Surely to get 10k run fit I need to run 10k right?
An increasingly growing popular training method is HIIT (High Intensity Interval Training) also known as SIT (Sprint Interval Training) and HIIE (High Intensity Intermittent Exercise).
Studies claim that HIIT is a more effective way of training than steady state cardio. HIIT will expand your blood vessel flexibility and strengthen your heart, increase your athletic capacity and condition, improve glucose metabolism, and improve fat burning.
This style of training requires a high level of motivation from the participant. For short periods of time the participant will be expected to work at maximum effort followed by a short rest break before repeating the cycle until the set's complete. HIIT workouts usually can be anything from a minute to 30 minutes or so. My running HIIT workout lasts 15 minutes and is to be done three times a week. I start with a quick foam roll over body scan for trigger points. Then start my dynamic stretches in multiple directions to get switched on and safe to sprint (run fast).
My prep work takes about 5 minutes. So that's all my injury prevention stuff done now just 15 minutes to raise the bar.
* I recommend using grassy hills. They make sprinting safer for beginners. Grass playing fields or hilly roads are second best or last resort flat roads. Hill running shortens strides and naturally improves runners technique and strength.
15 MINUTES OF HIIT
5 mins 200m sprint /30 secs rest
5 mins 20 sec sprint/10 secs rest
5 mins 1 min sprint/1 min rest
* Rest is a walk or light jog
5 minutes to dynamic stretch cool down which will help bring the body back to balance and speed up your recovery so you have maximum freshness before your next HIIT.
Complete the HIIT workout three times a week for 3 weeks then on the 4th week attempt a steady state 5k-10k and see how you feel. YOU WILL BE SHOCKED BY HOW FIT YOU ARE! * I RECOMMEND LEARNING HOW TO FOAM ROLL SO YOUR POOR LEGS GET DESTRESSED AND MASSAGED TO MAX RECOVERY! After 12 weeks we would expect you to be more than ready for 10k. If you need help get in touch. Keep it fun, mix up your routes and challenges!
* You are responsible for your own health. We recommend you seek relevant professional consultation before taking on any exercise regime.
Budding Fitness Professional, Aspuring Motivational Speaker And Passionate Problem Solver.