Transcription
10KTRAINING PLANFOR Beginner andIntermediate runners
About the authorPeyton Hoyal was a 2009 NAIA All-American inthe Marathon event while attending Berry Collegein Rome, GA.After graduation, he worked as a high schoolteacher, track/cross country coach, and continuedto run competively on the roads.He began honing his coaching craft at thistime, experimenting with his own training andresearching the physiology and methodology oftraining theory extensively.PERSONALBESTThis produced a US Foot Locker Cross CountryChampionship Finalist, a Pan-American Gamesberth, a Junior Olympics top finisher, three USATFNational Championships, and dozens of BostonMarathon qualifiers.8K - 0:24:5610K - 0:31:27Half Marathon - 1:08.12Marathon - 2:30.39He continues to coach privately with ZAP FitnessElite, and now works in the running industry as aterritory sales manager for On, Inc of Switzerland.Disclaimer: although this training plan has been developedby a professional coach, the advice given in this E-Bookdoes not constitute or replaces medical advice. Pleaseconsult with a doctor before starting any exercise ornutrition plan. Run safe!
CONTENTS4567911131720232629323538413Why the 10K?Choosing Your ProgramIntermediate Runner ConsiderationsThe Weekly StructureGetting StartedEstablishing Positive RoutinesGlossary of TermsWeek 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Debriefing
Why the 10K?We are very excited that you decided to join us as you preparefor your first (or fastest!) 10K race experience. The 10K is a classicdistance that has long been adored by road runners. Completingthis 6.2ml fixture of virtually every running community meansyou have graduated to the true long distances as a runner. It islong enough to challenge your stamina and mental fortitude,but short enough where speed is still a big factor in determiningyour performance. Newer runners will have to work hard to buildthe endurance required to cover the distance efficiently, andmore experienced runners will have to push themselves to racehard from wire to wire.Are you ready?4
Choosing Your ProgramBeginning runners starting this plan will need to have a good baseof general running under their belt, but you do not have to be arunning rock star. Hopefully you will have completed a 5K trainingplan in the past, perhaps even one from RSG! It is recommendedthat beginning runners be able to run easily for at least 30min at thestart of this plan, and have some general familiarity with various corestrengthening exercises (even if it is from high school gym class).Beginners will be looking for a 10K time goal between 50-70min ina very general sense and depending on individual circumstances.Intermediate runners will have a solid background in formalrunning, and have likely completed a 5K and 10k race in the recentpast. It is recommended that intermediate runners starting thisplan have a good base of general running for at least 3-4 weeksprior to beginning this plan, and some background in faster speedsessions. Even more advanced runners returning from a break willbenefit from following this program, as it introduces some oftenoverlooked elements such as drills, strength training, hill work, andinterval training that many runners have never done before. It isrecommended that intermediate runners be able to run easily for60min without stopping prior to embarking on this plan.Intermediate runners should shoot for a 10K goal time of 35-50min,provided there are no extraneous circumstances leading into raceday. Individual results will depend on average daily running pace,overall fitness level, and prior racing history over the 10K distance.NOTE — The best preparation for the RSG Beginner andIntermediate 10K Program is to complete our corresponding5K Program. This will allow for a seamless transition to the moredemanding 10K race distance, and introduce much of theterminology seen in the plan below.5
Intermediate RunnerConsiderationsIntermediate runners will need to have a good sense of what theyare capable for running in a 10K to establish proper pacing. Thereare several ways you can go about this even if you have neverraced a 10K before. The first is to race a 5K prior to beginning thisplan. Take your 5K time, double it, add 90-120sec, and that willgive you an approximate 10K goal pace to shoot for during theprogram. For instance, a 20min 5K runner would double this time(40min), and add two-minutes to establish a goal pace of around42min. Faster runners may be able to race a 10K closer to the‘plus-90sec’ mark. Check out the RSG Beginner and Intermediate5K Program for a great starting point ahead of this plan.The other way is to complete the following field test a week ortwo before beginning our 10K programWarm-up thoroughly using the guidelines in this program, andfind a track, measured path, or flat road for the following —6K Time Trial @ Best Aerobic Effort (or 85-90% of Max HeartRate)Warm-down as you normally would with 10-20min of easyrunning.Record your total time and average pace for this 3.75ml run, andthat will correspond closely to where you should set your 10KGoal Pace after the eight-week plan. You should not be ableto race the full distance at this pace early in the program, as itrepresents a GOAL which should challenge you while still beingobtainable.6
