Week 2: Let's Do This!
Week Two Training Strategy for 10K Race: Workout Routine and Diet Recommendations
Congratulations, bud! You survived week one, so let's cruise through week two like a boss!
Cardio Sessions
Session 1:
Take it easy with a relaxed 30-45-minute jog, then finish it off with 4-6 bursts of 20-second sprints. Don't stress about the speed, just get your legs ready for tomorrow's challenge.
Optional: If you're absolutely knackered at the end, just do 2-3 sprints. If you're still amped up, up the sprints to 30 seconds each.
Session 2:
Mile repeats are a runner's best friend, and this is an excellent week to kick them into high gear. Start with a mile warm-up, then hit 3 miles at your 5K pace (give it your all for a single mile, repeat 3 times). Take 3 minutes to stroll or walk after each one, then cool down with another mile.
Optional: If you're taking a breather after 3 minutes, take an additional 2 minutes to regroup before beginning the next rep. If you're performing like a champ, try to speed up each mile slightly.
Session 3:
Take it easy with a 30-40-minute, laidback jog, ideally with a pal or two to keep it light and the conversation flowing.
Optional: If you're feeling lazy, switch to cross-training for the day. Conversely, if you find yourself holding back, run for a full hour.
Session 4:
Hills are your new best friend, and they'll help you become stronger and more durable for whatever race you've got your eye on. Warm-up for a mile, then tackle 2 sets of 6 40-second hill sprints (push yourself to the limit for 40 seconds at a time). Take a 80-second break in between reps, then cool down with another mile.
Optional: If 40 seconds proves too much, trim all hill sprints to 30 seconds. If you're killing it after number 12, add 2 more, pushing yourself even harder.
Session 5:
Long run number two, baby! Go for 50-80 minutes of fluid running, keeping a sports drink or gel handy if you're going for more than 60 minutes.
Optional: As you work your way up in distance, you can alternate 9 minutes of running with 1 minute of walking. If you finished at 90 minutes last week, stick with it, but intensify the final 10 minutes.
Strength Training
Check out this nifty visual guide for all your strength training exercises and stretches.
Option 1:
Perform 3 rounds of the following exercises:
- 90/90 transitions: 12 reps
- Dead bug: 8 reps on each side
- Single-leg deadlift: 8 reps on each side
Next, crush these supersets:
Superset 1:
- Tempo squat: 3-second descent, 3-second ascent; 4 sets of 15 reps
- Foam roller bridge: 4 sets of 20-30 seconds
Superset 2:
- Push-up: 3 sets of 6 reps
- Split squat iso hold: 3 sets of 20-30 seconds on each leg
- Advanced modification: FFE split squat iso hold: 3 sets of 20-30 seconds on each leg
Superset 3:
- Side plank: 3 sets of 20 seconds on each side
- Hollow hold: 3 sets of 30 seconds
Option 2:
Perform 3 sets of each exercise in the following rounds:
- 90/90 knee rolls: 20 reps
- Wall stride: 10 reps on each side
- A skips: 20 reps
Now, let's do some supersets:
Superset 1:
- 1 1/4 split squat: 4 sets of 10 reps on each leg
- Advanced modification: FFE split squats: 4 sets of 10 reps on each leg
- Quadruped hold: 4 sets of 30 seconds
Superset 2:
- Single-leg hip extension: 3 sets of 10 reps on each leg
- Advanced modification: Keep foot elevated on chair.
- Butterfly drill: 3 sets of 10 reps
Superset 3:
- Calf raise: 3 sets of 12 reps
- Advanced modification: Work with a lacrosse ball between your heels.
- Wall plank: 3 sets of 30 seconds
Option 3:
Perform 3 rounds of these exercises:
- 90/90 transitions: 12 reps
- 90/90 knee rolls: 20 reps
- Wall stride: 10 reps on each side
- Slow march: 12 reps
Now, let's crush this strength circuit:
- Heels-elevated squat: 20 reps
- Advanced modification: Swap the foam roller for a wall in hack squats.
