10k Running program - 3x week
Epic Race Training
Endurance, Obstacle Course Racing, Cross Country10 Weeks to 10K Running Program
Take Your Running to the Next Level – Build Endurance, Speed, and Confidence in Just 10 Weeks!
Whether you're a beginner looking to complete your first 10K or an experienced runner aiming to improve your time, this 10-week structured training plan is designed to help you progress safely and effectively. With three runs per week, this program gradually builds your endurance, strength, and speed to prepare you for race day.
What You’ll Get:
✅ Progressive Training Plan – 10 weeks of structured workouts to take you from your current level to a strong 10K finish.
✅ Three Runs Per Week – A balanced approach focusing on easy runs, speed work, and long runs to maximize progress while preventing burnout.
✅ Gradual Mileage Buildup – Designed to safely increase distance and endurance, minimizing the risk of injury.
✅ Taper Week Before Race Day – Ensures you're fresh, rested, and ready to perform at your best.
✅ Optional Strength & Mobility Work – Guidance on injury prevention, recovery, and running efficiency.
Who is This Program For?
🏃 Beginner to Intermediate Runners looking to train for a 10K with a structured and sustainable plan.
🏃 OCR & Trail Runners who want to build running-specific endurance for Spartan races and other endurance events.
🏃 Busy Athletes who want an efficient, proven training plan that fits into a three-day-per-week schedule.
Program Breakdown:
📆 Weeks 1-4 – Base building, easy runs, and introductory speed workouts
📆 Weeks 5-8 – Increasing long runs, race pace workouts, and strength development
📆 Week 9-10 – Peak training followed by a taper to optimize performance
🎯 Goal: Finish a 10K feeling strong and prepared in just 10 weeks!
📅 Ready to Start?
Sign up today and take the first step toward crushing your 10K goal!
A
Full Body Dynamic Warmup
1 x 5:00
B
Walk
1 x 400
C
Run
1 x 2 @ 2
D
Walk
1 x 400
E
Calf Stretch
1 x 10
F
Quad Stretch
1 x 10
G
Runners Stretch
1 x 10
A
A-B-C-D Run Drills
3 x 30
B
Jog
1 x 400
C
Sprint
4 x 400 @ 4
D
Runners Stretch
1 x 10
E
Calf Stretch
1 x 10
F
Hamstring Rope Stretch
1 x 10
A
Full Body Dynamic Warmup
1 x 5:00
B
Run
1 x 4
C
Static Stretch
1 x 5:00
Rich Borgatti
Coach Rich has been a life long runner and is a pioneer in Obstacle Course Racing (OCR) and CrossFit. Named one of America’s top 10 OCR coaches by Spartan Races in 2019, he is a Spartan Level 2 coach and serves on the USAOCR coaching committee, has coached hundreds of athletes from beginners to elites, led Spartan World Tour events, and authored the OCR training book Epic Training.
