תוכנית ריצה חשמונאים - מתקדמים

🎯 Who Is This For?

• Runners currently at 5K who want to reach 10K consistently.

• Runners already running 10K who want to set new personal bests, improve pace, and achieve faster results.

🔧 How It Works

A smart and progressive program combining running, walking, and aerobic training.
It’s designed to build endurance for those stepping up to 10K, while adding intervals, hill runs, and advanced elements for runners aiming to improve performance.

📋 What’s Included

• 🗓️ Duration: 10 weeks

• 🏃‍♂️ Frequency: 3 workouts per week

• 💪 Workout Types: Advanced run-walk intervals, aerobic conditioning, speed & endurance drills

• 🎧 App Access: Clear instructions, timers, and structured training plans for every session

• 🏅 Final Goal: Run a full 10K non-stop with improved pace, time, and confidence

🚀 What You’ll Gain

🟢 Significant improvements in fitness and stamina
🟢 Faster average pace and reduced 10K times
🟢 Confidence and motivation to push beyond 10K

🌟 Participant Testimonials

💬 “I used to run 10K but always at the same pace. This program helped me cut almost 5 minutes off my personal best!” — Roy, 34

💬 “Within just a few weeks I felt stronger, holding higher speeds for longer distances.” — Hila, 28

💬 “The interval training was a game changer. For the first time, I feel like I’m not just running — I’m improving.” — Amir, 39