The Ultimate 10K Training Plan for Every Level of Runner: Week 3

Week 3: Find your stride

You’re officially halfway through your training plan. Keep going strong in week three!

10k race training plan — Illustration by Maya Chastain

Running workouts

Run 1

No surprise here: You have a 35- to 45-minute easy run and strides to kick off a new week. After the run, do 6–8 x 20-second strides to get the wheels spinning in advance of a hard day tomorrow.

Modification: Stick with 4 strides maximum if you’re feeling flat-legged or worn down. If you’re feeling good, do a maximum of 12 strides.

Run 2

Today’s workout is called a ladder, and you’ll soon see why. After your standard 1-mile warmup, do hard efforts of 1 minute, 2 minutes, 3 minutes, 4 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute, with equal jogging/walking recovery (1 minute after 1-minute efforts, etc.). Cool down 1 mile.

Modification: This is a long one, so if you need to, you can cut out the middle 5-minute effort. To make it extra-hard, add another 5-minute effort to the middle of the workout.

Run 3

It’s important that you take today super easy, especially if yesterday took a toll on your body. Go out for 30–40 minutes and keep the effort level below a 5 out of 10.

Modification: To double down on the recovery, replace today’s run with a cross-training session of your choice. For a little more, run for up to an hour.

Run 4

It’s tempo day again, this time going a mile farther than the first round. After your warmup mile, try to maintain your goal 10K pace or faster for 4 consecutive miles. If you aren’t sure how to pace yourself, start out cautiously so you can bring it home strong. Cool down 1 mile.

Modification: Incorporate a 30-second breather after 2 miles if you need to. If you feel great at 3 miles, try to make that last mile progressively faster.

Run 5

For this week’s long run, run as smoothly as possible for 55–85 minutes. Prioritize a hearty breakfast 2–3 hours before you start, and don’t forget your in-run fluids or gels if you’re at the upper end of the time range.

Modification: Alternate 10 minutes of running with 1 minute of walking if you’re still adapting to a consistent training plan. If you’ve been running 90 minutes, bump up to 95 today.

Strength workouts

Option 1: Movement drills and supersets

Movement drills

Perform 3 rounds of the below exercises for the specified number of reps.

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
- Advanced modification: 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 the below exercises for the specified number of reps.

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
- Advanced modification: FFE split squat
Quadruped hold: 4 sets of 30 seconds

Superset 2

Single-leg hip extension: 4 sets of 10 right, 10 left
- Advanced modification: Keep foot elevated on chair.
Butterfly drill: 4 sets of 10 reps

Superset 3

Calf raise: 3 sets of 12 reps
- Advanced modification: 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 the below exercises for the specified number of reps.

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 move for the specified number of reps.

Heels-elevated squat: 20 reps
- Advanced modification: hack squat using foam roller against wall
Long lever single-leg hamstring bridge: 20 seconds right, 20 seconds left
- Advanced modification: Add ankle pumps.
Renegade row: 20 reps
- Advanced modification: Perform with legs extended.
Dead bug: 20 reps
Single-leg deadlift: 10 right, 10 left
1-minute rest

Nutrition advice

As your weekly mileage increases, so should your carbohydrate needs. Prior to your run, try to consume a breakfast that contains both carbohydrates and protein while minimizing fat, fiber, and artificial sweeteners/sugar alcohols.

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 are an excellent way to replace electrolyte losses from sweat while training. If you’re a heavy sweater or training for more than an hour, you should down some electrolytes between workouts. How much will depend on your sweat rate, which varies from person to person but typically ranges from 0.5 to 1 liter per hour.

Potassium is an electrolyte that’s essential for hydration, muscle contraction, and controlling blood pressure. For runners, not replacing the potassium lost in sweat can lead to muscle cramping, fatigue, or spasms.

Meet your daily potassium needs by adding a few of these to your grocery list this week: