10K TRAINING GUIDE

Advanced 10k Training Plan

Amanda Wendorff

Whether you’re aiming for a personal best or hoping to finish your first 10k, having a good training plan will help you maximize the benefit you get from your training runs and set you up for success. This article details an Advanced 10k Training Plan, a structured training schedule that will get you ready to cross the line safely and comfortably.

The training plan we will discuss in this article has been developed for advanced runners.

Specifically, this plan is appropriate for athletes who are experienced as runners and have been running at least two to three times a week for several months. If you’ve been running for a while and fall into one of the following categories, this is the best training plan for you:

You have very few limitations on your time availability
You have an extensive background in exercise and training
You have experience with running races
You are hoping to finish a 10k as fast as you can

If you’re a newer runner looking to complete your first 10k race or are not yet able to run for 45 minutes without stopping, it’s best to start with our Beginner 10k Training Plan. If you’re a brand new runner, we’d suggest starting with our Couch to 5k / Learn to Run plan.

Similarly, if you’re an experienced runner looking to improve your 10k time but don’t have quite as much time for training, we have a 10k training plan for intermediate runners.

MOTTIV app user Saul Wold crosses the finish line at a race after getting prepared using MOTTIV!

This Advanced 10k training program is adapted from the training plans in our app that are written by coaches who know what it takes for amateur age group runners to overcome challenges and reach their endurance race goals.

Before describing the plan, let’s go through a few basic questions, which we’ll address in this article:

How long is a 10k?
What’s an average finish time for a 10k?
How do you train for a 10k?
What’s a good 10k finish time?
How long should you train for a 10k?
What is your 10k pace?
What is an advanced 10k training program?

Also, keep in mind that while the training plan below is absolutely sufficient to prepare you for a fast 10k race if you really want a personalized training program that’s designed for your abilities, your goals, and your schedule, you should check out the MOTTIV training app. You can use the app for free, and it includes much more detailed and personalized plans than we can include in a blog post.

TRAINING PLAN OVERVIEW

Plan length: 8, 12, 16 weeks
Hours per week: 2:40 – 7:00
Longest workout: 2:00
Gear required: Heart rate monitor

Tips to Successfully Train for a 10k

Before diving into the training plan, we’ll provide some basic information about the 10k running distance, as well as a few training tips. These will help you prepare for your 10k race successfully while avoiding some of the pitfalls that many runners encounter.

How Long is a 10k?

Before starting on a 10k training program, make sure you understand what you’re preparing for. 10k stands for 10 kilometers. For non-metric folks, that’s equal to 6.2 miles.

What is an Average 10k Finish Time?

Enter your age and gender into the calculator below to find out what’s a good finish time in the 10k for your age group.

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How Much Do You Need to Train for a 10k?

Knowing your weekly mileage (how many miles per week you should run in training) depends on your race distance, your athletic background, and your goals.

For example, say you’re a newer athlete without an endurance sports background, but you’re aiming to be very competitive in a marathon race. To do this, you’ll need to build up your training for much longer and run many more miles per week than, for example, an elite endurance athlete from another sport who just wants to finish a 5k.

Use the calculator below to get a sense of our recommended training time and miles a week required to meet your goals.

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What Gear Do You Need to Train for a 10k?

There are two items that we recommend all runners have to prepare for a 10k: proper running shoes and a strap-based heart rate monitor. Here’s a video about what to look for in running shoes, and here’s an article on everything you need to know about heart rate training zones and why we use them.

Heart Rate Training Zones for Running

One of the first steps in training using our Advanced 10k Plan is determining your heart rate zones. Heart rate zones provide ranges of heart rate for different levels of running intensity. The lowest heart rate zones - Zones 1 and 2 - are the proper zones to use for easy running.

You can use this calculator to determine your heart rate training zones:

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In any run training plan, you’ll find that a lot of the running you’ll be doing is easy, low-intensity running. Low intensity running should always be guided by heart rate, and not pace.

When you’re following your heart rate, you’ll likely find that your easy run training is quite slow. This is okay! Low intensity, easy running allows you to build endurance without as much physical stress.

10k Training Paces

Interval running workouts, also known as “speed work,” should be done using pace as opposed to heart rate. Pace is better than heart rate for intense runs because heart rate will lag by 60-120 seconds - which means you’ll often be done with the interval before your heart rate stabilizes. On the other hand, your running pace, which you can track using a GPS watch, is instant.

Use this calculator to calculate your run training pace per mile and kilometer.

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Low Intensity Running

Our training plans are based on the pyramidal model (similar to polarized training, 80/20 running, and the Maffetone Method, but with improvements) of training where 70-80% of the training is done at low intensity, or in Zones 1 and 2.

Studies have shown that all athletes will perform better when completing the bulk of their training at a low intensity. If you are a newer runner, you may initially find it tough to keep your heart rate in Zone 2. Stick with it! You’ll perform much better in the long run if you do the bulk of your training at a low intensity.

What To Eat When Training for a 10k

Making good decisions as to what you eat and drink before running, during your training runs, and during your 10k race can have a major impact on your performance. In fact, physiologists we’ve worked with believe that proper nutrition and hydration can generate the same race results with half the training!

This article discusses what to eat before your runs, and this article explains what you should eat during running workouts and races.

BONUS: Check out the example workout below from one of our marathon training plans. You can see that every workout in our app comes with personalized nutrition guidance for your pre and during workout nutrition to maximize the workout effectiveness.

Rest & Recovery

Your 10k training plan will have complete rest days. Also, every third or fourth week will be a rest week with reduced training hours. It’s critical that you take these days to truly rest and recover. If you do a bunch of heavy yard work or spend the recovery days on your feet walking around a mall, your body won’t have the chance to recover and improve from the training.

Remember this formula: ‍

WORKOUTS + REST = PROGRESS

Take your rest days seriously to make sure you avoid overtraining and actually progress in your training.

Taper Week

The Advanced 10k training plan will have a taper period in the week prior to race day, where training volumes will be reduced by roughly 50-60% while some intense bursts of speed will be maintained. This process will allow your body to flush out all the training fatigue and have lots of energy in the race. Take the taper process seriously, resting and sleeping as much as possible during taper week.

10k Race Pace

Workouts in a good training plan will have race pace intervals where you’ll develop the ability to run fast without getting tired. You can use the calculator below to calculate your approximate 10k race pace for these intervals.
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The Best 10k Training Plan for Every Runner

Our run training plans are written by the excellent coaches at Run Free Training, who know what it takes to help amateur athletes reach their goals. While the coaches are elite runners themselves, they have a great understanding of how to create training plans that are time efficient and overcome the obstacles most age group runners face in their training.

Advanced 10k Training Plan Workouts

The Advanced 10k plan has runs on four days a week and maxes out at six to seven hours of training per week.

Here are the types of runs you’ll find in the Advanced 10k program:

Long Run (60 Minutes to 2 Hours)

The most important run in a run training plan is the weekly long run that most runners do on the weekend when they have more time available. The long run is low intensity, building up gradually to eventually reach two hours for the Advanced 10k training program.

This run will build endurance and teach your body to produce the energy necessary to complete the distance of your race. You can learn all about the long run, how to execute it well, and what to eat before and during the long run in this article.

Here is an example of what a long run looks like from our Advanced 10k Training Plan:

Interval Run (30 to 80 minutes)

In the Advanced 10k plan, you’ll see a weekly interval run, which we call the “Intense Run.” The interval run will build your top end speed and be based on your goal run pace determined in the calculator above.

You can learn all about how to execute an interval run and what to eat before and during the workout to get the most out of it in this article.

Here is an example of what an interval run looks like from our Advanced 10k Training Plan:

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Tempo Run (40 to 90 minutes)

The weekly tempo run (which we call the steady run) bridges the gap between the endurance you’ll build in your long runs and the speed you build in the interval runs. It teaches you how to maintain a strong speed over increasingly longer distances.

Tempo runs have been proven to be a key component of a successful run training plan. You can learn all about tempo runs in this article.

Here is an example of what a tempo run looks like from our Advanced 10k Training Plan:

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Recovery Run (30 to 70 minutes)

A recovery run is a very low intensity run that’s meant to be a low stress way to add a little additional run fitness without risking overtraining or injury. Recovery runs have been proven to not actually enhance recovery, which is why we call them General or Easy Runs. You can read more about recovery runs in this article here.

Strength Workout (30 minutes)

Cross-training with strength workouts is critical for athletes who don’t want to simply finish their race and want to finish feeling strong. Strength training for runners has been proven to improve race performances, and athletes tend to feel much better physically. We believe so strongly in strength training that our app has 25 hours of guided strength workouts designed specifically for the needs and imbalances of endurance athletes. You can read all about strength training for runners here.

Here is an example of what a strength workout looks like from our Advanced 10k training plan.

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Mobility Workout (30 minutes)

Yoga for runners hasn’t been shown to improve race day performance, but most athletes feel much better if they include some light stretching at least once per week. Our app has nearly 15 hours of guided mobility workouts that are based on Hatha and Yin yoga, which is slower and less intense than most yoga classes you’d do in a studio. You can read all about why we believe runners with more time available should include a mobility session in their training plan here.

