Going Beyond
the Frame
Run Strong
Week 8
Benchmark Event – 5 or 10k
"If winning were easy, everyone would do it."
Kim Doren and Charlie Jones
The Weekly Preamble
Notes, techniques and quick tips to help you feel your best and get the most out of your runs each week. Read this section before you get started with your weekly workouts.
Coach's Notes
Congratulations, you made it! You are now more efficient, you know your rhythm, and have learned to find a personal pace you are in control of.
It's time for a benchmark 5K or 10K run event!
Volume is less this week and your interval session should feel fun and easy so that you're ready for your event day
Careful not to start out too fast!
Quick Tips
Use a smart watch or download an app to measure out your route
Interested in half marathons? I'll be adding a new training program soon... Stay tuned!
Training Schedule
Week 8
Total time: 30-36 minutes
Warm-up:
Run slow & easy for 10 minutes.
Include dynamic stretches.
Work-out:
1 min Brisk Run + 1 min Recovery Walk/Run.
5K runners - repeat 5 times.
10k runners - repeat 8 times.
Cool-down:
Walk and/or easy run for 10 minutes.
Static stretches to finish.
Total time: 30-40 minutes
Warm-up:
Run slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run 20-30 minutes steady and comfortable.
OR alternate "10-and-1s" 2 or 3 times as you feel.
Cool-down:
Run slow and easy for 5 minutes.
Static stretches to finish.
Event Day!
Warm-up:
Run slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run 5K or 10K
Run steady, or alternate with 10-and-1s.
Have fun!
Cool-down:
Run slow & easy 5 min.
Static stretches to finish.
Treat yourself to a good meal, a nice bath, and a big stretch!
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Congratulations! You rocked the Run Strong Program.
You are learning about yourself and what you feel in your body, and your confidence has grown hugely since your first session. Ultimately it’s my hope that your progression has been gradual in a way that you can hardly remember what it was like NOT to be comfortable, and you truly look forward to your workouts each week.
Do keep your newfound running fitness going. You can stay comfortable right where you are, or decide to do more – the choice is yours. But keep those running shoes with you always, because it’s so easy to just head outside, enjoy the parks, trails and quiet neighbourhoods, and feel good about a run with any combination that suits you.
Coach Lynn
