This is for you if you have done a few 10ks before and are looking to improve your times!  This training will allow you to reach and surpass your potential, leaving you faster, stronger, and healthier than ever before!  

What you'll need to get started: 

- Access to equipment such as 

Jump Rope

Kettlebells

Dumbells 

Barbell 

Resistance Bands  

(All exercises can be modified to fit the equipment you have but if you're still questioning this method, see our description on why Endurance athletes need strength training on our website!) 

Guidelines: 

- Interval training should be attempted with nasal breathing only.  

- Intervals should be done at a pace that you can sustain each and every interval effort!  Don't go out too fast in the beginning, but pick a pace that suits the entire workout. 

- All of your longer tempo runs should be done with nasal breathing only! 

- TT efforts are all out efforts.  The more you practice nasal breathing and breath control on the intervals and tempos, you will be able to go further and faster during these efforts without burning out as quickly.  

Always know that you have scaling options.  If a movement is too difficult or causes any pain, there are ways to scale that movement to your needs/abilities so that you can complete the workout without injuring yourself.  

Good ways to scale a squat for runners is to put a wall-ball or 14" box under you to sit back on.  This will take the load off your patellar tendon so that you can reset and use your heels, glutes, and hamstrings to push back through the squat.  Do not become overly quad dominant by leaning too far forward in a squat.