This 5 Week plus 1-Day training program is sport-specifically designed to improve 10k Run Performance. You’ll train 6 days/week.
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 runs
This training plan deploys 10k run assessments 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 November 2022.
Assessment-Based, Speed over Ground and Aerobic Base Work
This training program is assessment based – and the hard, short running intervals (speed over ground) and distance run (aerobic base) paces prescribed throughout the plan are based on your most recent 10k assessment.
You’ll run 10k for time four times throughout this plan – the first day of Weeks 1, 3, 5 and 6. These assessment times will be used to prescribe paces for the following interval and distance runs.
You’ll run hard 3.5k intervals designed to increase your speed over ground. Long easy distance runs from 10-15k will develop your aerobic base. The paces for your fast interval work and easy distance work will be based on your most recent 10k assessment and the MTI Running Calculator.
You’ll run intervals 2-3 times per week, and complete an easy distance run one time per week.
This training plan includes focused, running-specific leg, mid-section, and upper body strength training deploying bodyweight strength exercises. You’ll train strength twice each week.
- Mon: Assessment or Speed over Ground Intervals
- Tue: Strength Training
- Wed: Speed over Ground Intervals (3.5k Repeats)
- Thu: Strength Training
- Fri: Speed over Ground Intervals (3.5 Repeats)
- Sat: Easy Distance Run (10-15k)
- Stop Watch
- Pull Up Bar
- Track, trail or road where 2-mile and 5-mile distances can be measured.
How Long do the Sessions Last?
60-120 minutes depending upon your running pace. Longest days will be the Saturday long easy run (10-15k).
What does “5/10x Push Ups” Mean?
Women do 5x Push Ups, Men do 10x Push Ups.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck 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.