Advanced 10k Training Program

Week 1: Testing Week (3:40-4:55hrs)
Monday: Easy Run (30-45mins)
Easy jogging at Zone 1 or 2 heart rate and/or effort
Tuesday: Intense Run (30-40mins)
Warm Up: 10 Minutes: 5 minute of easy jogging with 5 minutes of running drills & dynamic stretching, include 5x50m strides building to a Zone 4 pace
Running time trial: 3 kilometers (1.86 miles) running this distance as fast as possible
Cool Down: 5 Minutes of easy jogging to cool down
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes easy jogging warmup with 5 minutes of running drills & Include 5x15 seconds strides at a Zone 4 pace
Main Set. Repeat 5 times: 5 minutes running steady at tempo effort top of Zone 3 pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes jogging at an easy effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set: side squat with halo, alternating sides, 2 rounds of 1 minute each side, using a Light Kettlebell
Toe Touch Progressions - Toes Elevated & Heels down, 10x each
Weighted Hamstring Stretch, 2 rounds of 30 second holds, using a Light Kettlebell
2 Kettlebell windmill, 3x each side using 1 light kettlebell per hand
Loaded Low Squat, hold for 1 minute using a light kettlebell
Bottoms Up Turkish get up, 1x each side using a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 2: Adapt to New Training Zones (4:35-5:40hrs)
Monday: Easy Run (40-50mins)
Easy jogging at a Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3-4 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2, with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat twice: 15 minutes running steady at tempo effort top of Zone 3 pacing, with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout 25-35mins
Warm Up: 5-10 Minutes of light bodyweight activation and stretching
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set: straight arm bar to Turkish get up with windmill, 1x each side using a light kettlebell
Side Saddle Sit, switch & lift, 5x each side using a medium kettlebell
Low Squat Hold, 1 minute using a light kettlebell
Tall Kneeling halo, 8x each direction using a light kettlebell
Cooldown Stretches. Hold each stretch for 1 minute each side:
Scorpion
Hip Flexor Stretch
Figure 4 & Thread the Needle
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 3: Build Endurance & Speed (4:45-6:05hrs)
Monday: Easy Run (40-50mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set 1. Repeat 4-5 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Main Set 2. Repeat 4 times: 400m at 5k pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes running steady at tempo effort top of Zone 3 ZONE_3_PACING_TOP with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 Minutes of light bodyweight activation and stretching
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set:
Active Leg Lifts with KB Bottoms Up, 10x each side using a light kettlebell
Active Leg Lower with KB Bottoms Up, 10x each side using a light kettlebell
Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides using a medium kettlebell
Side squat, 2 sec holds, alternate sides, 5x each side using a medium kettlebell
Turkish get up Transitions, 3x per side using a light kettlebell
Cool Down Stretches. Hold each stretch for 1 minute each side:
Tactical Frog
Spine Lumbar Twist Stretch
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 4: Rest Week (4:05-5:30hrs)
Monday: Easy Run (40-50mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 15 times: 1 minute fast ZONE_5_PACING with 1 minute easy jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (45-65mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat twice: 12 minutes running steady at tempo effort top of Zone 3 with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Main Set:
5 minutes of Crocodile Breathing
Rib Cage Pull, 5 breathes each side
Brettzel, 5 each side
Toe Touch Progression - Toes Elevated, Heels down, 10x each exercise
Tibialis Anterior Activation, 3x each side, hold for 5 sec each time
Boot Strappers
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 5: Build Endurance & Speed (4:40-6hrs)
Monday: Easy Run (45-50mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set:
Side squat with halo, alternating sides, 2 rounds of 1 minute each side using a light kettlebell
Toe Touch Progressions - Toes Elevated, Heels down, 10x each exercise
Weighted Hamstring Stretch, 2 rounds of 30 seconds holds using a light kettlebell
2 Kettlebell windmill, 3x each side using 1 light kettlebell per hand
Loaded Low Squat, hold for 1 minute using a light kettlebell
Bottoms Up Turkish get up, 1x each side using a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 6: Peak 5k Training (4:30-6:00hrs)
Monday: Easy Run 45-60mins
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10 times: 1k at 10k goal race pace with 1.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side
Main Set:
Half Kneeling - Twist THEN Press, 3x each side using a light kettlebell
Half Kneeling - Twist WITH Press, 3x each side using a light kettlebell
Half Kneeling - 2 Kettlebell Turns, 30 seconds per side using a medium kettlebell
Half Kneeling to Standing Rotation, 1x each leg with 1x each side using a medium kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (85-100mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 7: Final Peak Week (5:15-6:40hrs)
Monday: Easy Run (45-60mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 2 miles (3200m) at goal 10k race pace with 3.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (70-90mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 6-7 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at fast tempo effort ZONE_4_PACING_BOTTOM with 1 minute easy walking/jogging
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 Minutes of light bodyweight activation and stretching
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set:
Straight arm bar to Turkish get up with windmill, 1x each side using a light kettlebell
Side Saddle Sit, switch & lift, 5x each side using a medium kettlebell
Low Squat Hold, 1 minute using a light kettlebell
Tall Kneeling halo, 8x each direction using a light kettlebell
Cooldown Stretches. Hold each stretch for 1 minute each side:
Scorpion
Hip Flexor Stretch
Figure 4 & Thread the Needle
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (90-105mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 8: Taper Week (4:00-5:30hrs)
Monday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at 10k goal race pace with 2.5 minutes easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Tuesday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Wednesday: Steady Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 12 minutes at fast Zone 4 tempo effort with 1 minute easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Main Set. Repeat each exercise for three rounds:
Inchworm Walkout, 5x
Bear Crawl Twists, 10x each side, alternating sides
Bear Walk, 5x each direction
Pointers, 10x each side
Deadbugs, 10x each side
Rolling Patterns. Perform each twice on each side:
Leg Rollovers
Upper Body Rollovers
Whole Body Rollover
Thursday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Saturday: Easy Run (30-45mins)
Easy jogging at Zone 2 heart rate and/or effort
Sunday: Race Day!
Put your training to work and know you’re ready to nail it!

Week 1: Testing Week (3:40-4:55hrs)
Monday: Easy Run (30-45mins)
Easy jogging at Zone 1 or 2 heart rate and/or effort
Tuesday: Intense Run (30-40mins)
Warm Up: 10 Minutes: 5 minute of easy jogging with 5 minutes of running drills & dynamic stretching, include 5x50m strides building to a Zone 4 pace
Running time trial: 3 kilometers (1.86 miles) running this distance as fast as possible
Cool Down: 5 Minutes of easy jogging to cool down
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes easy jogging warmup with 5 minutes of running drills & Include 5x15 seconds strides at a Zone 4 pace
Main Set. Repeat 5 times: 5 minutes running steady at tempo effort top of Zone 3 pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes jogging at an easy effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set: side squat with halo, alternating sides, 2 rounds of 1 minute each side, using a Light Kettlebell
Toe Touch Progressions - Toes Elevated & Heels down, 10x each
Weighted Hamstring Stretch, 2 rounds of 30 second holds, using a Light Kettlebell
2 Kettlebell windmill, 3x each side using 1 light kettlebell per hand
Loaded Low Squat, hold for 1 minute using a light kettlebell
Bottoms Up Turkish get up, 1x each side using a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 2: Adapt to New Training Zones (3:55-5:25hrs)
Monday: Easy Run (30-45mins)
Easy jogging at a Zone 2 effort
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging at an easy Zone 2 effort, with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 6-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 kilometre at goal 10k race pace with 1.5 minutes easy walking/jogging recovery
Cool Down. 10-20 Minutes of easy jogging
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging at a Zone 2 effort, 5 minutes of running drills & include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 10 minutes running steady at tempo effort near the top of Zone 3 pacing, with 1 minute easy walking/jogging to recover
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation and stretching
Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side
Main Set:
Half Kneeling - Twist THEN Press, 3x each side using a light kettlebell
Half Kneeling - Twist WITH Press, 3x each side using a light kettlebell
Half Kneeling - 2 Kettlebell Turns, 30 seconds per side using a medium kettlebell
Half Kneeling to Standing Rotation, 1x each leg with 1x each side using a medium kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 3: Build Endurance & Speed (4:35-5:40hrs)
Monday: Easy Run (40-50mins)
Easy jogging at a Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3-4 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2, with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat twice: 15 minutes running steady at tempo effort top of Zone 3 pacing, with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout 25-35mins
Warm Up: 5-10 Minutes of light bodyweight activation and stretching
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set: straight arm bar to Turkish get up with windmill, 1x each side using a light kettlebell
Side Saddle Sit, switch & lift, 5x each side using a medium kettlebell
Low Squat Hold, 1 minute using a light kettlebell
Tall Kneeling halo, 8x each direction using a light kettlebell
Cooldown Stretches. Hold each stretch for 1 minute each side:
Scorpion
Hip Flexor Stretch
Figure 4 & Thread the Needle
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 4: Rest Week (4:05-5:30hrs)
Monday: Easy Run (40-50mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 15 times: 1 minute fast ZONE_5_PACING with 1 minute easy jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (45-65mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat twice: 12 minutes running steady at tempo effort top of Zone 3 with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Main Set:
5 minutes of Crocodile Breathing
Rib Cage Pull, 5 breathes each side
Brettzel, 5 each side
Toe Touch Progression - Toes Elevated, Heels down, 10x each exercise
Tibialis Anterior Activation, 3x each side, hold for 5 sec each time
Boot Strappers
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 5: Build Endurance & Speed (4:45-6:05hrs)
Monday: Easy Run (40-50mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set 1. Repeat 4-5 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Main Set 2. Repeat 4 times: 400m at 5k pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes running steady at tempo effort top of Zone 3 ZONE_3_PACING_TOP with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 Minutes of light bodyweight activation and stretching
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set:
Active Leg Lifts with KB Bottoms Up, 10x each side using a light kettlebell
Active Leg Lower with KB Bottoms Up, 10x each side using a light kettlebell
Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides using a medium kettlebell
side squat, 2 sec holds, alternate sides, 5x each side using a medium kettlebell
Turkish get up Transitions, 3x per side using a light kettlebell
Cool Down Stretches. Hold each stretch for 1 minute each side:
Tactical Frog
Spine Lumbar Twist Stretch
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 6: Testing Week (3:50-5:05hrs)
Monday: Easy Run (30-45mins)
Easy jogging at Zone 1 or 2 heart rate and/or effort
Tuesday: Intense Run (30-40mins)
Warm Up: 10 Minutes: 5 minute of easy jogging with 5 minutes of running drills & dynamic stretching, include 5x50m strides building to a Zone 4 pace
Running time trial: 3 kilometers (1.86 miles) running this distance as fast as possible
Cool Down: 5 Minutes of easy jogging to cool down
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes easy jogging warmup with 5 minutes of running drills & Include 5x15 seconds strides at a Zone 4 pace
