Cruising Through Week Three! 🚀
Race Training Plan for 10K Milestone: Week 3 Exercise and Diet Guidance
You've reached the midpoint of your training plan, but don't slow down—keep moving forward!
Weekly Workouts
Run 1 🏃♀️
Begin your week with a 35- to 45-minute easy run and4 to 8 strides to get the engine running for the week ahead. If you're feeling fatigued, scale back to 4 strides. On the flip side, if your legs are feeling fresh, go for a maximum of 12 strides.
Run 2 🏃♂️
Today's workout is called a Ladder Run. After your standard 1-mile warm-up, tackle hard efforts of 60, 120, 180, 240, 300, 240, 180, 120, 60 seconds, interspersed with equal rest periods. If you're short on time, you can cut out the middle 300-second effort. Want an extra challenge? Add another 300-second effort to the mix! Cool down with another mile.
Run 3 🧤
Keep it gentle today with a 30- to 40-minute run at an effort level below 5/10. Alternatively, opt for a cross-training session of your choice for a more extensive workout.
Run 4 🌟
It's Tempo time again, this time for 1 additional mile compared to the first round. Aim for a sustained effort at your goal 10K pace for 4 consecutive miles. If you're unsure about pacing, start cautiously to finish strong. Break it up with a 30-second breather after 2 miles if necessary. If you're feeling good at 3 miles, try to push the last mile progressively faster.
Run 5 🏃♀️🏃♂️
Take on this week's long run for 55 to 85 minutes. Ensure a nutritious breakfast 2 to 3 hours beforehand, and don't forget your in-run fluids or gels if necessary. If you're still adapting to a consistent training plan, alternate 10 minutes of running with 1 minute of walking. If you've been running 90 minutes, bump up to 95 minutes today.
Strength Workouts 💪🏋️
Check out this visual guide for all the recommended exercises and stretches.
Option 1: Movement Drills and Supersets 💪
Movement Drills
Perform 3 rounds of:
- 90/90 transitions: 12 reps
- Dead bug: 8 right, 8 left
- Single-leg deadlift: 8 right, 8 left
Supersets
Perform each superset for the specified number of sets:
Superset 1
- Tempo squat: 3 seconds down, 3 seconds up; 4 sets of 15 reps
- Foam roller bridge: 4 sets of 30-45 seconds
Superset 2
- Push-up: 4 sets of 6 reps
- Split squat iso hold: 4 sets of 30-45 seconds each leg, or advanced option: FFE split squat iso hold
Superset 3
- Side plank: 3 sets of 20 seconds per side
- Hollow hold: 3 sets of 30 seconds
Option 2: Movement Drills and Supersets 💪
Movement Drills
Perform 3 rounds of:
- 90/90 knee rolls: 20 reps
- Wall stride: 10 right, 10 left
- A skips: 20 reps
Supersets
Perform each superset for the specified number of sets:
Superset 1
- 1 1/4 split squat: 4 sets of 10 right, 10 left, or advanced option: FFE split squat
- Quadruped hold: 4 sets of 30 seconds
Superset 2
- Single-leg hip extension: 4 sets of 10 right, 10 left, or advanced option: Keep foot elevated on chair
- Butterfly drill: 4 sets of 10 reps
Superset 3
- Calf raise: 3 sets of 12 reps, or advanced option: Perform with lacrosse ball between heels
- Wall plank: 3 sets of 30 seconds
Option 3: Movement Drills and Strength Circuit 💪
Movement Drills
Perform 3 rounds of:
- 90/90 transitions: 12 reps
- 90/90 knee rolls: 20 reps
- Wall stride: 10 right, 10 left
- Slow march: 12 reps
Strength Circuit
Perform 5 rounds of each exercise for the specified number of reps:
- Heels-elevated squat: 20 reps, or advanced option: Hack squat using foam roller against the wall
- Long lever single-leg hamstring bridge: 20 seconds right, 20 seconds left, or advanced option: Add ankle pumps.
- Renegade row: 20 reps, or advanced option: Perform with legs extended.
- Dead bug: 20 reps
- Single-leg deadlift: 10 right, 10 left
Take a 1-minute rest between rounds
Nutrition Advice 🍎🥦
With increased weekly mileage, your carbohydrate requirements should rise as well. Before your run, aim for a breakfast containing both carbohydrates and protein, keeping fat, fiber, and artificial sweeteners/sugar alcohols to a minimum.
Some examples:
- oatmeal with blueberries, bananas, peanut butter, and hemp seeds
- protein waffles such as Kodiak Cakes with almond butter, honey, and cinnamon on top
- scrambled eggs with whole-grain toast and fresh fruit
Sports drinks and electrolyte-containing products help replace electrolyte losses from sweat during training. If you're a heavy sweater or training for extended durations, take some electrolytes between workouts. Adjust the intake based on your sweat rate, which usually ranges between 0.5 to 1 liter per hour.
Potassium is an essential electrolyte for hydration, muscle contraction, and blood pressure control in runners. Insufficient potassium replacement can lead to muscle cramping, fatigue, or spasms.
Meet your daily potassium needs by incorporating these items into your grocery list:
- russet potatoes
- sweet potatoes
- avocados
- dates
- lentils
- edamame
- bananas
- orange juice
- After a week of intensive training, remember to increase your carbohydrate intake before your runs, opting for meals containing both carbohydrates and protein like oatmeal with blueberries, bananas, peanut butter, and hemp seeds.
- To ensure a proper stride during your runs, consider incorporating movement drills such as 90/90 transitions into your warm-up routine.
- For optimal recovery and readiness, explore various strength workout options like Option 2, which includes exercises like the single-leg hip extension to help improve your range of motion and reduce the risk of injuries.
