10km Plan 8 Weeks | Strength & Bloom with Kirsty Steel

10km RUNNING & STRENGTH PLAN

This 8 week plan is ideal if you are comfortable running 5km and are wanting to step up to 10km or are able to run 10km and want to improve your time. Adding strength training into your running schedule is hugely beneficial to performance and this plan features short strength sessions to make it achievable to fit them into your busy schedule.

For details of paces see bottom of the page.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
10 Min Strong & Toned Arms. No Weights	5 min warm up jog Run 5 mins @ Tempo pace then walk 2 mins x 2 5 min cool down jog	8 Min Active Recovery or rest day	10 Min Standing Abs	5 min warm up jog Run 1 min @ Tempo pace then walk 1 min x 8 5 min cool down jog	Rest Day	Run 35-40 mins at Steady pace

Day 8	Day 9	Day 10	Day 11	Day 12	Day 13	Day 14
8 Min Active Recovery	5 min warm up jog Run 5 mins @ Tempo pace then walk 2 mins x 3 5 min cool down jog	10 Min Glutes	10 Min Lean & Strong Arms	5 min warm up jog Run 2 mins @ Tempo pace then walk 1 min x 5 5 min cool down jog	Rest Day	Run 6.5km at Steady pace

Day 15	Day 16	Day 17	Day 18	Day 19	Day 20	Day 21
2 Min Stretches for Posture	5 min warm up jog Run 1km @ faster pace then walk 2 mins x 4 5 min cool down jog	10 Min Full Body Kettlebell Workout Use a dumbbell if no kettlebell)	5 Min Mindful Flow	5 min warm up jog Hill sprints: 5 x 10secs 4 mins continuous hills 5 x 10secs 5 min cool down jog	Rest Day	Run 7km at Steady pace

Day 22	Day 23	Day 24	Day 25	Day 26	Day 27	Day 28
8 Min Active Recovery	5 min warm up jog Run 10 mins @ moderate pace Run 5 mins 2 easy pace x 2 5 mins cool down	10 Min Standing Cardio Fusion	10 Min Strong & Toned Arms. No Weights	5 min warm up jog Run 1 min @ Tempo pace then walk 1 min x 10 5 min cool down jog	Rest Day	Run 8km at Steady pace

Day 29	Day 30	Day 31	Day 32	Day 33	Day 34	Day 35
3 Min Tension Release	5 min warm up jog Run 1km @ faster pace then walk 2 mins x 5 5 min cool down jog	10 Min No Crunch Abs	10 Min No Jump Cardio	5 min warm up jog Run 5 mins @ Tempo pace then walk 2 mins x 3 5 min cool down jog	Rest Day	Run 10km at Steady pace

Day 36	Day 37	Day 38	Day 39	Day 40	Day 41	Day 42
8 Min Active Recovery	5 min warm up jog Run 1 min @ faster pace then walk 2 mins x 8 5 min cool down jog	10 Min Lean & Strong Arms	5 Min Mindful Flow	5 min warm up jog Run 1km @ faster pace then walk 2 mins x 4 5 min cool down jog	Rest Day	Run 11-12km at Steady pace

Day 43	Day 44	Day 45	Day 46	Day 47	Day 48	Day 49
5 Min Seated Hip & Leg Stretches	5 min warm up jog 25 min moderate paced run 5 min cool down jog	10 Min Cardio & Glutes	2 Min Seated Chest & Back Stretches	5 min warm up jog Run 500m @ tempo pace then walk 1 min x 5 5 min cool down jog	Rest Day	Run 8.5km at Steady pace

Day 50	Day 51	Day 52	Day 53	Day 54	Day 55	Day 56
8 Min Active Recovery	5 min warm up jog 20 min easy paced run 5 min cool down jog	10 Min Standing Abs	5 Min Mindful Flow	5 min warm up jog Run 30 secs @ faster pace then walk 1 min x 10 5 min cool down jog	Rest Day	Event Day!

Explanation of Paces:

Easy Pace – a gentle pace, run at a pace where you could have a conversation. Below 60% of your maximum heart rate.

Steady Pace – a step up from the easy run, more purposeful but still keeping your heart rate at between 65-75%.

Tempo Pace – Working at a comfortably hard pace, slower than your 5km race pace but faster than your steady pace. 80-85% heart rate.

Faster Pace – Your fastest pace on this plan, you should feel that you need a break by the end of the distance or time. working at above 80% maximum heart rate.

menopause strength project - Get your free 7 day kickstart plan

10km RUNNING & STRENGTH PLAN

Click the session to access the workout

Sign up to the mailing list

Stay in the Loop

Get the latest workouts, advice & offers straight to your inbox