Main Set. Repeat 5 times: 5 minutes running steady at tempo effort top of Zone 3 pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes jogging at an easy effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set: side squat with halo, alternating sides, 2 rounds of 1 minute each side, using a Light Kettlebell
Toe Touch Progressions - Toes Elevated & Heels down, 10x each
Weighted Hamstring Stretch, 2 rounds of 30 second holds, using a Light Kettlebell
2 Kettlebell windmill, 3x each side using 1 light kettlebell per hand
Loaded Low Squat, hold for 1 minute using a light kettlebell
Bottoms Up Turkish get up, 1x each side using a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 7: Adapt to New Training Zones (4:55-6:30hrs)
Monday: Easy Run (40-60mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 12-16 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 400m at goal 5k race pace with 1.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 4 times: 12 minutes running steady at tempo effort top of Zone 3 with 1 minute easy walking/jogging
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 Minutes of light bodyweight activation and stretching
Workout Pattern: Repeat each exercise for 3 rounds total
Sequence 1:
Tall Kneeling with Posterior Load - head twist (left, right), shoulder & head twist (alternating), 1 minute each with a heavy kettlebell
Half Kneeling Holds - shoulders (no hips), shoulders/hips, Perform each exercise for 1 minute each side, using a heavy kettlebell
Sequence 2:
Half Kneeling Press, 5x each side using a light kettlebell
Bridge pull-overs, 10x using a medium kettlebell
Straight arm bar, 3x each side
Cool Down Stretches. Hold each stretch for 1 minute each side:
Child's Pose
Scorpion
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (90-105mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 8: Rest Week (3:55-5:25hrs)
Monday: Easy Run (30-45mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (45-65mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10 times: 1 minute effort running uphill at Zone 5 effort, recovering with an easy walk/jog down the hill
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 8 minutes running steady at tempo effort top of Zone 3 pacing, with 2 minutes of easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Round 1:
Tactical Frog, 1min
Scorpion, 5x each direction
Side Saddle Sit, 1 minute each side
ROUND 2:
Tactical Frog with Rotation, 5x per side
Scorpion, 30 seconds each side
Side Saddle Sit with Lift, 5 lifts each side
ROUND 3:
Tactical Frog, 1min
Scorpion, 30 seconds each side
Side Saddle Sit with Lift, 5 lifts each side
Stretches:
Bridge with palms together, hold 1-1.5min
Bridge with palms together, hold 30sec
Child's Pose, 1min
Pigeon Stretch, 1 minute each side
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 9: Build Endurance & Speed (4:40-6:00hrs)
Monday: Easy Run (45-50mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set:
Side squat with halo, alternating sides, 2 rounds of 1 minute each side using a light kettlebell
Toe Touch Progressions - Toes Elevated, Heels down, 10x each exercise
Weighted Hamstring Stretch, 2 rounds of 30 seconds holds using a light kettlebell
2 Kettlebell windmill, 3x each side using 1 light kettlebell per hand
Loaded Low Squat, hold for 1 minute using a light kettlebell
Bottoms Up Turkish get up, 1x each side using a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 10: Peak 5k Training (4:30-6:00hrs)
Monday: Easy Run 45-60mins
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10 times: 1k at 10k goal race pace with 1.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side
Main Set:
Half Kneeling - Twist THEN Press, 3x each side using a light kettlebell
Half Kneeling - Twist WITH Press, 3x each side using a light kettlebell
Half Kneeling - 2 Kettlebell Turns, 30 seconds per side using a medium kettlebell
Half Kneeling to Standing Rotation, 1x each leg with 1x each side using a medium kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (85-100mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 11: Final Peak Week (5:15-6:40hrs)
Monday: Easy Run (45-60mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 2 miles (3200m) at goal 10k race pace with 3.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (70-90mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 6-7 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at fast tempo effort ZONE_4_PACING_BOTTOM with 1 minute easy walking/jogging
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 Minutes of light bodyweight activation and stretching
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set:
Straight arm bar to Turkish get up with windmill, 1x each side using a light kettlebell
Side Saddle Sit, switch & lift, 5x each side using a medium kettlebell
Low Squat Hold, 1 minute using a light kettlebell
Tall Kneeling halo, 8x each direction using a light kettlebell
Cooldown Stretches. Hold each stretch for 1 minute each side:
Scorpion
Hip Flexor Stretch
Figure 4 & Thread the Needle
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (90-105mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 12: Taper Week (4:00-5:30hrs)
Monday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at 10k goal race pace with 2.5 minutes easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Tuesday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Wednesday: Steady Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 12 minutes at fast Zone 4 tempo effort with 1 minute easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Main Set. Repeat each exercise for three rounds:
Inchworm Walkout, 5x
Bear Crawl Twists, 10x each side, alternating sides
Bear Walk, 5x each direction
Pointers, 10x each side
Deadbugs, 10x each side
Rolling Patterns. Perform each twice on each side:
Leg Rollovers
Upper Body Rollovers
Whole Body Rollover
Thursday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Saturday: Easy Run (30-45mins)
Easy jogging at Zone 2 heart rate and/or effort
Sunday: Race Day!
Put your training to work and know you’re ready to nail it!

Week 1: Testing Week (3:40-4:55hrs)
Monday: Easy Run (30-45mins)
Easy jogging at Zone 1 or 2 heart rate and/or effort
Tuesday: Intense Run (30-40mins)
Warm Up: 10 Minutes: 5 minute of easy jogging with 5 minutes of running drills & dynamic stretching, include 5x50m strides building to a Zone 4 pace
Running time trial: 3 kilometers (1.86 miles) running this distance as fast as possible
Cool Down: 5 Minutes of easy jogging to cool down
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes easy jogging warmup with 5 minutes of running drills & Include 5x15 seconds strides at a Zone 4 pace
Main Set. Repeat 5 times: 5 minutes running steady at tempo effort top of Zone 3 pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes jogging at an easy effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set: side squat with halo, alternating sides, 2 rounds of 1 minute each side, using a Light Kettlebell
Toe Touch Progressions - Toes Elevated & Heels down, 10x each
Weighted Hamstring Stretch, 2 rounds of 30 second holds, using a Light Kettlebell
2 Kettlebell windmill, 3x each side using 1 light kettlebell per hand
Loaded Low Squat, hold for 1 minute using a light kettlebell
Bottoms Up Turkish get up, 1x each side using a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 2: Adapt to New Training Zones (3:55-5:25hrs)
Monday: Easy Run (30-45mins)
Easy jogging at a Zone 2 effort
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging at an easy Zone 2 effort, with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 6-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 kilometre at goal 10k race pace with 1.5 minutes easy walking/jogging recovery
Cool Down. 10-20 Minutes of easy jogging
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging at a Zone 2 effort, 5 minutes of running drills & include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 10 minutes running steady at tempo effort near the top of Zone 3 pacing, with 1 minute easy walking/jogging to recover
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation and stretching
Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side
Main Set:
Half Kneeling - Twist THEN Press, 3x each side using a light kettlebell
Half Kneeling - Twist WITH Press, 3x each side using a light kettlebell
Half Kneeling - 2 Kettlebell Turns, 30 seconds per side using a medium kettlebell
Half Kneeling to Standing Rotation, 1x each leg with 1x each side using a medium kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 3: Build Endurance & Speed (4:35-5:40hrs)
Monday: Easy Run (40-50mins)
Easy jogging at a Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3-4 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2, with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat twice: 15 minutes running steady at tempo effort top of Zone 3 pacing, with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout 25-35mins
Warm Up: 5-10 Minutes of light bodyweight activation and stretching
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set: straight arm bar to Turkish get up with windmill, 1x each side using a light kettlebell
Side Saddle Sit, switch & lift, 5x each side using a medium kettlebell
Low Squat Hold, 1 minute using a light kettlebell
Tall Kneeling halo, 8x each direction using a light kettlebell
Cooldown Stretches. Hold each stretch for 1 minute each side:
Scorpion
Hip Flexor Stretch
Figure 4 & Thread the Needle
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 4: Rest Week (4:05-5:30hrs)
Monday: Easy Run (40-50mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 15 times: 1 minute fast ZONE_5_PACING with 1 minute easy jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (45-65mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat twice: 12 minutes running steady at tempo effort top of Zone 3 with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Main Set:
5 minutes of Crocodile Breathing
Rib Cage Pull, 5 breathes each side
Brettzel, 5 each side
Toe Touch Progression - Toes Elevated, Heels down, 10x each exercise
Tibialis Anterior Activation, 3x each side, hold for 5 sec each time
Boot Strappers
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 5: Build Endurance & Speed (4:45-6:05hrs)
Monday: Easy Run (40-50mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set 1. Repeat 4-5 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Main Set 2. Repeat 4 times: 400m at 5k pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes running steady at tempo effort top of Zone 3 ZONE_3_PACING_TOP with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 Minutes of light bodyweight activation and stretching
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set:
Active Leg Lifts with KB Bottoms Up, 10x each side using a light kettlebell
Active Leg Lower with KB Bottoms Up, 10x each side using a light kettlebell
Half Kneeling Twists with 1 KB - Head, Trunk, 1 minute each rotation, do both sides using a medium kettlebell
side squat, 2 sec holds, alternate sides, 5x each side using a medium kettlebell
Turkish get up Transitions, 3x per side using a light kettlebell
Cool Down Stretches. Hold each stretch for 1 minute each side:
Tactical Frog
Spine Lumbar Twist Stretch
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 6: Build Endurance & Speed (4:50-6:15hrs)
Monday: Easy Run (45-60mins)
Easy jogging at Zone 1 or 2 heart rate and/or effort
