She Strengthens

Get Ready to Crush Your 10K Goal!

Week 1: Building a Strong Foundation

To set yourself up for success, aim to complete 5 runs, 1-2 strength workouts, and at least 1 rest day each week. Below, you’ll find a variety of options to customize your training schedule.

5 Essential Steps to Get Started

Before diving into your training plan, make sure you’re prepared with these 5 quick steps:

1. Brush up on running basics: Review our comprehensive guide to learn about form, pacing, and tracking your progress.
2. Learn key running terms: Familiarize yourself with essential lingo, including strides, easy runs, recovery runs, interval training, and tempo runs.
3. Bookmark our strength training guide: Visualize and master the exercises and stretches you’ll be doing throughout your training program.
4. Gear up with the right equipment: Invest in a good pair of running shoes, and consider additional gear for trail running or cold-weather training.
5. Fuel your body with magnesium-rich foods: Stock up on almonds, black beans, brown rice, and other magnesium-rich foods to support energy metabolism and reduce muscle soreness.

Running Workouts

Choose from the following runs to build your perfect week:

• Run 1: Easy Run + Strides: Warm up with an easy 30-40 minute run, followed by 4-6 x 20-second strides.
• Run 2: Short Interval Workout: Start with an easy mile, then complete 10 x 1-minute pushes with 1-minute recoveries.
• Run 3: Recovery Day: Take it easy with a 30-40 minute recovery run, focusing on your body’s natural pace.
• Run 4: Tempo Run: Warm up with a mile, then run 3 miles at goal 10K pace or faster, finishing with a 1-mile cooldown.
• Run 5: Long Run: Complete a 45-75 minute comfortable run, taking short breaks as needed.

Strength Workouts

Select from three strength training options, each featuring movement drills and supersets to improve performance and prevent injury:

• Option 1: Movement Drills and Supersets: Focus on exercises like 90/90 transitions, dead bugs, and tempo squats.
• Option 2: Movement Drills and Supersets: Incorporate exercises like 90/90 knee rolls, wall strides, and single-leg hip extensions.
• Option 3: Movement Drills and Strength Circuit: Combine movement drills with strength exercises like squats, long lever single-leg hamstring bridges, and renegade rows.

Nutrition Advice

Simplify meal planning with this formula:

1. Pick a base: Choose complex carbohydrates like quinoa, brown rice, or sweet potatoes.
2. Select a protein: Opt for lean protein sources like eggs, fish, poultry, or legumes.
3. Add vegetables: Incorporate a variety of colorful vegetables to maximize micronutrient benefits.
4. Include healthy fats: Add monounsaturated or polyunsaturated fats like avocado, avocado oil, or olive oil.

Remember to stay hydrated and fueled with smoothies, especially after training. Blend together a protein source, fresh or frozen fruit, leafy greens, and your preferred liquid for a quick and nutritious snack.

You’re now ready to tackle Week 1 of your 10K training program!