The Weekly StructureThe weekly structure in these programs is designed to establish amanageable routine that is predictable within the context of yourlife as a whole. We introduce many new things in these programsapart from simple distance running. Every runner, no matter theirability, is still an athlete! That means strength training, flexibility,drills, and speed are all important components to staying injuryfree, building lean mass, and running at your best.BeginnerMonday — This will be a day devoted to aerobic runningand technique training via our drill sets. Focus on your formthroughout, and complete these drills with good posture andcore engagement.Tuesday — Strength and Flexibility Training; these days canalways include a non-taxing walk if desired.Wednesday — This will be your challenge day of the week, withmost weeks featuring fartlek surges completed in a progressiveway. Push yourself on these days, as the gains here will be quitesubstantial.Thursday — Same as TuesdayFriday — Aerobic training via a shorter run or cross-training;stimulating further endurance gainsSaturday — Your long run day! Do this run somewhere scenicwhen possible, with your running friends, and enjoy your timespent building the stamina needed for the 10K.Sunday — Rest Day! The body cannot adapt to new stresswithout proper rest, so this day will feature no formal exercise.The only activity recommended on this day is some light activeflexibility and perhaps some foam rolling on any tight areas.7
IntermediateMonday — Monday will be your technique and hill work daythroughout the program. Both of these activities are sandwichedbetween some nice easy running, but the emphasis is oncompleting the drills with good technique and the hills at anappropriately high intensity.Tuesday — Strength and Flexibility Training; these days can alsoinclude a non-taxing walk if desired.Wednesday — This will be your primary challenge daythroughout the program. Typically, you will face a set ofrepetitions to be completed at your target 10K goal pace. Theseshould feel relaxed and even enjoyable as you improve yourfitness throughout the program, but that doesn’t always meanthey will feel easy.Thursday — Same as TuesdayFriday — Aerobic training via an easy run or cross-training;stimulating further endurance gainsSaturday — Your long run day! Do this run somewhere scenicwhen possible, with running friends of a similar ability, and enjoythe pleasure of pushing yourself just a bit over longer durations.You should feel very rhythmical on these runs, and even thoughmany feature a “moderate running” component, these shouldnot be overly stressful to reap their full benefit. If you ever doubtthat you will complete the required duration of moderaterunning, you are going too hard!Sunday — Rest Day! The body cannot adapt to new stresswithout proper rest, so this day will feature no formal exercise.The only activity recommended on this day is some light activeflexibility and perhaps some foam rolling on any tight areas.8
Getting StartedWhat will you need to get started?The beauty of running is that the activity can be completedanywhere at any time! There is minimal equipment required,and you can choose to go solo or with friends to get your miles ineach day. It is always recommended that you consult with yourmedical doctor before beginning an exercise regimen of anysort, especially with a higher-demand activity like running. Evenif you have been running for quite some time, an annual checkup with your doctor can keep you on top of your overall healthparameters, thus preventing small issues from becoming bigproblems. A healthy body is a happy body!When you are ready to begin, you will need the following thingsat your disposal to complete this plan successfully On average, less than 60min per day to complete yourtraining. That’s it! A good pair of running shoes, preferably fitted to yourneeds at a run specialty shop. It is recommended that youhave two pairs to rotate throughout the week so that youdon’t break the shoe down as quickly and you offer somevariety to your body in terms of footwear. For instance, anintermediate runner may have one cushioned pair for easyruns, and one lighter pair for faster runs and races. Appropriate technical running clothing and gear befittingyour environment. This will include everything from thebasics to low-light safety gear if you are running beforeor after daylight. Pay attention especially to your socks, asnon-running socks can cause blisters and chafing.9
A 5-6ft long rope or yoga strap for flexibility routines (andperhaps an exercise mat if you are completing core andstretching routines away from home or the gym) A foam roller or similar self-massage device. Optional — A 4-12lb medicine ball to add difficulty to yourcore routines if you are more advanced. A running watch or easy-to-use GPS unit to monitorrunning time and/or distance. Safe places to run! This can include parks, bike paths,groomed trails, treadmills, tracks, etc, but choose locationsthat are well-lit, free from heavy traffic, and don’t presentphysical hazards such as untended dogs, broken glass, orexcess rocks/roots. Always tell someone where you will berunning, wear an ID of some sort, or find a training partnerto hit the road with on a regular basis. Optional — A heart rate monitor to gauge effort; use the‘220 – Your Age’ formula to establish an approximate maxheart rate by which to define your percentage zones; seebelow in glossary10