- Long lever single-leg hamstring bridge: 20 seconds on each side
- Advanced modification: Add ankle pumps.
- Renegade rows: 20 reps
- Advanced modification: Keep your legs extended.
- Dead bug: 20 reps
- Single-leg deadlift: 10 reps on each side
- 1-minute rest
Nutrition Wisdom
When your runs extend beyond 90 minutes, aim to consume 30 grams of carbohydrates during your run, which can come in the form of a sports drink (for fluids, electrolytes, and extra carbs), a gel, or gummies. Check out these mid-run snacks to give a try.
Tart cherries are packed with flavonoids and anthocyanins, which have anti-inflammatory and antioxidant properties that may aid in recovery by reducing oxidative stress caused by long runs. Drink a glass of tart cherry juice or blend it into a smoothie as a post-run recovery treat this week.
If you've ever felt like nature was calling during a run — loud and clear — know that you're not alone. Research indicates that 30 to 50 percent of athletes experience exercise-induced gastrointestinal troubles (runners especially!). Symptoms often include nausea, vomiting, diarrhea, abdominal pain, and cramping.
Here are some strategies to minimize those ugly GI issues:
- Determine your potential trigger foods.
- Reduce fat, fiber, and caffeine consumption 2-3 hours prior to running.
- Keep hydrated with water (or other fluids as needed), but avoid fructose-only and hypertonic drinks before and during your run.
Gearing Up for Week 3!
Are you ready to slay week 3?
Start week 3Back to 10K training plan*
Enrichment Data:
For beginners or those who want to build a basic 10K fitness level, a typical week 2 training plan might include specific running, strength, and nutrition strategies. Here's a structure plan:
Running Workouts
Week 2 Running Plan
Based on Hal Higdon's novice plan, week 2 includes:
- Tuesday: 2.5 miles run
- Wednesday: 30 minutes cross-training
- Thursday: 2 miles run
- Friday: Rest
- Saturday: 40 minutes cross-training
- Sunday: 3.5 miles run
Training Tips
- Distance Progression: Gradually increase weekly mileage by no more than 10% each week to avoid injury.
- Pacing: Focus on maintaining a conversational pace during runs to ensure you're not exerting too much.
Strength Training
Strength training is essential for injury prevention and performance improvement. Include strength sessions following your runs, focusing on exercises that target your core and lower body:
- Tuesday and Thursday:
- Squats: 3 sets of 10 reps
- Lunges: 3 sets of 10 reps per leg
- Planks: 3 sets, holding for 30 seconds each
- Calf Raises: 3 sets of 15 reps
Opt for lighter weights and higher reps to prioritize endurance over pure strength.
Nutrition Advice
Good nutrition is crucial for recovery and performance:
- Hydration: Ensure you drink plenty of water throughout the day, especially prior to, during, and after runs.
- Carbohydrates: Focus on complex carbs like whole grains, fruits, and vegetables for energy.
- Protein: Include protein sources like lean meats, beans, or fish to aid in muscle recovery.
- Post-Run Snacks: Consume snacks or meals containing a mix of carbs and protein within 30-60 minutes after running to support recovery.
Additional Tips
- Listen to Your Body: If you're feeling weary or experiencing pain, consider taking extra rest days.
- Stretching: Incorporate dynamic stretches before running and static stretches after running to prevent injuries.
- Incorporate tart cherries into your post-run recovery routine this week for their anti-inflammatory and antioxidant properties that may aid in reducing oxidative stress caused by longer runs.
- After your long run, take a break from jogging and engage in some Hypertonic drills during strength training sessions to target your lower body and improve performance.
- After each mile repeat in session 2, consider sipping on a sports drink that provides both fluids, electrolytes, and carbs to help replenish your body during the strenuous workout.
