10K Course: From 5 km to 10 km in 9 weeks

Now you can run 5 Km you are ready for the 10 Km.

We train 3 times a week.

We alternate the running with interval trainings.

The intervaltrainings have a beneficial effect on the cardiovascular system and you get more strength in your legs.

You will make visible progress and notice that you run faster and smoother.

The first training of the week is always 30 Min jogging, you can freely choose from the 30 min. mixes.

The second training of the week is a jogging that will extend in time every week. For each week there is a new mix.

The third training of the week is an interval training, for each training there is a new mix.

These trainings/ these ones always start with a 10 min. warm-up mix, then you hear a sound and the music accelerates, in this section, you do not sprint but accelerate.

Again a sound and then you slow down, until the next sound and accelerate again, etc. ..

There will be silence after the last time you hear a sound, this is to indicate that the interval training is over, after a few seconds starts a 10 min cooling down mix,

Running schedule + 25 MP3 Mixes

Here you can listen to some samples

For the 10 Km course, there is more than 15 hours of music.