Women's Health Magazine - Fitness: Print It: Intermediate 10-K Training Plan

Women's Health Magazine - Fitness

Print It: Intermediate 10-K Training Plan Jul 5th 2012, 21:33 If you're a regular runner looking for a new challenge—or you want to improve your 10-K time—this plan is for you. This seven-week training schedule from Kim Maxwell, a running coach based near Minneapolis and founder of Kim Maxwell Fitness, calls for four days of running per week, plus one day of optional cross-training. Plan Overview: Weekday runs are 3 to 4 miles long and they include one day of speedwork, or faster running. "It's important to practice your goal race pace in training so your muscles learn the 'feel' of that pace," says Maxwell. "Your body will start to understand the demands placed on it at that pace and make adaptations that are crucial for when you want to go for that PR." The longest long run is 7 miles, 0.8 miles longer than the race. "Running longer than the goal race distance is important to improve stamina, which in turn increases confidence," says Maxwell. Print the intermediate 10-K plan! Too hard? If running 3 to 4 miles is a stretch for you, check out our beginner 10-K plan, which starts with 15-minute runs. Media files: preview (image/jpeg, 0 MB)

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