Transform Your Fitness Journey with Our 4-Week 10K Training Plan
Are you ready to take your running to the next level? Whether you’re a seasoned athlete or a beginner, our comprehensive 4-week guide is designed to help you reach your 10K goals and unlock a lifetime of fitness benefits.
The Power of Running
The pandemic may have changed our lives, but it also brought running to the forefront as a convenient and effective way to stay active and healthy. With gyms closed and group fitness classes canceled, running became a beacon of hope for many. And now, as we slowly return to normalcy, it’s the perfect time to celebrate the joys of running and challenge ourselves to new heights.
Meet Your Coaches
Our expert team of coaches has crafted a tailored 4-week training plan to help you achieve your 10K goals. Meet Becky Wade, a professional runner and Team USA qualifier; Ben Lauder-Dykes, a strength and mobility expert; and Angie Asche, a sports nutritionist and cookbook author. Together, they’ll guide you through a structured program that includes running, strength training, and nutrition tips to fuel your journey.
Getting Started
Before you begin, let’s cover the basics. Here are five essential steps to set you up for success:
- Learn to Run: Brush up on running fundamentals, including form, pacing, and tracking your progress.
- Running Lingo 101: Familiarize yourself with key terms like “strides,” “easy run,” “recovery run,” “interval training,” and “tempo run.”
- Strength Training Essentials: Bookmark our visual reference guide for exercises and stretches to support your runs.
- Gear Up: Invest in a good pair of running shoes and consider additional gear for trail running or cold-weather training.
- Fuel Your Body: Load up on magnesium-rich foods like almonds, black beans, and brown rice to support your training.
The 4-Week Plan
Our interactive calendar outlines a structured program with six days of training and one day of rest. Each week builds upon the last, with incremental increases in intensity and distance. Here’s a sneak peek at what’s in store:
Week 1: Getting Up to Speed
Get comfortable with running basics and start building your endurance.
Week 2: Hit the Ground Running
Increase your mileage and introduce strength training exercises to support your runs.
Week 3: Find Your Stride
Focus on interval training and tempo runs to boost your speed and efficiency.
Week 4: Finish Strong
Taper your training and prepare for your 10K event with confidence and enthusiasm.
Join the Movement
Whether you’re running solo or with friends, we’re here to support you every step of the way. Sign up for a 10K event, join a virtual race, or simply challenge yourself to reach new heights. With our expert guidance and your dedication, you’ll be crossing that finish line in no time!
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