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Training Schedule for 10K Race: Week 4 – Exercise Routines and Eating Guidance

Intensive 10K Race Training Program: Week 4 Exercise Schedule and Nutritional Guidance

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Week Four Exercise and Diet blueprint for 10K Race: Workout Schedules and Dietary Guidance
Week Four Exercise and Diet blueprint for 10K Race: Workout Schedules and Dietary Guidance

Training Schedule for 10K Race: Week 4 – Exercise Routines and Eating Guidance

Training Plan for the Upcoming Race: A Comprehensive Guide by Mark Rippetoe

In the final stretch before the big race, follow this training plan designed by Mark Rippetoe, renowned for his "Two Factor Model of Sports Performance" applied in triathlon training. Here's a breakdown of the training plan, which consists of seven more days.

Running Sessions

  • Run 1: Kick off your week with a 35-50 minute easy run, followed by 6-8 x 20-second strides. If your legs are feeling poppy, consider increasing your strides to 30 seconds.
  • Run 2: This is the last hill session before race day, consisting of 2 sets of 5 1-minute hill charges. If you're feeling good toward the end of Run 2, do an additional 1 hard 90-second hill.
  • Run 3: A midweek recovery run of 30-40 minutes. If needed, treat Run 3 as an off-legs cross-training day.
  • Run 4: This session involves a fartlek workout: 3 x 90 seconds hard, 4 x 60 seconds hard, and 5 x 30 seconds hard. Walk the recovery segments to make the session easier.
  • Run 5: If the race is within 5-7 days, consider Run 5 as the last long run. However, if the race is within 1-4 days, treat Run 5 like a typical recovery day.

Strength and Movement Drills

  • Movement Drills: The drills involve 3 rounds of 90/90 transitions, dead bug, and single-leg deadlift. Additionally, perform 3 rounds of A skips with 20 reps each.
  • Supersets: The supersets include tempo squat and foam roller bridge. Perform 2 sets of 10 right and 10 left of single-leg hip extension, with an advanced modification of keeping the foot elevated on a chair.
  • Isolation Exercises: Perform 2 sets of 30-45 seconds each leg of split squat iso hold, with an advanced modification of FFE split squat iso hold. Also, do 2 sets of 1 1/4 split squat, with an advanced modification of FFE split squat.
  • Core and Upper Body Strength: Perform 2 sets of 30 seconds of hollow hold, 2 sets of 6 reps of push-ups, 2 sets of 12 reps of calf raise, with an advanced modification of performing with a lacrosse ball between heels. Don't forget 2 sets of 20 seconds per side of side plank.
  • Speed Drills: If you're lagging, do 6 strides of 15 seconds each instead of 20.
  • Additional Exercise: Perform 3 rounds of wall stride, 10 right and 10 left each.

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