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Running Training Plan | Day 10: Pulling and Repeats

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Running Training Plan | Day 10: Pulling and Repeats
Presented by Spartan Training®

Welcome to Day 10 of the Spartan Running Training Plan.

Week 2 is going strong, Spartan. Today, you’re continuing along on your quest to become faster and stronger.

For today, you are increasing your sets and repetitions for your strength work. This will continue to work your muscular endurance and to help with injury prevention. Once you are done with your strength training, you will be performing more track repeats. Today will involve steady and increasing speed 400s with consistent-pace 800s. By training at your 5k PR pace, your body will become comfortable in your desired speed so once your race/ PR date comes, your body will maintain, if not push harder, to achieve a new personal record.

Running Training Plan Workout: Day 10

The Warm Up

Active Mobilizations

Dynamic Warm Up

Circuit 1

Deadlifts - 4x12 (7-8 RPE)

Upright Row - 4x:12 (7-8 RPE)

Circuit 2

Side Step Ups - 4x12 (7-8 RPE)

Renegade Row - 4x12 (7-8 RPE)

Circuit 3

Cook Hip Lift - 4x12 (7-8 RPE)

Pancake Lifts - 4x12 (7-8 RPE)

Repeats

10 minute jog (50% PR Pace)

400m @ Projected PR

1 minute jog (50% PR Pace)

400m @ Projected PR

1 minute jog (50% PR Pace)

400m @ Projected PR + .1 mph

1 minute jog (50% PR Pace)

800m @ Projected PR + .2 mph

1 minute jog (50% PR Pace)

400m @ Projected PR

1 minute jog (50% PR Pace)

400m @ Projected PR

1 minute jog (50% PR Pace)

400m @ Projected PR + .3 mph

1 minute jog (50% PR Pace)

800m @ Projected PR + .4 mph

5 minute jog (50% PR Pace)

The Cool Down

Foam Roll any muscles you feel excessive soreness or tightness

Get mentally and physically ready for tomorrow’s running training plan workout: Day 12 of the Spartan Running Training Plan.

Or, see how far you’ve come by checking out the first installment of the Spartan Running Training Plan.

Eliminate your excuses. Download the Spartan Bodyweight Workout Plan.

Megan Beck

Megan Beck

Megan Beck, M.S., ATC, CSCS, SGX - Megan is The OCR Trainer. She is a Certified Athletic Trainer and a Certified Strength and Conditioning Specialist with a Masters of Science in Injury Prevention and Performance Enhancement from California University of Pennsylvania. Megan is a 15x Spartan Trifecta Tribe member and when she’s not covered in mud on any given Spartan course, you can find her at the front of a rock concert or venturing around Boston with her German Shepherd, Titan.