A friends, family or competitive favorite-
Why? 10k/6.2mi is a fun distance to train with friends and also include the whole family. The distance can be accomplished walking only, jog/ walking, or competitively. My favorite 10k’s!- Crescent City Classic, Azalea Classic and Fiesta Classic
Rate of Perceived Exertion (RPE) Scale:
1-AT COMPLETE REST
2- Walking
3- Very light jog
4- Recovery run, extremely conversational
5- Easy/moderate, conversational and relaxed
6- Brisk, conversational. (Consider this marathon effort/pace)
7- Can speak short sentences, heavy breathing (10-mile to half marathon pace) 8- Can utter words, very heavy breathing (10K pace)
9- Single words if needed, extremely heavy
Rate of Perceived Exertion (RPE) is specific to you and your fitness level. The RPE listed in the Workout Details are suggestions. You are in charge of your own intensity. Always seek the advice of a physician before starting any fitness program.
Daily Summary:
Monday- I like swimming as an active recovery day but it is also my optional day off
Tuesday- Yes one of my “Favorites Workouts”. The motivation for this workout is to challenge myself(PE 5) for the 25 and pickup your tempo for the next .06. Then recover at a slow jog. walk or stand. This workout can be done on the track or at a park. PE(Rate of Perceived Exertion) means I’m in charge of my own walk/jog or run intensity.
Wednesday- Rest/Recovery
Thursday- Jog/walk warm-up PE 3/Jog/walk 15min PE 5/ cooldown PE 3
Friday – strength day. Included is a YouTube workout but you can reach out to your local gym or fitness trainer. I usually concentrate on core.
Saturday- My long run day. This workout warmup/cooldown, includes alternating intervals of time and Perceived Exertion.
Sunday – Elevation Strength Day. On a nice day I use the Wisner Overpass but a treadmill also works. The upside to the treadmill is easy access to hydration, and adjustable speed / elevation with intervals on walk/jog.
