This 8-Week, 6 day/week training program is sport-specifically designed to prepare relatively fit athletes to run a 10-Mile Race such as the Army 10-Miler. This training program has 3 general objectives:
- Increase speed over ground
- Increase running-specific leg strength, core strength, and upper body strength
- Increase running aerobic base and efficiency for longer distance run
This training plan deploys multiple running assessments, (3, 6-mile, and 10-mile) and uses assessment performance for the follow-on progressions. In this way, the plan automatically “scales” to the incoming running fitness and speed of each individual athlete.
This is Version 1 of the plan, designed in April 2021.
Speed Over Ground Work
This 8-week training deploys multiple 3-mile, 6-mile and 10-Mile running assessments and uses the athlete’s assessment time to dictate paces for follow-on, shorter, fast intervals.
- Weeks 1-2 deploy 3-mile running assessments and 1-mile repeats based upon your assessment times
- Weeks 3-4 deploy 6-mile running assessments and 2-mile repeats based upon your assessment times
- Weeks 5-8 deploy 10-mile running assessments and 3.25 mile repeats based upon your assessment times
Aerobic Base/Longer Runs
While the Speed Over Ground work in the plan is anchored in 2 to 3 week blocks, the plan’s easy pace, longer run volume increases throughout the plan and the pace is based upon your most recent speed over ground assessment.
You’ll run moderate-pace, long-distance two times/week on back-to-back days (Friday and Saturday). These easy runs start at 5 miles on week one and progress to 12 miles on week 7.
Total running volume in the plan begins at 17 miles total in Week 1 and finishes at 30 miles total on week 7.
MTI Running Calculator
This plan deploys assessments and then bases your fast interval work and easy distance work on your assessment results using the MTI Running Calculator.
This training plan includes focused, running-specific leg, mid-section, and upper body strength training deploying bodyweight, dumbbells, and sandbags.
This program is designed to be completed as a stand-alone program, but it can also be completed concurrently a strength-focused MTI or other strength training program by dropping the Tuesday and Thursday strength days from this training program.
To complete this training plan concurrently with a strength-focused plan, either do 2-a-days (gym-based strength in the AM, running program in the PM) or by alternating training days (gym-based strength Monday, running program Tuesday, gym-based strength Wednesday, etc.)
- Mon: Assessment or Speed over Ground Intervals
- Tue: Strength Training
- Wed: Speed over Ground Intervals
- Thu: Strength Training or Rest
- Fri: Moderate-Pace Distance Run or Assessment
- Sat: Moderate-Pace Distance Run
What is the Required Equipment?
- Stop Watch
- Pair of Dumbbells (15# for women, 25# for men)
- Sandbag (40# for women, 60# for men)
- Foam Roller
How Long do the Sessions Last?
60-120 minutes depending upon your running pace. Longest days will be the Saturday long moderate-pace runs.
What Does 15/25# mean? How about 2/5x Pull Ups?
15/25# = 15 pounds for women, 25# for men.
2/5x Pull Ups = 2x Pull Ups for women, 5x Pull Ups for men.
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. The programming is progressive – it builds upon itself. Don’t skip ahead.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.