10km Running program: Weeks 5 – 8

With the new sprint comes also an updated Running Program! In order to keep the running exciting and also progressive, I have decided to update the program for every Sprint meaning every 4 weeks.

During Sprint #2 I ran according to my first Running program and I found it working generally well for me. It was manageable: not too easy, but not too challenging either. Naturally I have some running background, so it’s definitely not a program for beginners but more for people who have been running more or less systematically few times a month though not very long routes either time or kilometer wise.

For Sprint #3 I decided to do following updates based on my experiences from Sprint #2:

  1. Add alternative option for running: one run can be replaced by another form of aerobic training, e.g. bicycling. I find it a good thing to have possibility to vary running to other forms of training to (a) keep the program interesting, motivating and flexible enough and (b) minimize risk of injuries by varying the form of strain to your body. In Sprint #2 I noticed that even though I bicycled a lot, I still also “forced” myself to do also all three runs every week as otherwise I would have felt it to be cheating – thus it’s good to have it written in the program, that occasionally it’s OK to switch between running and other sports ; )
  2. Add-up the challenge of the program. As I was able to manage this program well during previous Sprint, it means that I’m ready for some extra challenge in order to keep progressing on my journey. For Sprint #3 the extra challenge will come by simply increasing the duration of the exercises to build-up the endurance. Other way to increase the challenge would be to add intensity in the training, but I decided to go with duration. Let’s look at the intensity perhaps in next sprint!

With the above learnings the updated Running Program will look the following:

10km running program, weeks 5-8


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