Get Sh*t Done Run Training Plans
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Embark on Your 10K Training Adventure!
Whether you're a running novice or eager to boost your running game at the Get Sh*t Done Run, we've crafted the first 4 weeks of training just for you! Our programs cater to two starting points:
Walk-Run Program: Ideal for those stepping into running or returning after a break. We'll guide you with walk/run intervals through the first 4 weeks, setting you on the path to conquering a full 10K with a blend of walking and running.
Runners' Program: Tailored for those comfortably handling a 5-10K run already. This plan gets you started on zeroing in on refining your performance, boosting endurance, and possibly achieving a personal best.
Get ready to conquer your 10K goal! Let's crush it!
If you find value in this initial plan and wish to continue your training or explore a more personalized approach, feel free to reach out to motivated.in.motion@gmail.com. Your journey to a stronger, healthier you begins here!
Your 10km Starter Training Plans
Ready to tackle the challenge of the Get Sh*t Done Run's 10km but not sure where to kick off? Whether you're starting your running journey from scratch or returning after an injury, we're here for you. Our beginner-friendly walk/run 4 week starter training plan is your key to transitioning from couch comfort to 10K triumph.
Commencing with purposeful run-walk intervals, this plan is meticulously designed to gradually increase your running time. It's your customized route to becoming a stronger, fitter version of yourself!
Ready to step up your game for the Get Sh*t Done Run's 10K challenge? Whether you're a seasoned runner or have conquered the beginner phase, our intermediate 10K starter training plan is crafted just for you. In just 4 weeks, we'll start the process to fine-tune your running skills, guiding you to new heights of strength and endurance.
This plan, tailored for those who can run continuously, is your roadmap to not just completing but dominating the 10K with confidence and flair. Let's turn those kilometers into milestones!
Understanding a few key terms that you will see throughout your training program will help you get the most out of your 10km training program.
Easy Run or Aerobic Run: You should be able to talk without gasping for breath. It's like a comfortable jog where you could go on for a while without feeling exhausted. This run keeps your heart rate in a moderate zone and helps improve your aerobic capacity, making your heart and lungs stronger.
Strides: Imagine you're running on a rainbow – fast, light, and controlled. Strides are short bursts of fast running where you focus on good form and quick leg turnover. Strides help improve running economy and enhance your neuromuscular coordination.
Recovery Run: After a tough workout or race, this is a slow, easy jog. It's like giving your muscles a cozy hug to help them recover. It promotes blood flow to your muscles, which aids in the removal of waste products produced during intense exercise.
Long Run: The marathon of your weekly runs. It's a slower pace, but you're out there for a longer time. Think of it like a scenic journey for your legs. Long runs build endurance and strengthen your mental game. They also improve your body's ability to use fat for fuel.
Intervals: Run hard for a bit, then take it easy. Repeat. It's like playing tag with your running shoes. Intervals improve your speed and cardiovascular fitness. They make your heart work harder and then give it a break.
Rest Days: Rest days are like weekends for your muscles. You're not lazy; you're giving your body a chance to rebuild and come back stronger. Rest days prevent overtraining, reduce the risk of injuries, and let your body adapt to the training stress.
Taper: Tapering is like a spa day for runners. It's the period before a race where you decrease your mileage and let your body rest. Think of it as recharging your running batteries. Tapering reduces accumulated fatigue, allowing your body to be in top form for race day.
Shake Out Run: The day before a big race, it's a super short, easy run. It's like telling your legs, "Hey, we're about to do something cool tomorrow, so let's stay loose. It promotes blood circulation, keeping your legs fresh and ready for the main event.
Understanding RPE (Rate of Perceived Exertion):
Throughout your plan, you'll encounter RPE, a scale from 1 to 10, where:
1-2: Easy stroll, barely any effort.
3-4: Gentle jogging, a comfortable pace.
5-6: Moderate effort, you can still hold a conversation.
7-8: Challenging, conversation is difficult.
9-10: Maximum effort, unsustainable.
This scale helps you tailor each session to your fitness level and ensures a personalized, effective training journey.
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