Race training to pass from 10 to 15 km

This is an example of running practice to run 15 km in 15 weeks with trainings 4 times a week indicated for healthy people who already practice some kind of light physical activity and who like to run doing it to have a healthier life and some leisure time.

It is important not to hurry and keep the race plan to the end, following each step that we propose here because it will be possible to improve your physical condition gradually, with low risk of injury. Wear proper runner clothing and good sneakers to protect your ankles and knees. See the clothes indicated here.

If you feel any pain in the hip, knees or ankles you should stop training and seek medical and physical therapist help to recover, because a badly healed injury can worsen and impair training. See the most common causes of pain in the race and how to avoid each by clicking here.

Remember that it is also very important to strengthen muscles with exercises such as localized, GAP or Functional Training to reduce the risk of repetitive strain injuries.

To start running

To start downloading the time

To gain speed and stamina to reach 15 km

Before each workout it is advised to do stretching and at least 10 minutes of warm-up. To prepare for a run you can make a pecan for 2 minutes without stopping, do another 1 minute of abdominal exercises and another 2 minutes of rapid walking.

You can then start your day's workout with a lot of attention to breathing and heart rate. Using a mobile with a racing application or a clock with frequency meter can be useful to ensure that you are not demanding too much of your body. See your ideal heart rate during training by clicking here.

After each workout, it is recommended to take another 10 minutes to slow down the heart rate, so gradually slow down the pace and end up walking. When stopping do stretches for legs and back for about 5 to 10 minutes to decrease muscle pain. The more stretching you do, the less pain you will have the next day.

Feeding is also very important for muscle recovery. See what to eat before, during and after training with nutritionist Tatiana Zanin: