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10K TRAINING
FINISHWITHACOACH
RACE
PURVIS
NIKE RUNNING
WEEK
MON
TUES
WED
THURS
FRI
SAT
SUN
TOTAL MILEAGE
RUN
WORKOUT
RUN
WORKOUT
RUN
DAY OFF
DAY OFF
8 miles
1
TOTAL MILEAGE
9 miles
2
TOTAL MILEAGE
13 miles
3
TOTAL MILEAGE
15 miles
4
TOTAL MILEAGE
16 miles
5
TOTAL MILEAGE
14 miles
6
2 miles
It's your first day of
training. Ease into the
regimen with a 2-mile
run.
RUN
Weight Training
3 miles
Weight training is
essential to any training
program. Kick it off right
with the NTC 30-minute
Beginner Slim Chance
program.
Get running and take on
this 3-miler.
WORKOUT
WORKOUT
2 miles
Weight Training
3-mile Tempo
Kick off the second
week of training with an
easy 2-mile run.
Get pumped with the
NTC Get Strong
Intermediate Perfect
Score program and get
after it.
Warm up with a half
mile run, then find your
race pace with a 2 mile
Tempo Run. Finish with
a nice and easy half
mile cool down.
RUN
WORKOUT
TRACK
3 miles
Start the week off with
an easy 3-mile run.
RUN
4 miles
Time to get back to
business. Take it easy
with 4 miles at a
comfortable pace.
RUN
5 miles
5 miles today, nice and
easy. It's all you.
RUN
4 miles
It's officially race week.
Ease your way into it
with a 4-mile run at an
easy pace.
Weight Training
Short Intervals
It's time to Weight Train.
Try the NTC Get Lean
Intermediate Up the
Pace program today.
Do a 1-mile warm up, then
run 4 x 400m at a 1:40
minute pace, completing
the workout with 3 x 800m
at a 3:40 minute pace. Do
a 200m recovery jog
between every rep. Finish
with a 1-mile cool down.
WORKOUT
WORKOUT
Weight Training
5-mile Tempo
Think Fast: Do the NTC
Get Focused Cardio
Blast and NTC Get
Toned Advanced Jump
Around programs.
It's time for a 5-mile
Tempo Run, Do an easy
1-mile warm up, then
run 3 miles at 30
seconds slower than
race pace, and cool
down with another easy
1-mile run.
WORKOUT
RUN
Weight Training
Do the NTC Get Toned
Intermediate
Competitor program.
Earn it.
WORKOUT
Stretch
Dedicate today to
stretching to keep your
muscles ready for the
big day.
Stretch
Stretching can be as
important to your
training as your runs
and workouts. Try
general stretches, or
yoga to keep things
interesting.
WORKOUT
Weight Training
Stay fit with the NTC
Get Toned Beginner
Tighten Up program.
WORKOUT
Weight Training
Show the NTC Get
Strong Intermediate
Energy Transfer
program what you've
got.
WORKOUT
Weight Training
Try the NTC Get Lean
Advanced Adrenaline
Hit program and earn
your endorphins.
WORKOUT
3 miles
Weight Training
Pick it up. Try this
3-mile run at race pace.
You got this.
Get lean and mean with
today's NTC Get Lean
Beginner Slim Chance
program.
RUN
DAY OFF
2 miles
Keep it simple. Log 2
miles nice and easy.
Rest
Take the day off, relax,
and be sure to get a
good night's sleep.
3 miles
Get out there and run
another 3 miles.
WORKOUT
Stretch
Staying loose while
training helps prevent
injury.
WORKOUT
Stretch
Don't take your muscles
for granted. Take a
yoga or pilates class
today to stay loose.
WORKOUT
Stretch
Stretch out the kinks
with some yoga today.
WORKOUT
Stretch
Keep stretching with
yoga or pilates. You've
been training too hard
not to.
DAY OFF
Rest
You're a couple days
away. Another day of
rest and your body will
thank you on race day.
Rest
Rest
Recharge your batteries
so you can power
through next week's
training.
Your mileage is getting
bumped up next week.
Another day off will do
you well here.
LONG RUN
DAY OFF
4 miles
Your longest run yet. 4
miles. Do it up.
LONG RUN
5 miles
You're ready for it.
Conquer these 5 miles
and there's no turning
back.
LONG RUN
Rest
Rest plays a big factor
in the efficiency and
effectiveness of your
training. Enjoy your day
off.
DAY OFF
Rest
You crushed
yesterday's 5-mile run.
Now it's time to kick
your feet up and enjoy
the day off. You earned
it.
DAY OFF
6 miles
Rest
After today, you can say
you conquered 6 miles
at an easy pace.
That was a full week of
workouts. Take the day
off and rest up.
LONG RUN
DAY OFF
8 miles
Run 8 miles on today's
long run.
RUN
Rest
With race day a week
away, resting is more
important than ever.
Take today off.
RACE DAY
2 miles
10K Race
Tomorrow's race day.
Do a 2-mile shakeout
run to loosen up for the
big day.
You made it through the
training and are ready
to crush your 10K.