10K Race Training: Week 3

Welcome to Week 3

It’s time to start pushing your limits a bit more. You’ve built a solid foundation, and now we’ll focus on increasing your endurance and strength.

Here’s what you can expect in Week 3:

• Increased Mileage: Gradually increasing the distance of your runs to build endurance.
• Interval Run: Alternate between periods of fast running and slower jogging or walking for recovery. Try going for about 1/2 mile of running followed by a 1/4 mile recovery. 
• Tempo Run: A run that includes segments at a faster pace than your easy runs but not as fast as a sprint. Warm up in mile 1, push in miles 2-3, and cool down in mile 4. 
• Strength: Continued focus on exercises to enhance running performance.
• Daily Foot Massage: Use your arch massager for 3 minutes a day to aid recovery and reduce foot fatigue.

Each day we will give you task(s) to complete. On days where "Strength" is listed, you will perform the exercise program below.

Remember to massage every day using your Arch Massager and plan ahead so you are set up for success.

Remember, it’s important to listen to your body. If you need extra rest or modifications, don’t hesitate to adjust the plan to suit your needs. Our goal is to build your endurance and strength gradually, setting you up for success in the weeks to come.