THE 6 WEEKS 10KM TRAINING PROGRAM
Minggu
Senin
Rest/X-Training
Selasa
Rest/X-Training
Rabu
Speed
Kamis
Strength Training
Jumat
Rest/X-Training
Sabtu
Rest/X-Training
Minggu
Longrun
1 3 April 2017 4 April 2017 5 April 2017
45 Min Striding
6 April 2017
Guardian day
7 April 2017 8 April 2017 9 April 2017
5 km
2 10 April 2017 11 April 2017 12 April 2017
Fartlek 3 min Run, 2 min Jog, Rept.10x
13 April 2017
Gladiator Day
14 April 2017 15 April 2017 16 April 2017
6 km
3 17 April 2017 18 April 2017 19 April 2017
Fartlek 3 min Run, 2 min Jog, Rept.10x
20 April 2017
Assassin Day
21 April 2017 22 April 2017 23 April 2017
7 km
4 24 April 2017 25 April 2017 26 April 2017
10x200, rest 60 sec
27 April 2017
Knight Day
28 April 2017 29 April 2017 30 April 2017
8 km
5 1 May 2017 2 May 2017 3 May 2017
10x200, rest 60 sec
4 May 2017
Jumper Day
5 May 2017 6 May 2017 7 May 2017
10 km
6 8 May 2017 9 May 2017 10 May 2017
45 Min Striding
11 May 2017
Runner Day
12 May 2017 13 May 2017 14 May 2017
GTR 2017 Makassar
       

Here is an explanation of the terms used in the 10KM 'Next level' training program:

Speed:
Interval training where you alternate fast running with jogging or walking is an effective form of speedwork. Run the 400m at a medium intensity, walk or jog between each, then repeat. Ideally these sessions are done on a local athletics track, but they can be done anywhere. Hint, take a one 400m run and then take rest interval before taking another 400m.

Strength Training:
If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn't you want to get started? Well, studies show that strength training can do all of that and more. Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition.

Long runs:
This program suggests a slight increase in the distance of your long runs as you get closer to race date: from 5 km to 10 km. Run at a comfortable pace and enjoy these runs, the aim is to get your legs comfortable with the distance and help build endurance.


To help you in your preparation for the race, League Running Buddies will have training program that you can join. This program will start on 3 april until 11 May 2017 and will be held each week. It's free of charge and opened to everyone. Below is the training schedule:
* Wednesday, 7:00pm at Lap. Hasanuddin
* Thursday, 7:00pm at Taman Pakui Sayang
* Sunday, 6:00am at CFD Mandala
For questions regarding the 6 week 10KM training program with League Running Buddies Bali, please contact lrb@bercaretail.com