuesday
Continuous career with changes of rhythm: 5′ Slow + 2′ to half rhythm.This sequence it is necessary to repeat it 5 times completing a total of 35 minutes of changes of rhythm. Estiramientos Soft during 10 minutes.

Thursday
Slow continuous career, 45 minutes. Abdominal 3 exercises repeated 2 times to 15 repetitions by exercise. Estiramientos Soft during 10 minutes.

Sunday
Slow continuous career, 55 minutes. Estiramientos Soft during 10 minutes.

4ª Week

Tuesday
Warming during 10 minutes. Exercises of general strengthening, 10 exercises to improve cuádriceps, twins, pectoral, glúteo, abdominal, deltoide, tríceps, abductores, biceps and plant of the foot. 20 repetitions of each one of them, and repeated 3 times without recovery. Afterwards soft continuous career during 15 minutes. Estiramientos Soft during 10 minutes.

Thursday
Slow continuous career, 20 minutes. Abdominal 3 exercises repeated 2 times to 15 repetitions by exercise.Estiramientos Soft during 10 minutes.

Sunday
Slow continuous career, 45 minutes. Estiramientos Soft during 10 minutes.

5ª Week

Tuesday
Continuous career with changes of rhythm: 4′ Slow + 2′ to half rhythm + 1′ fast rhythm. This sequence it is necessary to repeat it 5 times completing a total of 35 minutes of changes of rhythm. Estiramientos Soft during 10 minutes.

Thursday
Slow continuous career, 45 minutes.
Abdominal 3 exercises repeated 2 times to 15 repetitions by exercise. Estiramientos Soft during 10 minutes.

Sunday
Slow continuous career, 60 minutes. Estiramientos Soft during 10 minutes.

6ª Week

Tuesday
Progressive continuous career 40 minutes (finish faster that have begun). Estiramientos Soft. Abdominal 3 exercises repeated 2 times to 15 repetitions by exercise. Estiramientos Soft during 10 minutes.

Thursday
Slow continuous career, 50 minutes. Abdominal 3 exercises repeated 2 times to 15 repetitions by exercise. Estiramientos Soft during 10 minutes.

Sunday
Slow continuous career, 60 minutes. Estiramientos Soft during 10 minutes.

7ª Week

Tuesday
Slow continuous career, 20 minutes. Abdominal 3 exercises repeated 2 times to 15 repetitions by exercise.Estiramientos Soft during 10 minutes.

Thursday
Warming during 10 minutes. Estiramientos Soft during 15 minutes.