IMPROVE YOUR MARK ON 10 KM
If you're tired of monotonous training film and certainly not improve your marks. Here are some CARE INSTRUCTIONS to better your marks at 10 km and your workouts more enjoyable. IT'S ON SPEED - If you miss the days rodadno and rolling, you've got "in the bag" 50% of the training you need to "raid" your best record of 10 miles. Let's see what are the steps you take in your new "roadmap": 1) Plan . Check the calendar, the careers that you love, your chances of training time, testing is faster than "view", etc. from your goals, you can draw your plans. 2) Wheel less, but faster . The filming of a hours hours are enough, at least, as a rule (does not mean you can not do, one day, a shoot). Continuous running sessions should last, usually, 45 to 60 minutes. Yes, the rates should be more intense, especially in the final kilometers of each continuous run. 3) not forget what you already know . That is, continues to work in the gym, stretching, massaging still and do not forget the work of running technique. 4) Series, series and more series . And preferably short. Series will be more recovery, more rapid rates and accumulating less. 5) weight can vary and be reduced, although miles less than before. Why? Because the rates will be higher. So do not miss you that your weight is reduced. 6) Race and compete again. is difficult in the first race of 10 kilometers you leave your best brand. There are many, so select it well and, among the variety, came the "good." Rely on our recommendations ...
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