Establishing Positive RoutinesRunning is all about habit, routine, and finding joy in the oftenmeditative act of logging your weekly miles. Whether you area competitive runner or not, you have to find enjoyment in thesimple act of running to stay with the activity. As such, the belowtips will help you establish sustainable routines that will allowyou to complete the plans presented in this e-book.111.According to Dr. Joe Vigil, coach of Olympians Deena Kastorand Meb Keflezighi, the best time for your body to run is in themorning, about an hour after waking. The intervertebral disksin your spine are fully hydrated after lying horizontal overnight(provided you are properly hydrating during the day/beforebed), thereby reducing strain on nerves and allowing musclesto function optimally. Running in the morning, however earlyit may be, gets your session out of the way before excuses cancreep in due to family, work, or life factors. Plus, early morningexercise will boost your metabolism throughout the day andmake you feel like a real athlete. Wake-up, move around,complete the pre-run routine described in the glossary, and godo it! You’ll always be thankful later in the day when you get tospend extra time with friends and family.2.Related to the above, it is not necessary to eat anything priorto your morning runs lasting less than one hour. You should beproperly fueled from the prior day’s eating to make it throughthese sessions, but if you are hungry pick something light andeasily digestible to have before your run; think buttered toast,an energy bar, or a banana if needed. However, hydratingwith water or an electrolyte drink is always a good idea priorto running, as is a bit of caffeine to wake you up and get youmotivated to train. A cup of coffee or tea before running is agood idea, and caffeine has been shown to increase enduranceby a noteworthy margin.
3.Sleep and rest are critical elements to any successful trainingplan, but also to function at your best as an active humanbeing. As adults, some nights you may be able to only sleep5-6hrs due to work and family commitments, but that is okayas long as your bedtime is relatively consistent across the week.You can always wake-up earlier!4.Nutrition is another major factor in establishing positive dailyroutines. For runners, it is recommended that you consume themajority of your calories earlier in the day and not to “backload”calories at dinner. Don’t skimp on a big, healthy breakfast aftera morning training session, even if you have weight loss goalsin mind. Eating well after training elevates your metabolism,restocks your carbohydrate stores for the next day’s exercise,and helps muscle tissue repair itself between sessions. Focusyour diet on wholesome foods that can be found in nature.Fresh fruit, vegetables, conscientiously chosen animal products,and healthy grains such as rice, whole wheat, and oats are thecornerstones of a balanced diet. Heart-healthy oils such as olive,avocado, and fish-based lipids are also essential to overall wellbeing, so don’t skimp on these items either.5.Being flexible in your training, as in life, is a key ingredient tolong-term enjoyment of your running. There will always bethose days, due to scheduling, illness, or other factors out ofyour control, where you may miss a run or ancillary trainingsession. Take these days with a grain of salt, knowing that theyare abnormal, and move on to the next. It is unwise to try tomake-up missed training by overdoing it the next day, butyou can usually sneak in some easy miles if you miss a run onanother day; just be careful placing harder sessions too closetogether, as that could lead to injury.12
Glossary of TermsPre-Run Routine (PRR) — Standing active flexibility for yourspecific tight/problem areas and full lunge matrix routineprior to all running, walking, and cross-training sessionsEasy Running — This is your “daily run” designed to help youbuild stamina, improve aerobic efficiency, and prepare youto cover the full race distance with relative ease. You shouldalways be able to converse lightly on these runs, and theperceived effort should never be too hard! If you are goingby heart rate, these runs should be between 60-75% of maxheart rate completed in a progressive way. “Easy” doesn’talways mean “slow” however, and the average pace of theseoutings should improve over the course of the program asyou become more fit.Technique Drills — These are general drills designed to enhanceyour reactivity off the ground, improve your form, and buildspecific strength in your running muscles. Complete theseover a 30-40m stretch of grass, smooth asphalt, or on thetrack. Increase the length of the drill set to 50-60m as yougain control and strength.Lateral SkipsFast FeetBackwards SkipsCaraokaHigh Knee RunBoundingTail KicksHigh SkipsHamstring Reach-OutsCore 1 (Strength) — complete each of the following exercises for20-60sec each depending on your current level of strength;add time to these exercises as you progress in the training13
