How to run 10 km. My 10 km in 32.06. Tactics, nutrition, preparation, warm-up.

267,388 views

Бег, здоровье, красота

Published on Sep 23, 2020
About :

➤ Buy a ready-made running program: https://shop.runfamilyrun.com ➤ Online training under the guidance of a trainer: http://scfoton.ru/Coach.html / strava - link to the training Contents: 0:00 Hello everyone! 0:49 Warm-up before a 10 km run 3:31 Negative split tactics for a 10 km run 4:44 The first 3 km of my 10 km 5:02 Uniform running tactics for 10 km 5:54 The first 5 km of my 10 km 6:55 Nutrition before a 10 km run 8:51 The first 8 km of my 10 km 9:10 Water when running 10 km 9:48 The finish of my 10 km. First conclusions 11:46 Equipment. What to wear for a 10 km run 16:43 How to train a week before a 10 km race. Introduction 20:25 Conclusion Warm-up: • How to properly warm up before b... PANО. I'm increasing my endurance. How? 3 x 3 km at 9.45. Interval: • I'm training my endurance. How? 3 x 3 km... -------------------------------------------------------------------------------------------------------- LINKS TO OUR RESOURCES: ➤ VK page: https://vk.com/diurnar ➤ Telegram link: https://t.me/run_think ➤ VK group link: https://vk.com/foton_er ➤ Facebook group link: / 605164129622651 ---------------------------------------------------------------------------------------- Hello. My name is Egor Ruchnikov. Candidate for Master of Sports in athletics. The creator and author of one of the most popular Internet portals about running in Russia "Running, Health, Beauty". The head of the running club of the same name. I have been running for over 13 years. I completed retraining at the Volga Region State Academy of Physical Culture, Sports and Tourism in the specialty "track and field coach". Personal records: 42.2 km - 2.27.53, 21.1 km - 1.10.17, 10 km - 32.06, 5 km - 15.35. The best results of my students in the marathon: 2:59.48 (girl, CMS), and 2.36.06 (man, 1st category).

