10K Race Training: Week 5

Welcome to Week 5

You’re more than halfway through, and your dedication is truly inspiring.

Here’s what you can expect in Week 5:

• Increased Mileage: Pushing your endurance further with longer runs.
• Fartlek Run: A fartlek run is a type of training where you vary your pace throughout the run, alternating between periods of faster running and slower jogging or walking. The word "fartlek" is Swedish for "speed play," and this type of workout involves unstructured intervals of varying intensity.
• Tempo Run: 5 miles total. The first 2 miles at an easy pace, followed by 3 miles at a hard (but doable) pace that starts to push your abilities. 
• Strength: Continuing exercises to boost your 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.