plan; take a brief recovery between exercises, but not morethan 60sec; some exercises can be done using a smallermedicine ball for resistance, as well.Core 2 (Stability) — complete each of the following exercisesfor 20-60sec each depending on your current ability levelas above; maintain good posture through these exercises,especially with the planks. Don’t let your hips fall below level,and keep your core engaged throughout each exercise; takeno more than 60sec recovery between exercises.Active Isolated Stretching (AIS) — derived from the work ofJim and Phil Wharton, AIS is a flexibility technique whereeach exercise is held for no more than 2-3sec each andcompleted for 8-10 repetitions;Foam Rolling (FR) — Purchase a commercial massage rollermade with a harder material to work into muscles torelieve tension and prevent injury. Focus on quads, glutes,hamstrings, calves, and lower back.Fartlek Surges — These surges are designed to elevate yourheart rate to a zone that is closer to 5K race effort, therebyincreasing your aerobic capacity. On the shorter 30-60secrepetitions, these should be approaching a “controlledsprint” effort towards the end of the session. If they arelonger reps as found in the intermediate plan, you will needto practice pacing and control so that you can completethe workout with good form. Heart rate values will not beas important until you reach 90sec of faster running, butaim for 85-95% of your predicted heart rate max on theseif applicable. The effort zone should be “quite challenging,”and you should not be able to converse very well. Take therecovery jogs as easy as needed; even brisk walking is fine ifyou are new to faster training.14
10K Pace Interval Sessions — In the intermediate plan, there isa progression of measured repetitions across the programdesigned to help you develop a sense for 10K pace and itscorresponding effort zone. These reps can be completed ona track, a safe flat road, bike path, or even on the treadmillif needed (just set the grade to 0.5% to simulate overground running). Physiologically, these runs are targetingyour mid-level aerobic power, helping to bridge the fitnessgap between your easy runs, moderate runs, and hill/speedsessions. Dr. Joe Vigil referred to this pace as one’s “criticalvelocity,” and he used this work extensively with Olympicathletes like Meb Keflezighi and Deena Kastor. The key withthese sessions is to try to pace each rep evenly based onyour 10K goal pace, not to go out too fast and fade at theend. Going out a little slower on the first 1-2 reps is alwaysa better idea; you want to always ease-in to every hard run,but don’t get too complacent! These sessions should still bechallenging. Heart rate ranges will be from 82-92% of maxon most of these, depending on starting level of fitness.Hill Repetitions — In the intermediate plan, hill repetitionsappear on a weekly basis. Hill training has been proven asa great way to boost overall fitness, and in this program theywill be used to encourage good technique, strengthen therunning muscles, build speed/power, and further boostcardiac efficiency on reps lasting over 30sec. Runninguphill also reduces injury risk due to less pounding whencompared to flat running. Don’t have hills where youlive? You can use a bridge overpass, safe parking deck, ortreadmill set to 4-6% grade. These hills don’t need to beespecially steep, as a nice, moderate grade is preferred soyou can complete each rep with good form. The effort onthese reps will always be faster than 10K pace; think “hard,but controlled” and don’t worry about heart rate values asthe reps are all quite short.15
Moderate Running — In the intermediate plan, many long runsfeature some portions of moderate running either in themiddle or latter half of the run. This is going to be a moredeliberate pace than your easy runs, but still very much incontrol throughout. You should be able to speak in shortsentences during these, and the rhythm is more importantthan the pace itself. These runs help build aerobic staminaat a faster rate than your easy runs, and will be closer to10K pace from a biomechanical perspective, as well. Heartrate ranges will be from 70-80% of max on these, and thepace should typically be 60-90sec per mile slower thanpredicted 10K race pace.Aerobic Cross-Training (AXT) — This is all non-running exercisecompleted to further improve your aerobic staminawithout the stress of pounding on your muscles, bones, andjoints. This can include cycling, elliptical, swimming, waterrunning, vigorous hiking, rowing, etc. The more specificthese activities are to the running motion the better, withwater running and using an elliptical trainer being at thetop of this recommended list.16
Week 1Congratulations! You’re ready to embarkon your 10K journey! The next eight weekswill challenge you in many positive ways,and will prepare you to complete your firstor fastest 10K! Best of luck as you progressthrough this plan, and here’s to a lifetimeof happy running.
