I'm a fairly new runner who just completed my first 4k race. My goals now are to a) finish a 5k in three weeks with a slightly improved pace, and b) to complete a 10k with no walking by the end of August (about 6 weeks from now).
I finished the c25k program and am now on Week 2 of the Bridge-to-10k program. Interval training is definitely something that works for me. Does anyone have any advice about how to incorporate strength and cross training into this program? During c25k, I did 60 minutes of circuit training on my off days with one rest day per week, but I think that may be a bit much now that I'm spending considerably more time on my runs. Would love some advice from a more seasoned runner! My thoughts are:
Day 1 - B2-10k run
Day 2 - Stretch & strength
Day 3 - B2-10k run
Day 4 - Cross (30 - 60 min)
Day 5 - B2-10k run
Day 6 - Stretch & strength
Day 7 - Rest
Thanks for your help!
What type of strength and cross-training would you like to do? The best types of cross-training for runners are pool running (aqua jogging), cycling, and elliptical (probably in that order) which you can do on your off days. You can add strength work on your easy running days or on off days.
What do you mean that interval runs work for you? I'd say for a new runner, you should be focusing on aerobic development and limit the hard, anaerobic interval stuff for awhile. Aerobic development is the most important thing for a new runner.
Good luck, - Fitz.
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