download 10 mile training plan for beginners

A 10K race – as well as the test described above – is only suitable for healthy runners. That way, you can rule out any risk factors. But, generally, getting a medical checkup before you start training for a race is a good idea. This test does not require much time you can do it almost anywhere, and it provides you with all the information you need for your next race. Therefore, it should only be used as a training tool when there is no other option for monitoring your performance ( e.g., for running hills). But remember that your heart rate can fluctuate significantly for the same activity based on the time of day. Of course, you can also wear a heart rate monitor during the test to determine your working heart rate on that day. If you divide your 5K time by five, you will find your individual anaerobic threshold pace. Depending on the weather and the ground, you can also run barefoot on the grass for five minutes.

Finally, jog for 10 minutes to cool down.

Now it’s time to run 5,000 meters as fast as you can – and don’t forget to jot down the time.

Rest for 10 minutes but don’t stand or sit while you wait.

This step should get your body up to speed and your legs ready to run fast.

Graduate by running 1,000 meters as fast as possible and jot down the time.

Begin jogging in 5 X 100-m strides – jog back to where you started as a break between strides.

Plus, the test – if performed regularly – is rather expensive.Īll you need to estimate your individual anaerobic threshold is a stopwatch, a flat place to run, and some motivation. Unfortunately, the values achieved on the treadmill don’t always transfer to running outdoors. This not only defines your training zones but also includes a sports medical exam. One way of determining this limit is to do a lactate test in a lab. Running at the Limit of Your Capabilities? A Lactate Test Helps Get Helpful Tips and Training Plans to Work on Your Running Performance.10K Run: Download the Running Pace Chart.How to Estimate Your Anaerobic Threshold.Running at the Limit of Your Capabilities? A Lactate Test Helps.

Download 10 mile training plan for beginners