Goal: Run your best 10k race and stay strong while you do

Equipment: Running shoes and a set of dumbbells

Workout per week: 5 total (3x runs, 2x living room strength training) 

Ideal Training Environment: Outside / living room 

Length: 12 weeks (Phase 1 – 6 weeks, Phase 2 – 6 weeks)

The intention of this program is to build you up to run a competitive 10k race. You’ll be running 3 days per week and doing resistance training 2 days per week. Weekly mileage begins at 8 and never increases by more than 1 mile per week.

For your run training, you’ll have an interval day (Monday), an easy run (Wednesday), and a long run (Saturday.)

Easy runs should feel comfortable. Somedays you’re going to run a bit faster. Somedays you’re going to run a bit slower. That’s normal. Most runners need to be reminded to slow down on their easy runs. The intention here is more about accumulating miles and less about running fast.

The hard pace on your interval day should be challenging but consistent. In other words, the final interval shouldn’t be slower than the first interval. These will be the fastest you run all week. If you’re new to interval training, I’d rather see you start a slower and finish strong than vice-versa.

For your long runs, if you don’t know what your Half-Marathon Race Pace is, that’s okay. After your initial 1 mile warm-up, pick up the pace to “comfortably challenging.” Your half-marathon race pace will obviously be slower than your 10k race pace, but the intention here is to get you confident with steady challenging runs.

Follow the plan. Enjoy the process. As always, here if you need me. Feel free to drop me a note on IG @BandanaTraining or in our Facebook Group (Bandana Training Club).

When your legs get tired, run with your heart,
Rob

Here’s our weekly training calendar:

Feel free to move your training days around if necessary, but try to follow the same cadence of non-consecutive runs and lift.

As for Tuesday and Friday…

Day 1

Warm up

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Knee Hugs
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:
4)
Floor Slides
 
Sets: 2
Reps: 8
Tempo: Medium
Rest:

A Block

Exercise Video
A1)
Single Leg Glute Bridges
 
Sets: 3
Reps: 8/s
Tempo: Slow
Rest: 60s
A2)
Half Kneeling DB Overhead Press
 
Sets: 3
Reps: 8-10
Tempo: Slow
Rest: 60s
A3)
Reset Rows
 
Sets: 3
Reps: 8-10
Tempo: Slow
Rest: 60s

B Block

Exercise Video
B1)
Single Leg RDL’s
 
Sets: 3
Reps: 8/s
Tempo: Slow
Rest: 60s
B2)
Tall Kneeling DB Curl
 
Sets: 3
Reps: 8-10
Tempo: Slow
Rest: 60s
B3)
Pushups (Hands Elevated, on the Floor, or Feet Elevated)
 
Sets: 3
Reps: 8-10
Tempo: Slow
Rest: 60s

C Block

Exercise Video
C1)
Lying Knee Tucks
 
Sets: 3
Reps: 12-15
Tempo: Medium
Rest: 30s
C2)
Russian Twists
 
Sets: 3
Reps: 30s
Tempo: Medium
Rest: 30s

Day 2

Warm up

Exercise Video
1)
T-Spine Rotations
 
Sets: 2
Reps: 3/s
Tempo: Medium
Rest:
2)
Inchworm
 
Sets: 2
Reps: 4
Tempo: Medium
Rest:
3)
Knee Hugs
 
Sets: 2
Reps: 6/s
Tempo: Medium
Rest:
4)
Floor Slides
 
Sets: 2
Reps: 8
Tempo: Medium
Rest:

A Block

Exercise Video
B1)
FFE Split Squats
 
Sets: 3
Reps: 8/s
Tempo: Slow
Rest: 60s
B2)
Tall Kneeling Straight Arm Raises
 
Sets: 3
Reps: 8-10
Tempo: Slow
Rest: 60s
B3)
Couch Supported DB Row
 
Sets: 3
Reps: 8/s
Tempo: Pause at top
Rest: 60s

B Block

Exercise Video
A1)
Goblet Squat (Heel Elevated)
 
Sets: 3
Reps: 8-10
Tempo: Slow
Rest: 60s
A2)
Half-Kneeling Overhead Triceps Extensions
 
Sets: 3
Reps: 8-10
Tempo: Slow
Rest: 60s
A3)
Pushups (Hands Elevated, on the Floor, or Feet Elevated)
 
Sets: 3
Reps: 8-10
Tempo: Slow
Rest: 60s

C Block

Exercise Video
C1)
Weighted Crunches
 
Sets: 3
Reps: 20
Tempo: Medium
Rest: 30s
C2)
Side Plank (Knees or Feet)
 
Sets: 3
Reps: 40s/s
Tempo:
Rest: 30s