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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!


Detailed Advice

Get more out of your runs this week with additional techniques and tips.

Training Schedule

Week 8

  • Total time: 30-36 minutes



    • 1 min Brisk Run + 1 min Recovery Walk/Run.

    • 5K runners - repeat 5 times.

    • 10k runners - repeat 8 times.


  • Total time: 30-40 minutes



    • Run 20-30 minutes steady and comfortable.

    • OR alternate "10-and-1s" 2 or 3 times as you feel. 


  • Event Day!



    • Run 5K or 10K

    • Run steady, or alternate with 10-and-1s.

    • Have fun! 


    • Run slow & easy 5 min.

    • Static stretches to finish.

    • Treat yourself to a good meal, a nice bath, and a big stretch!

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

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