Running workout

[I_royalty_I]

Yeah I would agree that upping the mileage is a more important thing to do before you go to the speed workouts.
That depends how much time they have until they want to reach their goal though!

[Killala]

I would recommend mixing in distance workouts and sprint workouts.
You should push for at least a minimum of 5k for your distance workouts, up to 10k would be ok as well if you are up for it.
If you want to run 2.4k, then you should be able to push all the way through. You don't want to train for 2.4k, and then get tired right after you are done, you want to train through it.

You should also do sprinting workouts, which will probably have a pretty decent combined distance, but longer/more breaks.
I don't know how your tracks are laid out there, but from google it looks like one lap here is .4km. So do .4, then .8, then 1.6, then back down to .8, then back down to .4
You should sprint all of them, or at least be running at a pretty decent pace. Take long enough breaks in between where you are not winded at all and all ready again.

Just keep mixing it up and I'm sure you will get down to your goal in no time!

How do i gauge distance cus i'm most of the time not running tracks

[runbikesurf]

How do i gauge distance cus i'm most of the time not running tracks

mapmyrun.com

[tom hardy]

Don't start with the fast run as much as you can,be sure start with small run and then increase your speed step by step.You should sprint all of them, or at least be running at a pretty decent pace. Take long enough breaks in between where you are not winded at all and all ready again.(you need an account to see links)

[runbikesurf]

Don't start with the fast run as much as you can,be sure start with small run and then increase your speed step by step.You should sprint all of them, or at least be running at a pretty decent pace. Take long enough breaks in between where you are not winded at all and all ready again.

I applaud your amazing advice that would get her injured in less than a month.

[Snow]

I've been training for 10km the past few weeks and i'm taking it very easy. Every workout, I slightly increase my speed and the distance. I find it important to keep track of heartbeat per minute, this is a good guideline as to how long you'll be able to keep up at a certain speed and to how constructive your workout is being. It kind of depends on your age but there are many statistics on that and you might want to check those out if you're looking to improve your fysical condition and endurance.

[OFWGKTA]

Work on endurance in the beginning. Once you're comfortable with that, progress towards high intensity running.

[BlackblexHS]

She really needs to run more before trying to run faster. That's what the "Base" phase of cross country was for me was upping the mileage before working into the speedwork.

[Clydes]

Hi Killala,
To hit the timing of 9.40, use a running program, set goals and always listen to your body. Combine exercise with proper diet chart, listen to your body and keep a running log to measure your progress.
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[Niel]

Well i guess that something which works more than any other other thing and yeah for a fact it works on the overall body other exercises are for specific body parts.It should be done in the right way.


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