Week Two Training Regimen and Diet Suggestions for Successful 10K Races
Week 2 of the 10K training program is underway, and athletes will notice some changes in the strength training and running exercises. Here's a breakdown of the adjustments:
In the strength training sessions, the 1 ¼ bulgarian split squat and split squat iso hold have been added to Superset 1 and 3, respectively. For a more advanced modification, these exercises will be performed as FFE split squat and FFE split squat iso hold. Additionally, the 1 ¼ bulgarian split squat will consist of 4 sets of 10 reps for each leg, while the split squat iso hold will last 3 sets of 20-30 seconds for each leg.
Superset 2 will now include single-leg hip extension exercises, with 3 sets of 10 reps for the right leg and 20 reps for the left leg. For an advanced modification, athletes should elevate their foot on a chair during the exercise.
The push-up has been added to the strength training routine, with 3 sets of 6 reps to be completed.
In the movement drills and supersets, athletes will perform 3 sets of 30 seconds for the hollow hold, 20 reps for the 90/90 knee rolls, and 20 reps for A skips. Side planks will also be part of the routine, with 3 sets of 20 seconds per side.
For the running portion of the program, the second run will consist of 3 runs of 1 mile at 5K pace, with a 3-minute rest interval between each run. The third run will be a 30- to 40-minute recovery day run, ideally with a friend or two.
The fourth run will include 2 sets of 6 hill charges, with each run lasting 40 seconds on a 5% incline. The fifth run will be a long run of 50-80 minutes.
A visual reference guide has been provided for all strength training exercises and stretches to aid athletes in their training.
Tart cherries have been suggested as a potential mid-run snack due to their anti-inflammatory and antioxidant properties. However, athletes should be mindful of potential exercise-induced gastrointestinal issues, which affect 30 to 50 percent of athletes. Strategies to prevent these issues include determining potential trigger foods, reducing fat, fiber, and caffeine consumption 2-3 hours before a run, and hydrating with water or other sports drinks as needed.
As always, it's essential to consult with a healthcare professional before starting any new training program. The author of the 10K training plan described in this article was not explicitly mentioned in the provided search results.
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