Προπόνηση για τα 10 χλμ

Source: Runner Magazine

http://www.runnermagazine.gr/proponhsh/Trexe-to-kalytero-sou-sta-10-xlm-se-6-evdomades?fbclid=IwAR281kb6kPzPjgB78bWDUxaH1wG8DOu3rQsMWRbB7Gy75HwqQt2A9IrQmPg

The 25 Golden Rules of Long Distance Running

Source: Runner Magazine, Bob Cooper

This is the master list of the most universally-accepted truths in running.

The rule states: The most effective training mimics the event for which you’re training.

This is the cardinal rule of training for any activity. If you want to run a 10K at seven-minute-per-mile pace, you need to do some running at that pace. “Runners are best served by running at goal pace and in the expected environment of that race,” says Ann Snyder, Ph.D., director of the human performance lab at the University of Wisconsin-Milwaukee.

The Exception: It’s impractical to wholly mimic a race—particularly longer distances—in training because it would require extended recovery. So, when doing race-specific training, keep the total distance covered shorter than the goal race, or run at your race pace in shorter segments with rest breaks (interval training).

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The rule states: Increase weekly training mileage by no more than 10 percent per week.

Joe Henderson, the first editor of Runner’s World, and Joan Ullyot, M.D., author of several running books, first popularized the 10-percent prescription in the 1980s. “I noticed that runners who increased their training load too quickly were incurring injuries,” says Dr. Ullyot.

The Exception: If you’re starting at single-digit weekly mileage after a layoff, you can add more than 10 percent per week until you’re close to your normal training load.

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