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at Zone 4 pacing
Main Set. Repeat 4-5 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 2 kilometres at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort and/or heart rate
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at Zone 4 pace.
Main Set. Repeat twice: 20 minutes running steady at a top of Zone 3 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort and/or heart rate
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set: side squat with halo, alternating sides, 2 rounds of 1 minute each side, using a Light Kettlebell
Toe Touch Progressions - Toes Elevated & Heels down, 10x each
Weighted Hamstring Stretch, 2 rounds of 30 second holds, using a Light Kettlebell
2 Kettlebell windmill, 3x each side using 1 light kettlebell per hand
Loaded Low Squat, hold for 1 minute using a light kettlebell
Bottoms Up Turkish get up, 1x each side using a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 7: Build Endurance & Speed (4:55-6:30hrs)
Monday: Easy Run (40-60mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 12-16 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 400m at goal 5k race pace with 1.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 4 times: 12 minutes running steady at tempo effort top of Zone 3 with 1 minute easy walking/jogging
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 Minutes of light bodyweight activation and stretching
Workout Pattern: Repeat each exercise for 3 rounds total
Sequence 1:
Tall Kneeling with Posterior Load - head twist (left, right), shoulder & head twist (alternating), 1 minute each with a heavy kettlebell
Half Kneeling Holds - shoulders (no hips), shoulders/hips, Perform each exercise for 1 minute each side, using a heavy kettlebell
Sequence 2:
Half Kneeling Press, 5x each side using a light kettlebell
Bridge pull-overs, 10x using a medium kettlebell
Straight arm bar, 3x each side
Cool Down Stretches. Hold each stretch for 1 minute each side:
Child's Pose
Scorpion
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (90-105mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 8: Testing Week (3:40-4:55hrs)
Monday: Easy Run (30-45mins)
Easy jogging at Zone 1 or 2 heart rate and/or effort
Tuesday: Intense Run (30-40mins)
Warm Up: 10 Minutes: 5 minute of easy jogging with 5 minutes of running drills & dynamic stretching, include 5x50m strides building to a Zone 4 pace
Running time trial: 3 kilometers (1.86 miles) running this distance as fast as possible
Cool Down: 5 Minutes of easy jogging to cool down
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes easy jogging warmup with 5 minutes of running drills & Include 5x15 seconds strides at a Zone 4 pace
Main Set. Repeat 5 times: 5 minutes running steady at tempo effort top of Zone 3 pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes jogging at an easy effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set: side squat with halo, alternating sides, 2 rounds of 1 minute each side, using a Light Kettlebell
Toe Touch Progressions - Toes Elevated & Heels down, 10x each
Weighted Hamstring Stretch, 2 rounds of 30 second holds, using a Light Kettlebell
2 Kettlebell windmill, 3x each side using 1 light kettlebell per hand
Loaded Low Squat, hold for 1 minute using a light kettlebell
Bottoms Up Turkish get up, 1x each side using a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 9: Adapt to New Training Zones (4:40-6:00hrs)
Monday: Easy Run (45-50mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set:
Side squat with halo, alternating sides, 2 rounds of 1 minute each side using a light kettlebell
Toe Touch Progressions - Toes Elevated, Heels down, 10x each exercise
Weighted Hamstring Stretch, 2 rounds of 30 seconds holds using a light kettlebell
2 Kettlebell windmill, 3x each side using 1 light kettlebell per hand
Loaded Low Squat, hold for 1 minute using a light kettlebell
Bottoms Up Turkish get up, 1x each side using a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 10: Build Endurance & Speed (4:30-6:00hrs)
Monday: Easy Run (45-60mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10 times: 1k at 10k goal race pace with 1.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side
Main Set:
Half Kneeling - Twist THEN Press, 3x each side using a light kettlebell
Half Kneeling - Twist WITH Press, 3x each side using a light kettlebell
Half Kneeling - 2 Kettlebell Turns, 30 seconds per side using a medium kettlebell
Half Kneeling to Standing Rotation, 1x each leg with 1x each side using a medium kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (85-100mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 11: Build Endurance & Speed (5:15-6:40hrs)
Monday: Easy Run (45-60mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 2 miles (3200m) at goal 10k race pace with 3.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (70-90mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 6-7 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at fast tempo effort ZONE_4_PACING_BOTTOM with 1 minute easy walking/jogging
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 Minutes of light bodyweight activation and stretching
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set:
Straight arm bar to Turkish get up with windmill, 1x each side using a light kettlebell
Side Saddle Sit, switch & lift, 5x each side using a medium kettlebell
Low Squat Hold, 1 minute using a light kettlebell
