10km Taper Program
Detailed below is a five week 10km taper training program leading up to the race at the end of the 5th week. It should be stressed that this program needs to be supported by general and specific strength training, mobility and psychology programs.
Before you start
Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. It is also recommended that before commencing the 5 week program that you complete a 6 month program of general strength training and endurance training in which time you run between 15 to 30 miles a week
Warm up and cool down
Each session should start and end with a 10 minute jog followed by stretching exercises.
Extra training days
If you wish to do more running each week then only carry out additional 50 minute easy steady running sessions. It is recommended that you have at least one rest day per week.
What are the benefits?
Sessions at 10km pace will improve Max VO2 and increase your
resistance to fatigue.
How do you calculate 10km - 5%?
Let us say your target 10km time is 36 minutes. This equates to
400 metres in 86.4 seconds.
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