Brett Stewart's 7 Weeks to a 10K: The Complete Day-by-Day Program to Train PDF

By Brett Stewart

ISBN-10: 1612431887

ISBN-13: 9781612431888

TRAIN TO overwhelm A 10K in precisely 7 WEEKS
Follow the 7-week courses during this ebook and you’ll quick achieve the power and stamina had to entire any 10K—faster than you ever concept attainable. extra approachable than marathons yet nonetheless remarkable races, 10K runs are wildly renowned. choked with easy-tofollow charts and invaluable images, 7 Weeks to a 10K has every little thing you must learn about the stability of operating pace and endurance:
• transparent innovative education programs
• Running-specific cross-training techniques
• Hydration and velocity recommendations
• Motivational suggestion on pushing tougher and crushing your race goal

Offering field-tested day-by-day courses and a complete description of what to anticipate on race day, this e-book has whatever for everybody, from newcomers getting began to professional runners taking their education to the following level.

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Additional resources for 7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time

Sample text

In order to keep us all safe out there, let’s agree to the following rough guidelines: Treadmill: Volume 80–100%—Crank it as high as you want to drown out the bad gym tunes and the sound of the guy panting next to you. In the gym, earphones are the universal symbol for “I’m here to exercise, don’t bother me” and will hopefully keep someone from distracting you with questions about changing the TV station or how to use the elliptical machine. Trail & Sidewalk: Volume 60–70%—Metallica is pumping through your cranium, but you can hear other bikers, runners, dogs or even horses coming up from behind.

About 15 degrees is considered normal “rolling” of the foot to absorb the impact when running, ending with the runner pushing off evenly from all toes. Normal (or neutral) pronators make up about 15 percent of all runners, although there are many shades of “slightly over- or underpronators” that could easily fit into this group. Neutral runners will commonly have a normal arch to their foot; when stepping out of the shower their footprint looks like there’s a missing imprint area where about 45% of their midfoot doesn’t touch the floor.

Now, instead of focusing on my tunes I enjoy hearing cheers from the sidelines and encouragement from other runners as they pass me on the course. Running without music actually changed my life. ’ All I could muster in response was a grunt, as the man who uttered them sprinted ahead. I chased him to the finish, a mere 11 seconds behind—my 5K PR to this day. And I never let him go. The man? ” I’ve been lucky enough to run some amazing races in unbelievably beautiful areas all over the United States—from sea to shining sea, plains to mountains—with and without tunes.

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7 Weeks to a 10K: The Complete Day-by-Day Program to Train for Your First Race or Improve Your Fastest Time by Brett Stewart


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