Strength & Speed 10k Running Base

Average Weekly Training Hours 01:54
Training Load By Week
Average Weekly Training Hours 01:54
Training Load By Week

This is a six week strength and speed training plan while maintaining a 10k running base. This plan is suitable for you if you have a 10k running base and are looking to add in speed and strength training. Spend six weeks working on being a faster and stronger runner.

This plan has you running 3 days a week, strength training twice a week, one day of flexibility training and one rest day.

This plan is perfect for in between training cycles. Start your next training cycle as a faster, stronger, more efficient runner.

Sample Day -3
0:30:00
Yoga or Flexibility Workout

This is your flexibility workout day. You can pick from yoga, there are lots of options on apps, or youtube. You might also have a yoga DVD or you can do a class. You can also choose to do a dynamic stretching workout or routine, Tai Chi, or Essentrics. This workout is all about flexibility!

Sample Day 1
5mi
5 Mile Long Run

This is a 5 mile long slow run. Your pace should be slow, in fact I'm not worried about the time it takes you to complete this. The purpose is to build your endurance.

Start with a 5 minute warm up to bring your heart rate up. Add in step ups, lateral shuffles, leg swings, kicks, hip hinges and any other stretches you need.

Run 5 miles slow

Cool down: slow your pace gradually to a walk. Walk until your heart rate has lowered, if this takes more than 5 minutes that's okay. After stretch (see stretching video for cool down stretches) and foam roll where required.

Sample Day 8
5mi
5 Mile Long Run

This is a 5 mile long slow run. Your pace should be slow, in fact I'm not worried about the time it takes you to complete this. The purpose is to build your endurance.

Start with a 5 minute warm up to bring your heart rate up. Add in step ups, lateral shuffles, leg swings, kicks, hip hinges and any other stretches you need.

Run 5 miles slow

Cool down: slow your pace gradually to a walk. Walk until your heart rate has lowered, if this takes more than 5 minutes that's okay. After stretch (see stretching video for cool down stretches) and foam roll where required.

Sample Day 15
6mi
6 Mile Long Run

This is a 6 mile long slow run. Your pace should be slow, in fact I'm not worried about the time it takes you to complete this. The purpose is to build your endurance.

Start with a 5 minute warm up to bring your heart rate up. Add in step ups, lateral shuffles, leg swings, kicks, hip hinges and any other stretches you need.

Run 6 miles slow


Cool down: slow your pace gradually to a walk. Walk until your heart rate has lowered, if this takes more than 5 minutes that's okay. After stretch (see stretching video for cool down stretches) and foam roll where required.

Sample Day 22
5mi
5 Mile Long Run

This is a 5 mile long slow run. Your pace should be slow, in fact I'm not worried about the time it takes you to complete this. The purpose is to build your endurance.

Start with a 5 minute warm up to bring your heart rate up. Add in step ups, lateral shuffles, leg swings, kicks, hip hinges and any other stretches you need.

Run 5 miles slow

Cool down: slow your pace gradually to a walk. Walk until your heart rate has lowered, if this takes more than 5 minutes that's okay. After stretch (see stretching video for cool down stretches) and foam roll where required.

Sample Day 29
5mi
5 Mile Long Run

This is a 5 mile long slow run. Your pace should be slow, in fact I'm not worried about the time it takes you to complete this. The purpose is to build your endurance.

Start with a 5 minute warm up to bring your heart rate up. Add in step ups, lateral shuffles, leg swings, kicks, hip hinges and any other stretches you need.

Run 5 miles slow

Cool down: slow your pace gradually to a walk. Walk until your heart rate has lowered, if this takes more than 5 minutes that's okay. After stretch (see stretching video for cool down stretches) and foam roll where required.

Sample Day 36
6mi
6 Mile Long Run

This is a 6 mile long slow run. Your pace should be slow, in fact I'm not worried about the time it takes you to complete this. The purpose is to build your endurance.

Start with a 5 minute warm up to bring your heart rate up. Add in step ups, lateral shuffles, leg swings, kicks, hip hinges and any other stretches you need.

Run 6 miles slow

Cool down: slow your pace gradually to a walk. Walk until your heart rate has lowered, if this takes more than 5 minutes that's okay. After stretch (see stretching video for cool down stretches) and foam roll where required.

Stephanie Xamin
|
Stephanieruns Fitness

Hi I'm Stephanie! I'm a personal trainer who helps runners reach new goals and distances. I am passionate about helping runners reach their goals. I believe in meeting people where there are and building them up not tearing them down. I provide one on one support, individualized training plans with all your running and strength workouts. I'm a big believer in strength training for runners. Strength training will make you a stronger faster more efficient runner. I look forward to talking to you.