10K - Beginner|Intermediate - great plan for any runner
Author: Kelly Zibell | Blend Fitness
Length: 10 Weeks
Tags: running, 10km, beginner, intermediate, hr based, strength
Typical Week: 4 Run, 1 X-Train, 1 Day Off, 3 Strength
Longest Workout:
7 miles
Author: Kelly Zibell | Blend Fitness
Length: 10 Weeks
Tags: running, 10km, beginner, intermediate, hr based, strength
Typical Week: 4 Run, 1 X-Train, 1 Day Off, 3 Strength
Longest Workout:
7 miles
10K - Beginner|Intermediate - great plan for any runner
10K training plan for first time 10K runners or intermediate runners. Like all Blend Fitness plans, this plan has 3 running specific strength circuits to help build speed and strength to aid in avoiding injury.
3 miles easy with 4-6 strides at the end
Squats
Jumping Jacks
Glute Bridge
Plank
Superman
Push Up
Clamshell
Single Leg Deadlift
3 miles easy with 4-6 strides at the end
Step Ups
Reverse Crunch
Russian Twist
Superman
Fire Hydrant
Plank
Squat
Pushup
Short Run at a conversation pace. Keep HR around 140 and go slow and steady
Long Run - should be done a conversation pace. Keep HR around 140. Keep it slow and steady. The point is to get distance and time on your feet under your belt
Hollow Rock
Spiderman Plank
Jumping Jack
Tricep Dip
Glute Bridge
Pistol Squat
Clamshell
Russian Twist
I'm passionate about teaching you how to be healthy and how to blend fitness into your life, without losing your sanity or your relationship. I draw on my experiences as a 60+ hour a work week executive and busy mom of an active toddler. I've tried it ALL trying to find out what works. Let's come up with your plan and get you to your goal!