MondayBeginnerPre-Run Routine (PRR)Easy 20-30min Run(AIS)Foam RollingIn te rme diateEasy 30min1-2x Tech Drills6-8x 20sec Hill Reps w/60sec Walking RecoveryEasy 10minAISFRTuesdayBeginnerCore 1AISIn te rme diateCore 1AISWednesdayBeginnerPRREasy 15-20min1-2x Technique DrillsEasy 5-10minAISFRIn te rme diatePRREasy 15min1x Technique Drills10-15x 1:00 ‘Surges’ w/60sec Easy RecoveryEasy 15minAISFRbig range for the faster runningthis week, assess where yourstarting point should be18
ThursdayBeginnerCore 2AISIn te rme diateCore 2AISFridayBeginnerPRREasy 20min or 30-45minAerobic Cross-Training (AXT)AISFRIn te rme diatePRREasy 30min or 30-45minAerobic Cross-Training (AXT)AISFRSaturdayBeginnerEasy 30-40minColorado Leg CircuitAISFRIn te rme diateEasy 60minColorado Leg CircuitAISFRSundayBeginnerRest Day (can include a lightwalk and AIS/FR if desired)19In te rme diateRest Day (can include a lightwalk and AIS/FR if desired)
Week 2Pro Tip — Check your shoes! At the start ofevery new training program, take a lookat your footwear. Do your shoes have anyunusual or excessive wear on the tread?Is the midsole material (the primarycushioning layer between the foot bedand the outsole) starting to crimp andcompress? If so, it is time for a new pair.Most quality training shoes will last for300-500mls, and it can be really helpfulto track shoe mileage in your running log.Go to your local specialty run shop and getfitted for a new pair before any problemsarise. Don’t run the risk of incurring injurydue to your shoes!
MondayBeginnerEasy 20min1-2x Tech DrillsEasy 10minAISFRIn te rme diateEasy 30min1-2x Tech Drills6-8x 30sec Hill RepsEasy 10minAISFRTuesdayBeginnerCore 1AISIn te rme diateCore 1AISWednesdayBeginnerEasy 15min4-6x 30sec ‘Surges’ w/90sec Easy RecoveryEasy 10minAISFRIn te rme diateEasy 15min1x Tech Drills12-14x 400m @ 10KGoal Pace w/ 60sec EasyRecoveryEasy 10minAISFRThursdayBeginnerCore 2AIS21In te rme diateCore 2AIS
FridayBeginnerEasy 20min ORAXT 30-45minAISFRIn te rme diateEasy 35min ORAXT 40-50minAISFRSaturdayBeginnerEasy 40-50minColorado Leg CircuitAISFRIn te rme diateEasy 40minModerate 20minEasy 10minColorado Leg CircuitAISFRSundayBeginnerRest Day22In te rme diateRest Day
Week 3Pro Tip — Clean up your diet for health andperformance. While there is no perfect dietfor everyone, there is likely an optimum dietfor you as an individual. Mentally track whatfoods and food groups make you feel good,give you the most energy, and don’t leave youwith any stomach distress. Avoid those foodsthat leave you bloated, sleepy, or feeling offin regard to your energy levels. The primaryfoods that we should avoid as runners aregoing to be those that produce a high level ofuric acid in the bloodstream and negativelyaffect our recovery from day to day. Theseinclude heavily fried foods, overly processedfoods (think, packaged baked goods, certainmeats like pepperoni or hot dogs, fast food,etc), and eating too much meat and animalproducts on a regular basis.
