Strength & Speed 10k Running Base

Author

Stephanieruns Fitness

All plans by this Coach

Length

6 Weeks

Typical Week

2 Strength, 3 Run, 1 Other, 1 Day Off

Longest Workout

6 miles

Plan Specs

running 10km strength

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Summary

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.

Stats

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

Stephanie

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.

Back to Plan Details

Sample Day 1

0:40:00
48.3TSS
Runners Leg Strength

As a runner you know your legs make running possible. Let's work on the building strength and endurance muscles in your legs.

RPE is rating of perceived exertion on a scale of 1-10. I'm using RPE to help you know how hard you should be working.

Sample Day 2

0:25:00
27.1TSS
Speed Work - long warm up

Today's workout focuses on speed. You're going to do intervals to get used to running different paces. You'll run hard, about an 8/10, then harder which is full out, followed by recovery. You'll repeat this four time.

Warm up: As you'll be working on speed you'll be doing a long warm up. 10 minutes of walking that can gradually speed up to a slow jog. About half way through your warm up stop to do leg circles/swings, hip hinges, forward bends, lateral shuffles and arm circles/swings. You can add in any other stretches you need prior to continuing your warm up.

Main Set: You'll do four repetitions of hard, harder, and easy (your recovery) If you need longer recovery between repeats that's okay. You want to be recovered enough to do your next interval.

Cool Down: Gradually slow your pace down to a walk. You might need longer than 5 minutes to bring your heart rate down. That's okay! After your heart rate is back down start your stretches and end with full body foam rolling.

Resource: here is a 5 minute cool down routine you can opt to do as well: https://www.youtube.com/watch?v=u5Hr3rNUZ24

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 4

4mi
3.5 Mile Tempo Run

This is a tempo run. Generally your tempo pace is the pace you would race at for an hour, sometimes referred to as your 10k race pace.

Warm up: for approx. 0.25 miles walk to bring up your heart rate. Once you have brought up your heart rate add in some leg kicks/swings, hip hinges, forward bends and any other stretches you need.

Main set: run 3.5 miles at your tempo pace.

Cool down: Gradually slow your pace to a walk before starting full body stretches. Stretch your quads, hamstrings, calves, chest, back, and arms. End with full body foam rolling.
Resource: here is a 5 minute cool down routine you can opt to do as well: https://www.youtube.com/watch?v=u5Hr3rNUZ24

Sample Day 5

0:40:00
Arms & Core Workout

This is an arms and core strength training workout. Use a weight that fatigues your muscles by the end of the last rep but still allow you to perform the rep with good form.

Warm up: Take 5 minutes to bring up your heart rate with walking, step ups, biking or sun salutations. After your heart rate is warmed up do arm circles/swings.

Main Set: 3 sets of 12 reps/exercise. Take 2-3 minutes of rest between set and stretch as needed between sets.

1) Bicep Curl https://www.bodybuilding.com/exercises/dumbbell-bicep-curl

2) Tricep Kick back https://www.bodybuilding.com/exercises/tricep-dumbbell-kickback

3) Lateral Raise https://www.bodybuilding.com/exercises/side-lateral-raise

4) Forward Raise https://www.bodybuilding.com/exercises/front-dumbbell-raise

5) Dumbbell Side Bend https://www.bodybuilding.com/exercises/dumbbell-side-bend

6) Plank hold for 30 seconds or as long as you can with good form.

Cool Down: Stretch your arms/upper body. Some stretches to add in (https://www.spotebi.com/workout-routines/upper-body-stretching-exercises/)
Foam roll your full body

Sample Day 7

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

3.5mi
400m Speed Workout

This is a speed workout. You'll be using perceived exertion for this one on a scale of 1-10.

Warm up: Start with a slow walk, add in dynamic stretches such as leg kicks/swings before bringing your pace up to a slow jog

Main set: 5 repeats of fast and recover. Make your hard repeats about a 8 or 9/10 and recover at 5-7/10 if you need more recovery time in between repeats take it.

Cool Down: Slowly bring you pace down and end with full body stretching or foam rolling

Strength & Speed 10k Running Base

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