Another Mother Runner 10K: OWN IT

Training Load By Week
Training Load By Week

BEST FOR: A runner who has prior 10K and 5K race experience and wants to bang out a solid 10K effort—or PR.

PHYSICAL PRE-REQS: You should be able to complete a 6-mile run and have experience turning up the pace. If you haven’t, you might want to own a 5K race before taking on this training program, or check out the Another Mother Runner 10K FINISH IT plan.

PLAN OVERVIEW: Ten weeks will take you to a rip roarin’ fast 10K; along the way, you’ll build your cardiovascular base with long runs, hit some hills to up your strength, sprint to get your speed up, and hone in on your race pace. Promise, it’s not as tough as it sounds.

Sample Day 1
3mi
Easy 3 miles; or XT

Run 3 relaxed miles or crosstrain for 30 to 60 minutes, depending how much bounce is in your step.

Sample Day 2
4mi
4 miles as 10 min. WU; I: 12 x 1 min. in Z4 w/1 min. recovery; 10 min. CD

Warm up for 10 minutes, then start in on some intervals: Run 1 minute in Zone 4 (this is hard work), run easy/walk for 1 minute. Repeat 9 more times. Cool down for 10 minutes. Your total mileage will end up around 4 miles.

Sample Day 3
3mi
Easy 3 miles; or XT

Run 3 relaxed miles or crosstrain for 30 to 60 minutes, depending how much bounce is in your step.

Sample Day 4
4mi
1-2 mile WU; Tempo: 1 mile; 1-2 mile CD

Enjoy a nice 1- to 2-mile warm-up, crank it up a notch for a mile at tempo pace, then cool that body down for another 1 to 2 miles.

Sample Day 6
6mi
Long run: 6 miles

Run for 6 consecutive miles at a pace that leaves you energized for the rest of the day.

Sample Day 8
3mi
Easy 3 miles; or XT

Run 3 relaxed miles or crosstrain for 30 to 60 minutes, depending how much bounce is in your step.

Sample Day 9
4mi
1-2 mile WU; H: 8 x 1 min. in Z4; 1-2 mile CD

Warm up your little booty for 1 to 2 miles, and end at the base of a moderate hill that is at least a minute long. (As the intervals grow, the length of the hill needs to, as well.) Run up the hill at a steady pace, keeping your effort as even as possible so you don't peter out at the top. Run slowly or walk to the bottom and begin again; do 8 climbs total. Finish with a 1- to 2-mile cooldown on flattish ground.