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The number-one injury experience by Runners World readers: iliotibial band syndrome (ITB). This simple routine addresses that common trouble spot.
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10km, training programme
For the training on a Tuesday, is that run 3km, then do 4 x 1:00min AI then do another 3km run? so in essence you are doing 6km?
That’s correct, Matthew.
I’ve been doing 5km all along, i started with the 10km programme and now i feel ready to do my 1st 10km this weekend 13/10/2012 but i am so nervous that i might not see the finish line…
This is a beginner 10km training program BUT I see that some days, we have to run 10km, 11km, etc. A program suppose to get one fit enough to do a 10km on race day. If one can do 2x8km in a 6 week period, he/she will be able to run a 10km without any hassles
I dont understand, what does it mean 4x 1all???
I have managed to run a full 10km on 9 August 2013, but my time was 84 minutes. I am hoping, with this program, to improve on my PB – my next 10km race will be 15 September. Is that manageable?
Hi looking for programme to broke sub 40minutes please.
If this program is for a beginner (person that has never run before),I believe that such a person will end up in hospital within 2 weeks due to a serious injury, hart vailure, etc. Where in your life have you seen a “beginner” doing 25 plus km a week from start?!! This program will result in “beginners”, within a couple of days decided to never put runnining shoes on again.
For people who have never run before, we recommend following this programme:
Please shout if you have any more queries.
I’m a little confused about the Gentle Pickups (GPs). Take Week 1, Thursday, for example. It reads: “6km 3GP”. Does that mean INCLUDED IN the 6km run, there should be three lots of 100m sessions where one’s pace is built up to 90% max, then reduced back down to a walk until full recovery?
Is there any specific recommendation on how far into the 6km run, one should do the GPs? Should the GPs be done straight after one another?
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