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This running schedule is made
using: Running
schedule 10 km half advanced. Read this page also. |
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Your anaerobic running speed threshold
is calculated as a result of your current 10 km / 6.2 miles time. |
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For an overview of the
corresponding running speed and heart rate values see the page:
Endurance run training table
and Interval table. |
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For the interval training
schedule: Running
schedule 10 km half advanced. |
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The anaerobic threshold is
approximately equal to: 220-age-15. Another method is: take
80 % (beginners) to 90 % (advanced) of the maximum heart rate. |
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With
Race expectations you can
calculate a target time for the 10 km on the basis of another distance. |
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Read also:
Information run training tables. Especially the points: 1, 4 and 9 (if your 10 km / 6.2 miles time is unknown)
are important. |
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When the race is not in the weekend fill in the last week by yourself. You can take as example Saturday
as the day of the race. Take enough rest. |
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For a total overview of the schedules: Overview runningschedules. |
