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8 weeks · Intermediate
8-Week 10k Plan
Speed, tempo and long runs plus one mobility day to run a strong 10k.
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Goals
Body
- abdominals6
- Abductors12
- Abs7
- Adductors33
- Arms8
- Back7
- Biceps32
- Calves42
- Chest36
- Core184
- Erectors23
- Forearms38
- Forearms/Grip1
- Glutes160
- Grip5
- Hamstrings131
- Hip Flexors7
- Hip Stabilizers7
- Hips5
- Lats49
- Legs17
- Lower Back22
- Obliques32
- Quadriceps4
- Quads129
- Rear Delts23
- Rhomboids18
- Shoulders112
- spinal-erectors6
- Traps41
- Triceps73
- Upper Back34
- Upper Chest1
Movement
- Anti Lateral Flexion3
- Anti Rotation1
- anti-extension2
- Anti-Rotation24
- Balance12
- Bodyweight2
- brace6
- Carry21
- Clean2
- Conditioning22
- Continuous1
- Controlled Eccentric1
- Controlled Squat1
- Core39
- Core Stability43
- Crawl4
- Deadlift Pattern1
- Deceleration2
- Explosive3
- Extension3
- Front Loaded5
- Front Rack1
- Full Body2
- Functional Strength31
- Gait3
- Grip3
- Hinge70
- Hip Hinge4
- Horizontal17
- Hybrid1
- Hybrid Conditioning1
- Isolation5
- Isometric16
- Isometric Core Control1
- Isometric Hold18
- Jump27
- Landing Control1
- Lateral34
- Lateral Flexion4
- Loaded Movement4
- Locomotion27
- Lower Body6
- Lunge37
- Mobility2
- Olympic Lift6
- Overhead3
- Overhead Stability4
- Plyometric32
- Posterior Chain13
- Power83
- Press9
- Pull56
- Push54
- Reactive17
- Rhythm4
- Rotate2
- Rotation14
- Slam1
- Split Stance1
- Sprint1
- Squat53
- Stability18
- Step6
- Step-Up3
- Strength9
- Tempo Training2
- Throw1
- Total Body1
- Unilateral61
- Vertical42
- Vertical Push1
Equipment
- Air Bike4
- Barbell55
- Battle Ropes1
- Bench24
- Blocks3
- Bodyweight45
- cable5
- Cable Machine1
- Dumbbell17
- Dumbbells37
- Exercise Mat19
- Floor Mat19
- Kettlebell22
- Kettlebells13
- Landmine7
- Landmine Attachment2
- Mat28
- Medicine ball9
- Open Space2
- Plyo Box32
- Pull-Up Bar10
- Rack34
- Resistance Band2
- resistance-band5
- Rowing Machine20
- Sandbag31
- SkiErg8
- Sled6
- Squat Rack3
- suspension-trainer1
- Target8
- trx1
- TRX / Suspension Trainer1
- Wall5
- Wall Ball7
- Weight Plates43
- Y-Bell2