8 Week 10 K Program
I used to be stuck in a certain way of thinking when it came to exercise. I was in the mindset of lift weights and if you want to get some cardio in, lift weights faster, take less rest and/or do some sprints. Anything more than 3 miles is a waste of time I thought. Even though research suggests this is true to an extent, it is not my place to stop people from doing what they want to do. It is my place to educate and if people want to run longer distances it is my job to make sure they do it in a precise and calculated way. As time went on I began to succumb to the fact that people like to run. 5k’s, 10k’s, 15k’s are runs people like to train for so figured instead of resisting and getting upset about it, I decided to go with the flow. Below is a basic guide on the various types of running one can perform while training for a longer distance run along with strength training to develop and maintain muscle mass and decrease the risk of injury.
Types of running
Recovery is just as important as your hard workouts. Listen to what your body needs on Recovery days, whether that means taking the day off completely, strength training or running a few Recovery miles. Recovery Runs increase your stamina and help you recover at the highest quality possible after intense training.
Fartlek works on speed and strength by alternating distances and paces during a continuous run. An example Fartlek workout structure could be one-minute running easy followed by one-minute running hard, repeated for a certain number of minutes, miles etc.
Hill workouts develop speed and form. As you can imagine running uphill takes more effort, so you don’t want to go all out. Remaining in control of your breathing is essential here. The goal is to run with a slight forward lean with the chin leading the chest.
Tempo is a hard but controlled pace that can be run as long intervals or a steady run of 1-10 miles. The purpose of a Tempo Run is to build mental and physical endurance and to become comfortable with being uncomfortable.
Intervals are like fartlek runs, only intervals will be running a set distance increasing and decreasing speed for set distances, but not time.
Progression Runs improve stamina and allow the body to adapt to the stress of running. Build your pace over the course of each run by starting slower than Recovery Pace and finishing at a faster pace.
The best way to improve your fastest pace is to work on it for brief periods in a series of speed intervals. Sprint for 1 minute and walk or rest for 1 minute etc.
Endurance Run is a long distance run at a comfortable pace done once a week. It is an essential part of your training that helps the body and mind adapt to increased distances. It also helps you get familiar with the physical and mental challenges that you might face during a race.
Try not to run on back to back day unless you are doing a recovery run.
Recovery runs will consist of 2-5 miles of easy runs.
Lift weights 2 days a week.
Day 1: 1 Mile Run. Time your run.
Day 2: Walk/run 3 miles. Try to keep it under 30 minutes
Day 3: Fartlek run (40 seconds slow 20 seconds fast for as long it took you to run a mile)
Day 4: 800 m run 45 seconds recovery
200 m run 2-minute recovery
600 m run 45 seconds recovery
200 m run 2-minute recovery
400 m run 45 seconds recovery
Day 5: Walk/run 4 miles
Day 6: Fartlek run (30 seconds easy 15 seconds fast for as long it takes you to run 2 miles)
Day 7: 2-mile run. Rest for 5 to 10 minutes. Then, 6x200 meters at varying speeds. 1-minute rest between 200 m runs
Day 8: Walk/run 5 miles
Day 9: Tempo run for 2 miles (200-meter intervals x 16)
Day 10: 1-mile run. Time your run. 2 minutes recovery. Then, 4x400 m runs
Day 11: Run 6 miles
Day 12: Treadmill incline runs or hills. 2 minutes uphill 1-minute flat x6
Day 13: 200 m fast, 400 m slow the pace, 600 m slow the pace again and then work your way back down. 400 m pick up the pace and 200 m finish as fast as you can
Day 14: 6 mile run
Day 15: 1.5-mile run. 6x100 meter sprints. Walk back to starting line as your rest. Finish with 1.5 mile run
Day 16: 200m ,400m, 800m 400m, 200m with 2-minute walk in between intervals.
You will see various programs that will define types of runs in various ways. This is a basic example of how to develop yourself as a strong runner with multiple guns in your arsenal so to speak. We’d love to hear your feedback if you use this program.