PF SUB-1 10K Challenge – Training Program by Coach Mitch Estuar

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PF SUB1 2016 Save The Date

Are you guys excited for the Pinoy Fitness SUB-1 10K Challenge!? Want to start training but don’t know how to? Here’s an 8-week training program from Coach Michelle Estuar to help guide you on how to speed up your 10K running time.

Pinoy Fitness SUB-1 10K Challenge Training Guide
by Coach Michelle Estuar:

michelle-estuar-pic

(Click Image to Enlarge)

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PF SUB1 10K TRAINING PROGRAM

Follow the Running Program above for 8 weeks. REST or do Cross-Training on Mondays:
– Cross-Training can be Swim, Bike, Indoor Cycling, Paddling, etc. except Running with easy to moderate effort.

Legend:
TR = Target Race
TRP = Target Race Pace
TRD = Target Race Distance
Tune Up Race = 5km or 10km race, with effort same as or slightly faster than TRP

Note: You should also DO Twice (2) a week Strength and Conditioning Exercises every week.

pf-sub1-10k-ST-Training

Strength and Conditioning Formula:
pf-sub1-10k-ST-Formula

We’re also scheduling a FREE clinic powered by Enervon Activ for registered participants so that Coach Mitch Estuar can personally explain the program to you guys! Stay tuned for further announcement about this!

So Register NOW! Online Registration is ongoing -> Click Here for Full Event Details

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26 COMMENTS

  1. Nice! Thanks for the posting this program. This is a huge help for runners who want to achieve that elusive sub-1 PR.

  2. What does TRP/TRD mean in:

    “5-10% faster than TRP, with a distance shorter than TRD; with 1KM warm-up and cool down”

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