Another Mother Runner 10K: FINISH IT

Training Load By Week
Training Load By Week

BEST FOR: Somebody tackling the distance for the first time—or coming back from injury.

PHYSICAL PRE-REQS: Chicas ready for this challenge should be able to run three or four miles comfortably. It’s a good idea to have completed a 5K race and have a few months of consistent running logged on your legs, but if you’re a newbie to speedwork, no worries: We’ll ease you into it.

PLAN OVERVIEW: This 10-weeker stretches out your long runs to seven miles to build the requisite stamina and confidence to cover 6.2 miles, while also introducing some speedier workouts. We’re not asking you to bust a move too often, but we know you’re up for the occasional challenge. Looking to bust a major move at your 10K? Consider following Another Mother Runner 10K OWN IT plan instead.

Sample Day 1
3mi
Easy 3 miles + 4 strides

3 miles at a charitable pace, then shift gears to do 4 strides. How to stride: On flat ground, incrementally increase your speed until you're going 90 to 95 percent max, and go about 100 meters or 30 seconds. Recover as needed between each souped-up effort.

Sample Day 3
3mi
Easy 3 miles + 4 strides

Three miles at a charitable pace, then shift gears to do four strides. How to stride: On flat ground, incrementally increase your speed until you're going 90 to 95 percent max, and go about 100 meters or 30 seconds. Recover as needed between each souped-up effort.

Sample Day 5
3mi
Easy 3 miles

3 miles at a chatable pace.

Sample Day 6
4mi
Long run: 4 miles

Trot through 4 miles at a comfortable pace that you could sustain for much longer than 4 miles.

Sample Day 8
3mi
Easy 3 miles + 6 strides

3 miles at a charitable pace, then shift gears to do 6 strides. How to stride: On flat ground, incrementally increase your speed until you're going 90 to 95 percent max, and go about 100 meters or 30 seconds. Recover as needed between each souped-up effort.

Sample Day 9
2.5mi
Easy 2-3 miles; or XT

Run 2-3 miles at a conversational pace, or opt to crosstrain.

Sample Day 10
3mi
3 miles as 10 min. WU; I: 6 x 1 min. in Z4 w/2-3 min. recovery; 10 min. CD

Cover 3 miles by warming up for 10 minutes, then ratcheting up your speed for 1 minute—aim to get in Zone 4—then recover for 2 to 3 minutes. Run a total of 6 one-minute speed bursts, each time followed by 2 to 3 minutes of easy running to recover. Finish with 10 minutes of easier running.