MondayBeginnerEasy 30min1-2x Tech DrillsEasy 5minAISFRIn te rme diateEasy 30min2x Tech Drills6-8x 45sec Hill Reps w/75sec Walking RecoveryEasy 10minAISFRTuesdayBeginnerCore 1AISIn te rme diateCore 1AISWednesdayBeginnerEasy 15min4-6x 60sec ‘Surges’ w/60sec Easy Recovery JogsEasy 15minAISFRIn te rme diateEasy 15min1x Tech Drills8-10x 600m @ 10K GoalPace w/ 90sec EasyRecoveryEasy 15minAISFRThursdayBeginnerCore 2AIS24In te rme diateCore 2AIS
FridayBeginnerEasy 30min ORAXT 30-45minAISFRIn te rme diateEasy 40min ORAXT 40-60minAISFRSaturdayBeginnerEasy 60minColorado Leg CircuitAISFRIn te rme diateEasy 30minModerate 30minEasy 10-15minColorado Leg CircuitAISFRSundayBeginnerRest Day25In te rme diateRest Day
Week 4Week 4 marks the half-way point inyour program! How are you feeling? Ifeverything is going well, plow forward andget the most out of your body! Feeling a bitdown, sore, or under the weather, don’t beafraid to take it a little easier on your runsor reduce the duration of a few sessions by5-10min. It’s always better to be safe thansorry!
MondayBeginnerEasy 30min2 x Tech DrillsEasy 10minAISFRIn te rme diateEasy 30min2x Tech Drills6-8x 60sec Hill Reps w/2:00 Walking RecoveryEasy 10minAISFRTuesdayBeginnerCore 1AISIn te rme diateCore 1AISWednesdayBeginnerEasy 15min4-6x 2:00 ‘Surges’ w/ 60secEasy RecoveryEasy 15minAISFRIn te rme diateEasy 15min1x Tech Drills6-8x 800m @ 10K GoalPace w/ 2:00 Easy RecoveryEasy 15minAISFRThursdayBeginnerCore 2AIS27In te rme diateCore 2AIS
FridayBeginnerEasy 30min or30-45min AXTAISFRIn te rme diateEasy 45min or40-60min AXTAISFRSaturdayBeginnerEasy 60-70minColorado Leg CircuitAISFRIn te rme diateEasy 20minModerate 30-40minEasy 20minColorado Leg CircuitAISFRSundayBeginnerRest Day28In te rme diateRest Day
Week 5Pro Tip- By now, your strength trainingand drill sets should be getting quitecomfortable and easier on your workingmuscles. Add a little difficulty byincreasing the duration of each exerciseby a few meters in the drill sets (or bydoing your drills up a light uphill grade!)or by adding a 4-8lb medicine ball to someof your abdominal/core workouts whenfeasible. Keep those routines fresh byaltering the order of exercises completed,and really paying attention to good formand proper breathing during all routines.
