We will focus on a 10 kmrace and how much training will be required before the race. There is a chancea person, who is in good shape, runs the whole 10 kilometers. But thechances are that most of us wouldn't be able to finish the whole race. Traininghas to be performed before the race, so we will give you a plan of exercisesyou have to follow. This plan lasts for eight weeks, but bear in mind thathealth is an important issue, so do not do this if you have some healthproblems. Always discuss about these kinds of issues with your doctor. For somepeople start of the training can be a bit difficult, which is why, instead ofrunning, you can walk during the first week of the plan.
We will talk about the parts of theplan in which you will have to exercise and work out. The first part we willmention is running workout. Running is very good, so you should just run, andnot stress yourself with the time or other similar things. The most importantthing in running is the distance and it only matters if you have covered theneeded distance. It does not matter which pace you are using or how fast youwere going. Just try to run in a manner that suits you. Running has to bedone on Tuesdays, Thursdays and on Sundays, when the running should be abit longer.
Next is the strength and stretchtraining. Monday is a rest day, but some stretching and strength exercises haveto be done on Monday. Before every workout, you will have to performstretching. Strength exercises should be performed twice a week and they shouldconsist of pull-ups, push-ups, exercising on a machine or a free weightlifting. We recommend doing more repetitions with lighter weights. Crosstraining involves walking, cycling, snowshoeing, cross-country skiing, swimmingor similar exercises, but choose the exercises and intensity you feel mostcomfortable with. Do cross-country on easy days.
Rest is very important in orderto rest the muscles for following exercises. Friday is the rest day. We havementioned that running on Sundays will have to be longer and intensified. Wehave chosen Sunday, because this day we have enough free time. We repeat, justcover the needed distance, and do not think about anything else. When you aretired, try doing walking exercises, because they are very good. We have givenyou our plan, but think of it as a guide. It is important that you use your ownplan, the plan that suits you best.