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Week Three Training Regimen for a 10K Race: Exercise and Dietary Guidance

Race Training Program Highlights Week 3: Workouts and Diet Guidance for 10K Competition

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Training Regimen for a 10K Race in Week 3: Exercise Schedules and Dietary Guidance
Training Regimen for a 10K Race in Week 3: Exercise Schedules and Dietary Guidance

Week Three Training Regimen for a 10K Race: Exercise and Dietary Guidance

Runners preparing for upcoming 10K tournaments can now follow a personalized training plan created using the Runna running coaching app. This plan, tailored to individual goals, availability, and schedules, offers a variety of exercises and workouts to improve speed, endurance, and overall performance.

The plan consists of five runs and three strength training sessions. Let's break down each component.

Running Sessions

  • Run 1: Kick off your training with a 35-45 minute easy exercise, followed by 6-8 x 20-second strides to work on your acceleration.
  • Run 2: This ladder workout pushes your limits with hard efforts of 1 minute, 2 minutes, 3 minutes, 4 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute. Recovery periods are equal to the length of the hard efforts, allowing for jogging or walking.
  • Run 3: Take this run super easy, with the effort level below a 5 out of 10, to allow your body to recover.
  • Run 4: A tempo run of 4 consecutive minutes at goal 10K pace or faster is included to simulate race conditions and improve speed endurance.
  • Run 5: The long run of 55-85 minutes helps build endurance and mental toughness.

Strength Training Sessions

The training plan also includes strength workouts to complement your running.

  • Option 1: Movement drills such as 90/90 transitions, dead bug, single-leg deadlift, and a series of exercises for the specified number of reps make up the foundation of these sessions. Supersets, which pair exercises like 4 sets of 1 ¼ split squat and quadruped hold, are also included.
  • Option 2: This option focuses on dynamic movements like 90/90 knee rolls, wall stride, and A skips to improve mobility and agility.
  • Option 3: This advanced option includes a strength circuit with exercises like heels-elevated squat, long lever single-leg hamstring bridge, renegade row, dead bug, single-leg deadlift, and 1-minute rest between sets.

For those seeking a challenge, advanced modifications are available for several exercises:

  • Calf raise: Using a lacrosse ball between heels adds resistance to this exercise.
  • Split squat iso hold: The FFE split squat iso hold offers a more intense variation.
  • Heels-elevated squat: Hack squatting using a foam roller against a wall provides an extra challenge.
  • Single-leg hip extension: Keeping the foot elevated on a chair increases the difficulty.
  • Long lever single-leg hamstring bridge: Adding ankle pumps to this exercise increases the range of motion and intensity.

A visual reference guide for all strength training exercises and stretches is available to help you perfect your form.

Week 3 marks the halfway point of the training plan, providing an opportunity to assess progress and make any necessary adjustments. Embrace the challenge and prepare for success in your upcoming 10K tournament with this comprehensive training plan.

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