This 8 week plan is designed for the intermediate or advanced runner who is training for a 10k race. It is recommended that you have previously completed a 10k distance race or longer, have been running an average of 2-3 hours per week consistently for the last two months, and can currently run at least 1 hour. This plan includes coach email support.

Recommended equipment for the strength and mobility portion of this plan are: foam roller, small to medium dumbbells or kettlebells, exercise bands.

This plan will start with a running test in week 1 to establish or update your training zones. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.

A typical week will include four runs (longest peaks at 75 minutes) two days of interval training, two strength training sessions, two foam rolling sessions, two cross-training days, and one day off each week. There will be a gradual build in duration and intensity for two to three weeks, and then an easier week to allow for recovery.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace), how to perform run testing, how to calculate your training zones, links to meditations, and tips on race day and workout hydration and nutrition. The training plan also includes video links to all strength, mobility, and stretching exercises.

If you have questions about this plan please email me at info@birdseyewisdom.com