<< View all Plans     10 weeks to a 10K (6 mile run) By: Dr Jeff Banas Duration: 10 weeks Description: 10 week training program to a 10 K. Includes strength training and cross training. You are not just running every day. The paln starts with a 2 wks of base training then we go into 2 wks of building ( increasing the volume and intensity) followed by a week of rest and recovery. We do this 2 times. We also start with some full body strength training then we move into some more specific plyometic strength training     Sign up for this PLAN >>     Plan Preview: (first week of PLAN is displayed below)   Day Planned Workout Description Mon Run 2.0 mi Tue Strength Choose a weight that you can just get 12 reps with. Do the 12 reps then drop the weight 5-10 pounds, now without resting do another 5-12 reps, drop the weight again another 5-10 pounds and do another 5-12 reps. Now move onto the next exercise. Do: Leg press Calf press Chest press Chest fly Lat pull down Bicep curls Seated row Lateral shoulder (Deltoid) raise Wed Run 1.0 mi Thu Strength Choose a weight that you can just get 12 reps with. Do the 12 reps then drop the weight 5-10 pounds, now without resting do another 5-12 reps, drop the weight again another 5-10 pounds and do another 5-12 reps. Now move onto the next exercise. Do: Leg press Calf press Chest press Chest fly Lat pull down Bicep curls Seated row Lateral shoulder (Deltoid) raise Fri Bike 00:30:00 Easy spin Sat Run 2.0 mi Sun Rest   Weekly Totals: Type Distance Duration Bike   00:30 Rest     Run 5.0 mi   Strength     Total Duration: 00:30

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