Description

MY first 10KFeaturing coaching by Jay Blahnik and music by Nacional Recordsrev up for race dayYou’ve signed up for your first 10K… Now what? Just lace up your running shoes, grab your iPod nano, and dial up My First 10K. This workout provides the ideal amount of training to get you started and the right kind of coaching to ensure you finish.Award-winning fitness trainer Jay Blahnik specifically designed My First 10K for people who have never done a 10K race. This run mixes energizing, specifically engineered music and world-class coaching with walking and running to get you to the finish line. If you can complete this whole workout even just once before race day, you should be able to go the distance in the real event.No matter if you’ve never run or only run occasionally, My First 10K is crafted to jumpstart your 10K training with a mix of endurance training and speedwork. Each section is long enough to boost results, but not so long that you can’t make it through. You have the option to walk occasionally, which allows you to build your stamina progressively until you are motoring from start to finish.My First 10K is 40 minutes long, but it also has two dropout points, one at 20 minutes and another at 30 minutes. These early exits allow you to shorten the run when you first start training, then lengthen the workout as your stamina improves and your confidence builds.Here’s an overview of the run:• 5-minute warm-up• 4-minute endurance set• 10-minute interval set (firstdropout point)• 10-minute endurance set (second dropout point)• 10-minute interval set• CooldownIf you are new to running, take advantage of the dropout points and note how you feel at each dropout point, as well as at the end of each run. Try to go a little longer, a little farther, and a little faster each time you do the workout, and you will be ready for the full distance in no time.I use this audio routine personally when I run. It’s truly great. Recommended