MondayBeginnerEasy 40min2x Tech DrillsEasy 10minAISFRIn te rme diateEasy 40min2x Tech Drills6-8x 75sec Hill Reps w/2:00 Walking RecoveryEasy 10minAISFRTuesdayBeginnerCore 1AISIn te rme diateCore 1AISWednesdayBeginnerEasy 15min4-6x 3:00 ‘Surges’ w/ 2:00Easy Recovery JogsEasy 15minAISFRIn te rme diateEasy 15min1x Tech Drills5-6x 1200m @ 10K GoalPace w/ 2:00 Easy RecoveryEasy 15minAISFRThursdayBeginnerCore 2AIS30In te rme diateCore 2AIS
FridayBeginnerEasy 30min or30-45min AXTAISFRIn te rme diateEasy 45min or40-60min AXTAISFRSaturdayBeginnerEasy 70-80minColorado Leg CircuitAISFRIn te rme diateEasy 20minModerate 40-50minEasy 20minColorado Leg CircuitAISFRSundayBeginnerRest Day31In te rme diateRest Day
Week 6Pro Tip — You are six weeks into your 10Kprogram with lots of great training behindyou! How are your legs feeling? Sometimesat about this point in any training program,you may have some tight spots in your legand lower-back muscles. Try to schedulea 60-90min sports massage this week if youcan to loosen these structures, relax themuscles, and keep you running pain-freeas you finalize preparations for your race.The best days to schedule this would be onThursday following Wednesday’s hardersession, or Saturday afternoon followingyour long run. You never want to schedulea deep tissue massage within 24hrs prior toa hard workout, or immediately following(within 1-8hrs) a hard session wheninflammation is at its peak.
MondayBeginnerEasy 30min2x Tech DrillsEasy 10minAISFRIn te rme diateEasy 30min2x Tech Drills6-8x 60sec Hill Reps w/2:00 Walking RecoveryEasy 10minAISFRTuesdayBeginnerCore 1AISIn te rme diateCore 1AISWednesdayBeginnerEasy 15min4-6x 4:00 ‘Surges’ w/ 2:00Easy Recovery JogsEasy 15minAISFRIn te rme diateEasy 15min1x Tech Drills5x 1600m @ 10K Goal Pacew/ 3:00 Easy RecoveryEasy 15minAISFRThursdayBeginnerCore 2AIS33In te rme diateCore 2AIS
FridayBeginnerEasy 30min or30-45min AXTAISFRIn te rme diateEasy 45min or40-60min AXTAISFRSaturdayBeginnerEasy 80-90minColorado Leg CircuitAISFRIn te rme diateEasy 20minModerate 50-60minEasy 20minColorado Leg CircuitAISFRSundayBeginnerRest Day34In te rme diateRest Day
Week 7Two weeks left before your 10K! Be sure totake care of your immune system in thesefinal weeks by sticking to our routine,washing hands frequently, and stayingwell-hydrated. Try taking a little extraVitamin C, Vitamin D, and Zinc at this timeto really give your immune system a boost.If you are currently dieting to lose weight,be sure to eat well following your harderand longer runs to quickly replenishglycogen stores so you aren’t continuouslydepleted at this time. A big smoothiewith Greek yogurt, frozen fruit, juice, anda carb-protein replacement powder (FirstEndurance Ultragen, Pacific Health LabsR4, or something similar) will do the trick,and should be consumed within 30min offinishing your run.
MondayBeginnerEasy 30-40min2x Tech DrillsEasy 10minAISFRIn te rme diateEasy 40min2x Tech Drills6-8x 45sec Hill Reps w/90sec Walk RecoveryEasy 10minAISFRTuesdayBeginnerCore 1AISIn te rme diateCore 1AISWednesdayBeginnerEasy 15min5x 3:00 ‘Surges’ w/ 2:00Easy Recovery JogsEasy 15minAISFRIn te rme diateEasy 15min1x Tech Drills, 3-4x 1600m@ 10K Goal Pace w/ 3:00Easy RecoveryEasy 15minAISFRThursdayBeginnerCore 2AIS36In te rme diateCore 2AIS
FridayBeginnerEasy 30min or30-45min AXTAISFRIn te rme diateEasy 40-50min or40-60min AXTAISFRSaturdayBeginnerEasy 60minColorado Leg CircuitAISFRIn te rme diateEasy 70minColorado Leg CircuitAISFRSundayBeginnerRest Day37In te rme diateRest Day
Week 8Race week! Are you excited yet?Our primary goal this week is one thing —stick to your routine! Try to relax as muchas possible when running, visualize raceday success, and pay extra attention tosleep, hydration, and good nutri
day. Individual results will depend on average daily running pace, overall fitness level, and prior racing history over the 10K distance. NOTE — The best preparation for the RSG Beginner and Intermediate 10K Program is to complete our corresponding 5K Progr
