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Training Plan

10 k killer

• 94 sessions scheduled so far

• 1 videos & files

• 0 athletes already joined


Plan Owner

Trackster

0 teams • 36 followers • 5 following


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Price

Click To Join Plan $ 12.00

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7 Day preview

  • Sun 11/14 • Rest

    Rest days are just as important as workouts & long runs! Make sure you hydrate, sleep and avoid exerting too much physical energy. This will set you up well for future training -- take advantage :)

  • Sat 11/13 • Long run

    11.67 mi

    A long run usually consists of anywhere from 15 to 30% of an athlete's weekly mileage. Earlier long runs in your training block may be less than that but are helpful to get prepared for the coming weeks! View the attached video to learn more about long runs with our Boost pro runners!

  • Fri 11/12 • cycle recovery

    1:50:00

    Do a straight up, continous session as if it were a recovery day for running. Should not be brutal or too difficult at all - just get the heart rate elevated and work some different muscles than running.

  • Thu 11/11 • 3x5 Fartlek

    6.49 mi-6.61 mi

    Begin by running the warm up and following along with any videos attached to this session. Keep the session continous if possible without stopping (but take a break if you need to!). Remember it's best to record this training with Trackster's GPS feature and to post any completed training for Boost to use toward making adjustments. Warm up: 2.0mi Workout: 3x • 5:00 - Try to maintain goal race pace for 5 minutes! • 1:30 - Rest Cool down: 2.0mi.

  • Wed 11/10 • Rest

    Rest days are just as important as workouts & long runs! Make sure you hydrate, sleep and avoid exerting too much physical energy. This will set you up well for future training -- take advantage :)

  • Tue 11/09 • Strength + Recovery

    8.0 mi • 1:06:00

    After the run, follow the attached videos for additional exercises to help strengthen your areas of common injury! (Not a substitute for physical therapy or medical advice) Some people refer to a recovery type run as an 'easy' run but calling it that is not completely accurate! As any experienced runner knows, even the most relaxed run can still be a challenge in its own way. Focus on being relaxed and not using too much mental energy. You're just getting in some solid mileage in preparation for your next hard workout. Watch the video for tips from our Boost pro runners!0

  • Mon 11/08 • 6x4 4x2 Repeats

    5.99 mi

    Begin by running the warm up and following along with any videos attached to this session. 800M (or Half Mile) Repeats are a great session for just about any runner and any goal event. They'll help get acclimated to track workouts for more work later and build your base speed! Remember it's best to record this training with Trackster's GPS feature and to post any completed training for Boost to use toward making adjustments. Warm up: 2.0mi Workout: 6x • 0.25mi. - 400m - Shoot for goal race pace but keeping consistent from #1 - #6 is most important • 1:00 - Rest 4x • 0.12mi. - 200m - Pick up the pace for 200m - like you're finishing a race strong! • 2:00 - Rest Cool down: 2.0mi.