Elliptical 10 Workouts

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First Timers 10K Training Program

This program is geared to those who are training for their first 10k. It combines a perfect blend of running and low impact ElliptiGO workouts to prepare you to run a 10K. The program is best suited to
those who have been riding the ElliptiGO for 45-60 minutes 2-3 times per week and running 2-3 times per week 35-45 minutes.
DAY Monday Tuesday Wednesday Thursday Friday Saturday Sunday
MODE ElliptiGO +(ST) Run ElliptiGO Rest Run + Strength Train (ST) ElliptiGO Run
WEEK 1 45 minutes 40 minutes 50 minutes 40 minutes 50 minutes 45 minutes
15 min.- Strength Train Rest 15-30 min.- Strength Train
iRate: 6-7 iRate: 6-7 iRate: 7 iRate: 6-7 iRate: 7 iRate: 6-7

WEEK 2 45 minutes 40 minutes 50 minutes 40 minutes 50 minutes 50 minutes


15 min.- Strength Train Rest 15-30 min.- Strength Train
iRate: 6-7 iRate: 6-7 iRate: 7 iRate: 6-7 iRate: 7 iRate: 6-7

WEEK 3 45 minutes 40 minutes 60 minutes 40 minutes 60 minutes 50 minutes


15 min.- Strength Train Rest 15-30 min.- Strength Train
iRate: 6-7 iRate: 6-7 iRate: 7 iRate: 6-7 iRate: 7-8 iRate: 6-7

WEEK 4 50 minutes 45 minutes 60 minutes 45 minutes 60 minutes 60 minutes


15 min.- Strength Train Rest 15-30 min.- Strength Train
iRate: 6-7 iRate: 6-7 iRate: 7 iRate: 6-7 iRate: 7-8 iRate: 6-7

WEEK 5 50 minutes 45 minutes 60 minutes 45 minutes 70 minutes 50 minutes


15 min.- Strength Train Challenging Effort Level Rest 15-30 min.- Strength Train Negative Split Run
iRate: 6-7 iRate: 6-7 Tempo Ride iRate: 6-7 iRate: 7-8 iRate: 7-->8
iRate: 7-8
WEEK 6 60 minutes 50 minutes 60 minutes 50 minutes 70 minutes 70 minutes
15 min.- Strength Train Challenging Effort Level Rest 15-30 min.- Strength Train
iRate: 6-7 iRate: 6-7 Hilly Ride iRate: 6-7 iRate: 7-8 iRate: 6-7
iRate: 7-8
WEEK 7 60 minutes 50 minutes 60 minutes 50 minutes 75 minutes 60 minutes
15 min.- Strength Train Challenging Effort Level Rest 15-30 min.- Strength Train Negative Split Run
iRate: 6-7 iRate: 6-7 Tempo Ride iRate: 6-7 iRate: 7-8 iRate: 7-->8
iRate: 7-8
WEEK 8 60 minutes 50 minutes 60 minutes 50 minutes 60 minutes 70 minutes
15 min.- Strength Train Challenging Effort Level Rest 15-30 min.- Strength Train
iRate: 6-7 iRate: 6-7 Hilly Ride iRate: 6-7 iRate: 7-8 iRate: 6-7
iRate: 7-8
WEEK 9 50 minutes 45 minutes 60 minutes 45 minutes 50 minutes 45 minutes
15 min.- Strength Train Challenging Effort Level Rest 15-30 min.- Strength Train
iRate: 6-7 iRate: 6-7 Tempo Ride iRate: 6-7 iRate: 7-8 iRate: 6-7
iRate: 7-8
WEEK 10 40 minutes 30 minutes 40 minutes Run: 30 minutes 10K Race!
15 min.- Strength Train Moderate Effort Level Rest Rest
iRate: 6-7 iRate: 6-7 iRate: 6-7 iRate: 6-7 iRate: 8-9

