Week 1 Training Schedule and Diet Recommendations for a 10K Race: Exercise Routine and Dietary Guidance
Ben Lauder-Sykes, a renowned strength coach, has designed a comprehensive 10K training program that focuses on boosting performance and taking care of the body during training. The program includes a variety of movements, exercises, and stretches, with visual demonstrations available for all exercises.
The Training Schedule
The training schedule consists of five runs per week, along with one or two strength workouts and at least one rest day. Run 1 involves an easy run plus strides, where one runs 30-40 minutes comfortably, followed by 4-6 x 20-second strides immediately after. Run 2 is a short interval workout, consisting of an easy mile to warm up, followed by 10 x 1-minute pushes, with a 1-minute recovery period after each rep, and cooling down with a 1-mile run. Run 3 is a true recovery day, with a 30-40-minute easy run. Run 4 is a tempo run, where one warms up with a 1-mile run, then runs 3 miles at goal 10K pace or faster, and ends with a 1-mile cooldown. Run 5 is a weekly long run, depending on one's fitness level, lasting 45-75 minutes at a comfortable pace, with short water and/or walk breaks as needed.
Strength Workouts and Movement Drills
The strength workouts and movement drills are designed to complement the running program. They include exercises such as the Tempo squat, Foam roller bridge, 1 1/4 split squat, Quadruped hold, Single-leg hip extension, Butterfly drill, Calf raise, and Wall plank. These exercises are often grouped into supersets, such as Superset 1 (Tempo squat and Foam roller bridge), Superset 2 (6 push-ups, Split squat hold, and FFE split squat iso hold), and Superset 3 (Side plank and Hollow hold).
Running Lingo and Nutrition Advice
The training program also includes a guide to running lingo, covering terms such as strides, easy runs, recovery runs, interval training, tempo runs, and striders. In addition, the program provides nutrition advice, suggesting a simple formula for meal planning: pick a base (carbohydrates), choose a protein, fill up the plate with vegetables, and add monounsaturated or polyunsaturated fats to the dish.
Starting Running at Any Level
For those new to running, the program offers a guide to starting running at any level, covering form, pacing, and progress tracking. It's important to note that half of people in the United States don't get enough magnesium, an essential mineral for energy metabolism, muscle contraction, protein synthesis, and reducing muscle soreness. The Recommended Dietary Allowance is 400-420 milligrams per day for men and 310-320 milligrams per day for women. To increase your magnesium intake, consider adding magnesium-rich foods such as pumpkin seeds, almonds, black beans, chia seeds, and brown rice to your grocery list this week.
Week 2 of the 10K training has begun. Movement drills for this week include 90/90 knee rolls, Wall stride, A skips, 1 1/4 split squat, Quadruped hold, Single-leg hip extension, Butterfly drill, Calf raise, and Wall plank. Runners often find it difficult to tolerate solid foods after training. Smoothies are an excellent solution, with protein sources, fresh or frozen fruit, and leafy greens.
For more detailed explanations and demonstrations, visit the full guide.
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