Tall Kneeling halo, 8x each direction using a light kettlebell
Cooldown Stretches. Hold each stretch for 1 minute each side:
Scorpion
Hip Flexor Stretch
Figure 4 & Thread the Needle
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (90-105mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 12: Rest Week (4:00-5:30hrs)
Monday: Easy Run (30-45mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at 10k goal race pace with 2.5 minutes easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 12 minutes at fast Zone 4 tempo effort with 1 minute easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Main Set. Repeat each exercise for three rounds:
Inchworm Walkout, 5x
Bear Crawl Twists, 10x each side, alternating sides
Bear Walk, 5x each direction
Pointers, 10x each side
Deadbugs, 10x each side
Rolling Patterns. Perform each twice on each side:
Leg Rollovers
Upper Body Rollovers
Whole Body Rollover
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 13: Build Endurance & Speed (5:25-6:50hrs)
Monday: Easy Run (50-65mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 7-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Main Set:
Side squat with halo, alternating sides, 2 rounds of 1 minute each side using a light kettlebell
Toe Touch Progressions - Toes Elevated, Heels down, 10x each exercise
Weighted Hamstring Stretch, 2 rounds of 30 seconds holds using a light kettlebell
2 Kettlebell windmill, 3x each side using 1 light kettlebell per hand
Loaded Low Squat, hold for 1 minute using a light kettlebell
Bottoms Up Turkish get up, 1x each side using a light kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (100-110mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 14: Peak 10k Training (5:00-6:25hrs)
Monday: Easy Run (55-70mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10 times: 1k at 10k goal race pace with 1.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 6-7 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 minutes of light bodyweight activation
Workout Pattern: Repeat each exercise for 2 more rounds, 5x each side / 1 minute / 3x each leg with 2x each side
Main Set:
Half Kneeling - Twist THEN Press, 3x each side using a light kettlebell
Half Kneeling - Twist WITH Press, 3x each side using a light kettlebell
Half Kneeling - 2 Kettlebell Turns, 30 seconds per side using a medium kettlebell
Half Kneeling to Standing Rotation, 1x each leg with 1x each side using a medium kettlebell
Cool Down: 3-5 minutes of light stretching
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (105-115mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 15: Final Peak 10k Week (5:50-7:05hrs)
Monday: Easy Run (60-70mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 2 miles (3200m) at goal 10k race pace with 3.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Thursday: Steady Run (70-90mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 7-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at fast tempo effort ZONE_4_PACING_BOTTOM with 1 minute easy walking/jogging
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Warm Up: 5-10 Minutes of light bodyweight activation and stretching
Workout Pattern: 2 rounds with 1 minute rest between rounds
Main Set:
Straight arm bar to Turkish get up with windmill, 1x each side using a light kettlebell
Side Saddle Sit, switch & lift, 5x each side using a medium kettlebell
Low Squat Hold, 1 minute using a light kettlebell
Tall Kneeling halo, 8x each direction using a light kettlebell
Cooldown Stretches. Hold each stretch for 1 minute each side:
Scorpion
Hip Flexor Stretch
Figure 4 & Thread the Needle
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (110-120mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 16: Taper Week (4:00-5:30hrs)
Monday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at 10k goal race pace with 2.5 minutes easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Tuesday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Wednesday: Steady Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 12 minutes at fast Zone 4 tempo effort with 1 minute easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Strength Workout (25-35mins)
Main Set. Repeat each exercise for three rounds:
Inchworm Walkout, 5x
Bear Crawl Twists, 10x each side, alternating sides
Bear Walk, 5x each direction
Pointers, 10x each side
Deadbugs, 10x each side
Rolling Patterns. Perform each twice on each side:
Leg Rollovers
Upper Body Rollovers
Whole Body Rollover
Thursday: Mobility Workout (25-35mins)
Take this time to do some endurance specific yoga and stretching to unlock your mobility
Saturday: Easy Run (30-45mins)
Easy jogging at Zone 2 heart rate and/or effort
Sunday: Race Day!
Put your training to work and know you’re ready to nail it!

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Wrap-Up

Once you’ve achieved your 10k race goal, it might be time to move on and start training for your first half marathon. Or, you may want to try another 10k and see if you can finish in a faster time.

If you’re looking to set big personal goals and you want the best for your body, check out our app with unlimited options for 10k training. You can choose a training plan setup that’s personalized specifically for you and will get you training as well as you could imagine.

You’re ready to take on that big challenge, and when you train with MOTTIV, you’re ready for race day!