Coach Jenny + ElliptiGO 10K First Timer Program Page 1 of 2


Warm-up: 5 minutes in addition to the schedule workout times above at an easy pace prior to every workout to gradually increase circulation to working muscles, heart and breathing rates.
Cool-down: 5 minutes in addition to the schedule workout times above at an easy pace after to every workout to gradually bring heart rate and breathing back to normal levels.
Flexibility: Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.

i-Rate Scale: A simple way to rate your effort level by your perception or perceived exertion. Rate your level of intensity by how you feel, 1-10. 1 being at rest, 6-7 able to talk, 8 you can hear your
breathing, 9 you can hold for a few minutes and 10- being an all out level. Use this system to stay in the smart training range listed on the training program (i.e. 6-7)

ElliptiGO: Riding the ElliptiGO is an effective cross training mode for half marathon training as it mimics the running motion with very low impact on the body thereby reducing the risk of injury and
allowing for greater boost in training frequency, duration and intensity. The ElliptiGO gliding motion and gearing activate slightly different muscle movements versus running including the gluteals, inner
thighs (adductors), quads and core - which effectively strengthens and balances the muscles, tendons and joints. It can also aid in efficient recovery and reduce burnout. The ElliptiGO is woven into this
training plan as cross-training during the week and in combination with the cutback long runs to build endurance. Start and finish every ElliptiGO workout with 5 minutes of very easy paced riding and
train at the prescribed effort level (eg., 7 on the iRate Scale or 70-75% heart rate).

HILLY RIDE: Warm up for the first 10 minutes and ride at an easy effort level. Find a hill or hilly route to ride and ride at a challenging effort level just outside your comfort zone - an effort where you
can hear your breathing, but you're not gasping for air. Before your hit the hill, change into an easier gear [1-4] and keep a fast, consistent cadence (pedaling rate). Look to the top of the hill trying to
keep a strong pace all te way up (in an easier gear) and once you reach the peak change into a harder gear (5-8) and ride down catching your breath. Finish the final 10 minutes of the scheduled
workout time at an easy effort to cool down. Riding hills will build leg and core strength and cardiovascular stamina.

Negative Split Workout: A great training workout to practice race day pacing start with warming up walking 5 minutes at a brisk pace. Run the first half of the scheduled workout at a conversational
effort (one where you can talk). At the half way point, gradually dial up the pace a little (20-30 sec. per mile) every 10 minutes. The goal is to run the second half of the run 1-2 minutes faster than the
first half. Finish with a 5 minute walk.

TEMPO RIDE: Warm up for the first 10 minutes and ride at an easy effort level. For 25 minutes total ride hard-to-easy intervals by alternating 2 minutes at a high gear [6-8]with a faster cadence
(pedal rate) followed by 3 minutes at an easier gear [3-5] to catch your breath. Repeat 5 times (fast for 2 min + easy 3 min) and then cool down for 10 minutes riding at an easy effort level. Interval
workouts boost your metabolism, speed and cardiovascular stamina and will help you ride and run stronger and faster using less energy.

Strength-Training (ST): Strength train with machines, weights, resistance tubes/bands or classes like Pilates, toning or yoga. Include strength training exercises for your upper body, core (abdominal
and trunk) and lower body twice per week. This will increase the lean muscle tissue, boost metabolism at rest and prevent the dreaded muscle loss with age. If you are new to strength training, begin
with 1 set per exercise for 12-15 repetitions. The goal is to fatigue the muscle as you reach the repetition range or until you can no longer perform the exercise with good, controled form. Stick with this
program for at least 4 weeks and then progress to 2-3 sets per exercise and vary the reps for 8-12 or 12-15 repetions. Another option for your strength workout is to take a class at your gym, work with
a personal trainer, perform a machine circuit. There are many ways to include resistance training in your life, find the one you enjoy the most.

Coach Jenny + ElliptiGO 10K First Timer Program Page 2 of 2

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