Running Program | A guide for achieving 10Km Barefoot
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Look man, changing your life will start with small steps. I changed my life by Running – the benefits running has on your brain and body is immensely great. The way you’ll build a connection with your mind, body, and soul wilL elevate you on another level and make YOU the best person you can be. Trust me bro...
Run for your life.
Always keep in mind the following.
- 5-7 minutes of stretching after every run.
- Never run fast during the first 2Km, you won’t be able to effectively finish your run.
- Lastly, BREATHING is essential – that is the key.
During all your training that are called cruise runs, you should breathe from the nose (in & out). That is how you grow your aerobic base, and that is how you teach yourself to breathe properly. Only On intervals session’s or pushing your limits day (race, achieving PR) you breathe from your mouth.
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Week 1: The Beginning
Day 1
3Km run, focus on your breath – inhale (Nose) and exhale (Nose) deeply throughout the whole run.
Record the time!
Day 2
25 minutes bicycle – Set Program: “Speed Intervals”.
Day 3
Rest.
Day 4
4Km run, again focus on your breath. Go for cruising run – not too fast, not too slow.
Record the time!
Day 5
25 minutes bicycle – Set Program: “Speed Intervals”
Day 6
2.5Km run, slow pace: 8’00” per Km
Day 7
Rest.
Week 2: You’re making progress with small wins.
Day 1
5Km run, focus on your breath – inhale (Nose) and exhale (Nose) deeply throughout the whole run.
Go for a cruising run.
Day 2
30 minutes bicycle – Set Program: “Speed Intervals”.
Day 3
Rest.
Day 4
5Km run. Go for cruising run.
Day 5
25 minutes bicycle – Set Program: “Speed Intervals” + (1 minute plank & Superman exercise 15 reps) – 3 sets of each!
Day 6
3Km run, slow pace: 8’00”/9’00” per Km
Day 7
Rest.
Week 3: An adventure for the mind, body and soul.
Day 1
7Km run, focus on your breath – inhale (Nose) and exhale (Nose) deeply throughout the whole run.
Go for a cruising run.
Day 2
30 minutes bicycle – Set Program: “Speed Intervals”. + (90 seconds plank & Superman exercise 15 reps) – 3 sets of each!
Day 3
Rest.
Day 4
5Km run. Go for cruising run.
Day 5
25 minutes bicycle – Set Program: “Speed Intervals” + (45 seconds plank & Superman exercise 15 reps) – 3 sets of each!
Day 6
3Km run, slow pace: 8’00”/9’00” per Km
Day 7
Rest.
Week 4: Yes, that is you winning.
Day 1
5Km run, focus on your breath – inhale (Nose) and exhale (Nose) deeply throughout the whole run.
Go for a cruising run.
Day 2
25 minutes bicycle – Set Program: “Speed Intervals”. + (45 seconds plank & Superman exercise 15 reps) – 3 sets of each!
Day 3
Rest.
Day 4
20 minute bicycle.
Day 5
10 Km, it’s time. Breath. Focus on your breathing.
Day 6
Rest.
Day 7
Rest.
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