  • vidoe Comments
Trend Videos
21:38
Even my car-illiterate wife loves the BMW M2
UPSub없섭
267,976 views   1 day ago
8:34
I don't know Korean, sir
너덜트
1,132,455 views   8 days ago
17:10
Hong Jin-kyung, Jang Do-yeon, Lee Su-ji! What are the secrets of these dating experts to seducing men without being noticed? (A handsome man appears)
공부왕찐천재 홍진경
543,942 views   2 days ago
11:16
I gave birth [SKCouple]
소근커플 S.K.Couple
516,430 views   2 days ago
3:13
IVE Ive 'REBEL HEART' MV
STARSHIP
10,951,608 views   2 days ago
5:25
Last Stardust - Aimer / COVER by LILPA
릴파 lilpa
435,190 views   3 days ago
46:41
[Ep.22] (Real situation) What Kim Sook wanted more than traveling the world ㅣ Three blind dates dedicated to Kim Soo-yong [Jo Dong-a-ri Episode 22]
조동아리
665,643 views   5 days ago
5:25
Last Stardust - Aimer / COVER by LILPA
릴파 lilpa
435,190 views   3 days ago
3:29
Donation, is this okay?
충주시
326,301 views   1 day ago
14:36
[Rising in popularity] 'Nabak Kimchi' is simple to make! The secret to a clean and refreshing broth is natural sweetness! (+Bellesome wooden cutting board)
땅끝마을 임선생
166,861 views   2 days ago
18:39
Lee Ji-hye's younger sister Lee Eun-hyung! The first public disclosure of the difficult childbirth process at age 40 (Kang Jae-jun gave birth to Kang Jae-jun!)
밉지않은 관종언니
419,190 views   2 days ago
18:01
🎉Park Chae-yu, a younger sibling is born👼🏻🎉 (New Year, Moon-sen with dad)
혜진쓰 Hyejin's
1,177,350 views   4 days ago
8:35
Korean buffet
180초
878,255 views   3 days ago
16:33
Let's all gather in Animal Crossing and play the squid game! Kekekekekeke
아오니 AONI
484,147 views   4 days ago
4:09
BOYNEXTDOOR (보이네스트도어) 'Today Only I LOVE YOU' Official MV
HYBE LABELS
31,995,691 views   9 days ago
28:30
London Curry Tour: The Best British Food, Better Than India
육식맨 YOOXICMAN
479,646 views   2 days ago
3:37
IVE (아브) 'REBEL HEART' (4K) STUDIO CHOOM ORIGINAL
STUDIO CHOOM [스튜디오 춤]
1,237,376 views   21 hours ago
11:16
I gave birth [SKCouple]
소근커플 S.K.Couple
516,430 views   2 days ago
28:39
[VLOG] The first day I called out my name..!🥹 (Revisiting Jeonju after 2 months of explosive growth)
리쥬라이크 LIJULIKE
700,565 views   1 day ago
22:08
The cold of death, surviving in the frozen desert with only plastic
야만스러운
233,809 views   2 days ago
0:31
IVE Ive 'REBEL HEART' TEASER
STARSHIP
521,664 views   2 days ago
10:48
Voluntary fishing grounds
짧은대본 ShortPaper
724,101 views   4 days ago
19:36
[VLOG] I have to pay for the meal when I go to my sister's house (playing with my nephew👶🏻) Filling up the household
지유롭게
393,839 views   1 day ago
36:19
Song Hye Kyo's vlog, not mine...
걍밍경
4,014,046 views   4 days ago
26:33
Santa Claus meets fake listings in Finland [Finland 2]
레오티비 LEOTV
158,723 views   1 day ago
14:36
[Rising in popularity] 'Nabak Kimchi' is simple to make! The secret to a clean and refreshing broth is natural sweetness! (+Bellesome wooden cutting board)
땅끝마을 임선생
166,861 views   2 days ago
24:19
Why are more realistic men like this part 2.
곰민영
217,391 views   1 day ago
3:37
IVE (아브) 'REBEL HEART' (4K) STUDIO CHOOM ORIGINAL
STUDIO CHOOM [스튜디오 춤]
1,237,376 views   21 hours ago
18:01
🎉Park Chae-yu, a younger sibling is born👼🏻🎉 (New Year, Moon-sen with dad)
혜진쓰 Hyejin's
1,177,350 views   4 days ago
18:14
Surviving in -11 degrees Celsius Korea with the cheapest car
잡재홍
1,981,387 views   5 days ago
5:30
Jeon Yu Jin - Prayer [Immortal Songs 2 Singing the Legend/Immortal Songs 2] KBS 250111 Broadcast
KBS 레전드 케이팝
431,855 views   4 days ago
24:03
4885 vs 118.5! Talk show that provokes each other to the point of no forgiveness Takdae EP25 Ha Jung-woo
빠더너스 BDNS
1,504,700 views   3 days ago
Google AdSense
336 x 280
Up Next
23:56
Kubernetes 014 - Kubectl: contexts
xavki
589 views
2 days ago
18:44
I let ChatGPT handle my emails for 72 hours — AWESOME
Shubham SHARMA
317,006 views
5 months ago
20:02
TUTORIAL - Create your FREE Zapier with this Open Source Alternative 🚀 (Docker in 5min)
Korben
32,959 views
3 days ago
19:12
2025 tier list of programming languages
WeData
964 views
4 days ago
11:06
🟥 Bayrou and Retailleau are being DESTROYED in the National Assembly!
La Voix des Citoyens
45,085 views
16 hours ago
51:29
🟥 Let's censor Bayrou, let's get rid of Macron!
Manuel Bompard
83,701 views
11 hours ago
14:02
Claude AI has just REVOLUTIONIZED the world of AI automation
Shubham SHARMA
201,927 views
2 months ago
26:08
A base about CI/CD with clear examples
Павел Сорокин
1,986 views
6 days ago
37:29
ZAP - He went under the cable car 😫 The most peaceful place in Tsaghkadzor ⛰️ EXTAZY / ZAP / AMH / PSYCHO 🤩
AF HAR
225,753 views
6 months ago
25:35
Alone with a Pistol TOP 1 ☠ Impossible CHALLENGE PUBG MOBILE - Time to fill your stomach🥶 +Game
AF HAR
9,869 views
1 day ago
29:53
The Blbulyanner, Series 1 / Blbulyanner
PanArmenian TV
2,802,679 views
3 years ago
1:41:50
At the camp
Հայկական Ալիք
175,634 views
10 days ago
3:54:57
JOKER came to ARMENIA 🇦🇲 with his boys for 1 day to relax🤭🤫 - GTA 5 YEREVAN RP
AMH LIVE
139,797 views
Streamed 1 year ago
10:00
BEN PLAYS PUBG MOBILE AND I KNOW HIS ID TALKING BEN
Zap
185,920 views
2 years ago
58:51
Will the US flag fly on the Armenian-Azerbaijani border? The historic document was signed
1in TV
32,698 views
5 hours ago
25:01
VLOG from Egypt 😂🏝️ EXTAZY is dancing African 🤪🕺🏻 SIRIUS / SHARK / EXTAZY
SIRIUS GAMING GG
173,976 views
1 year ago
15:22
Alone with Drabavik TOP 1 🤯☠ Doing the Beast CHALLENGE PUBG MOBILE - Who 🥶
AF HAR
1,907 views
3 hours ago
33:52
Bloggers compete for 1,000,000 AMD
KAR comedy
1,044,272 views
3 months ago
25:48
Full House - Full House, Season 3, Episode 33 / Full house
Armenia TV
5,942,792 views
9 years ago
31:31
24 Hours😮Azhdahak Volcano🔥MOSKVICH—with
Saint-Hov 🇦🇲
417,309 views
4 months ago
25:07
Play Squid in Real Life for $456,000!
MrBeast На Русском
58,571,614 views
3 years ago
20:13
🤪MANY HAPPY WORLDS🪂GTA 5 ONLINE🪂SKILL TEST HAYEREN / ARMENIAN
Saint-Hov 🇦🇲
91,336 views
5 months ago
37:01
We're going to Egypt with bloggers
Agnes Kheranyan
554,717 views
1 year ago
24:45
Drop and Bot🙊⛔️ nothing else ❌very difficult 😞Pubg Mobile 💥 with @zapinho
SIRIUS GAMING GG
536,104 views
2 years ago
26:57
First Club 20 - Holy Communion Time/ Toastmaster Arajin Akumb 20
Nor aliq | Նոր ալիք
428,685 views
4 weeks ago
51:41
Armenian-American tussle a slap in the face to the Kremlin and the CSTO Will the US security and defense roof be strong?
1in TV
6,001 views
2 hours ago
Google AdSense
336 x 280

fetery.com. Copyright 2024