Running Program Part 2

Workouts are based on the experience of myself, my brother, and Kyle from the

Details and customizable programs can be found here :

Using 13 miles per week base mileage, we will be working through a 12 week program to train for a 10k. The duration of 40 minutes of footy will be less than a 10k race


  • Stride Outs : gradual build up over 4-5 seconds until you are going full speed for about 3 seconds, then gradual slow down (to avoid shin splints/unnecessary pounding)

Phase 1

Reset the training and continue building a base

Week 1

Week 2

Week 3

Week 4

Phase 2

Notice the change in the workouts

Week 5

Week 6

Week 7

Week 8

Phase 3

Increasing length of workouts and shorter rest.

Week 9

Week 10

Week 11

Week 12