Everathlete
Welcome to the Beginners 10km (6.2 miles) Running Program! This training program is perfect for someone who is routinely running 2-3x per week (approx. 10 miles per week) and is wanting to challenge their comfort zone and running abilities!
Your friends and family might look at you like you are crazy, but we definitely don’t! We are here to empower you. Join us for the next 8 weeks as we guide you through this comprehensive 10km running program filled with running training, cross training, and active recovery sessions.
FYI: The program is designed for beginner runners, but experienced runners like it too, because of its gentle and thorough approach.
Features7 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
5min brisk walk
Run Training
B
20min run - easy RPE: 2 RPE SCALE: 0 – Nothing at all (ex: sitting in a chair) 0.5 – Just noticeable 1 – Very light 2 – Easy (ex: can maintain activity for hours, easy to breath, can carry a conversation) 3 – Moderate 4 – Challenging (ex: breathing heavily, can carry short conversation, still somewhat comfortable but becoming more challenging) 5 – Hard 6 - Harder (ex: borderline uncomfortable, can speak a sentence, out of breath) 7 – Difficult 8 – Very Difficult 9 – Extremely difficult! 10 – Maximum effort (ex: feels almost impossible to keep going, completely out of breath, unable to talk)
Warm-up
A
2 rounds through, perform each exercise for 30-40s Knee hugs Dynamic quad stretch Cat to cow Side plank Glute bridge Inch worms Walking lunge Jumping jack
B1
Short foot drill
3 x 20
B2
Toe walk to heel walk
3 x 10
B3
Mid-foot hopping with arm swing
3 x 20
C1
Counter pressure bridge
3 x 20
C2
Banded bodyweight squat
3 x 12
C3
Push up
3 x 10
D1
Down dog to plank
3 x 10
D2
Wall sit hold with heel hover
3 x 20
D3
Reverse lunge to knee tuck
3 x 8
Active Recovery A
A
Plantar fascia w/ ball Calf foam roll Glute foam roll Cat to cow Modified worlds greatest stretch Kneeling hip flexor stretch Calf stretch w/ wall Pec stretch w/ wall
Warm-up
A
5min brisk walk
Run Training
B
20 minutes - easy RPE: 2-3
Warm-up
A
2 rounds through, perform each exercise for 30-40s Knee hugs Dynamic quad stretch Cat to cow Side plank Glute bridge Inch worms Walking lunge Jumping jacks
B1
Toe yoga
3 x 20
B2
Single leg balance
3 x 20
B3
Calf raise with ball squeeze
3 x 10
C1
Bench hip lift with band
3 x 12
C2
Bent over Y
3 x 10
C3
Bent over T
3 x 10
C4
Banded side steps
3 x 12
D1
Side lunge
3 x 8
D2
Split stance anti-rotation press
3 x 10
D3
OAOL lift to superman
3 x 10
Warm-up
A
5min brisk walk
Run Training
B
30 minutes - easy RPE: 2 RPE SCALE: 0 – Nothing at all (ex: sitting in a chair) 0.5 – Just noticeable 1 – Very light 2 – Easy (ex: can maintain activity for hours, easy to breath, can carry a conversation) 3 – Moderate 4 – Challenging (ex: breathing heavily, can carry short conversation, still somewhat comfortable but becoming more challenging) 5 – Hard 6 - Harder (ex: borderline uncomfortable, can speak a sentence, out of breath) 7 – Difficult 8 – Very Difficult 9 – Extremely difficult! 10 – Maximum effort (ex: feels almost impossible to keep going, completely out of breath, unable to talk)
Active Recovery B
A
Plantar fascia w/ ball Foam roller hamstrings Foam roller adductors Kneeling toe extension Supine hamstring stretch Side lying twist & reach 90/90 hip stretch Cat to cow
