{"id":11444,"date":"2021-03-11T10:13:58","date_gmt":"2021-03-11T15:13:58","guid":{"rendered":"https:\/\/sportinglifeblog.ca\/?p=11444"},"modified":"2024-02-23T09:18:14","modified_gmt":"2024-02-23T14:18:14","slug":"sporting-life-virtual-10k-8-week-training-guide","status":"publish","type":"post","link":"https:\/\/www.sportinglife.ca\/blog\/sporting-life-virtual-10k-8-week-training-guide\/","title":{"rendered":"Sporting Life Virtual 10K, 8 Week Training Guide"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Can you believe running season has begun and spring is nearly here?! Running is the perfect activity to make sure you spend more time outside, and it carries a whole host of other benefits including building cardiovascular capacity and boosting your mood. Plus, when you run or walk with a goal in mind, it\u2019s even more motivating.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We\u2019re eight weeks out from the start of the 2021 Sporting Life Virtual 10k so <a href=\"https:\/\/sportinglife10k.ca\/toronto\/\">it\u2019s the perfect time to sign up<\/a> and start following&nbsp; a training program. To help you reach your goals, we\u2019ve created&nbsp; a training program that will help you reach your 10k goal!&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized is-style-default\"><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-195-1024x683.jpg\" alt=\"\" class=\"wp-image-11454\" width=\"688\" height=\"458\" srcset=\"\/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-195-1024x683.jpg 1024w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-195-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-195-768x512.jpg 768w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-195-1536x1024.jpg 1536w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-195-2048x1365.jpg 2048w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-195-370x247.jpg 370w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-195-270x180.jpg 270w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-195-570x380.jpg 570w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-195-770x513.jpg 770w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-195-1170x780.jpg 1170w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-195-870x580.jpg 870w\" sizes=\"auto, (max-width: 688px) 100vw, 688px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Note: If you have any chronic injuries or other physical limitations, you should consult with a doctor before starting any exercise program.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>About this training program<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here\u2019s an idea of how each week will look, with run intensity and length varying, as detailed below in the weekly training plan.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Monday &#8211; Rest<\/strong><br>Rest days are essential to allow your muscles to recover and become stronger.<br><\/li><li><strong>Tuesday &#8211; Short run<\/strong><strong><br><\/strong>With each short run you will either focus on running at a consistent high tempo or interval training.<br><br>High tempo: Your breathing should be labored as you run but you\u2019re not running at your top speed.<br><br>Interval training: Switch between running at your top speed (called \u201csprint\u201d below) and running\/jogging at a comfortable pace where you\u2019d be able to have a conversation while running.&nbsp;<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Wednesday &#8211; Cross-train<\/strong><strong><br><\/strong>Cross-training can consist of activities like swimming, biking or yoga. Pick whatever you like, just make sure you\u2019re working at a moderate pace and enjoying yourself!<br><\/li><li><strong>Thursday &#8211; Rest<\/strong><strong><br><\/strong><\/li><li><strong>Friday &#8211; Short run<\/strong><strong><br><\/strong><\/li><li><strong>Saturday &#8211; Optional<\/strong><strong><br><\/strong>Pick your favorite cross-training activity or take a break. Listen to your body!&nbsp;<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sunday &#8211; Long run<\/strong><strong><br><\/strong>Try to<strong> <\/strong>run at your goal pace for the allotted km, inching closer to 10k each week.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized is-style-default\"><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2021\/03\/0001-1024x791.jpg\" alt=\"\" class=\"wp-image-11447\" width=\"1024\" height=\"791\" srcset=\"\/blog\/wp-content\/uploads\/2021\/03\/0001-1024x791.jpg 1024w, \/blog\/wp-content\/uploads\/2021\/03\/0001-300x232.jpg 300w, \/blog\/wp-content\/uploads\/2021\/03\/0001-768x593.jpg 768w, \/blog\/wp-content\/uploads\/2021\/03\/0001-1536x1187.jpg 1536w, \/blog\/wp-content\/uploads\/2021\/03\/0001-2048x1583.jpg 2048w, \/blog\/wp-content\/uploads\/2021\/03\/0001-370x286.jpg 370w, \/blog\/wp-content\/uploads\/2021\/03\/0001-570x440.jpg 570w, \/blog\/wp-content\/uploads\/2021\/03\/0001-770x595.jpg 770w, \/blog\/wp-content\/uploads\/2021\/03\/0001-1170x904.jpg 1170w, \/blog\/wp-content\/uploads\/2021\/03\/0001-751x580.jpg 751w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption><em>*Reminder: Don\u2019t forget to warm up before all of your runs to ensure you have blood flowing to your muscles. This will help prevent muscle tears and other injuries.<\/em><br><em>**This is a great week to start wearing what you plan to wear on race day while you train. You can get used to the feel of wearing a bib and avoid any mishaps on the day of your run.&nbsp;<\/em><br><em><em>***Reminder: It\u2019s race week! This isn\u2019t the week to try anything new or push yourself beyond your limits. Run the program and show up on race day ready to beat your personal best!&nbsp;<\/em>&nbsp;<\/em><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large is-resized is-style-default\"><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-170-1024x576.jpg\" alt=\"\" class=\"wp-image-11455\" width=\"790\" height=\"444\" srcset=\"\/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-170-1024x576.jpg 1024w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-170-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-170-768x432.jpg 768w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-170-1536x864.jpg 1536w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-170-2048x1152.jpg 2048w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-170-370x208.jpg 370w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-170-570x321.jpg 570w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-170-770x433.jpg 770w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-170-1170x658.jpg 1170w, \/blog\/wp-content\/uploads\/2021\/03\/2019_SL10KTO_promo.jpg-170-1031x580.jpg 1031w\" sizes=\"auto, (max-width: 790px) 100vw, 790px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The 2021 Sporting Life Virtual 10k and the Sporting Life Virtual 10k Challenge unites us all even though we can\u2019t be at the start line together. <\/strong><a href=\"https:\/\/sportinglife10k.ca\/toronto\/\"><strong>Register today<\/strong><\/a><strong> and we\u2019ll see you online!&nbsp;<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Can you believe running season has begun and spring is nearly here?! Running is the perfect activity to make sure you spend more time&#8230;<\/p>\n","protected":false},"author":63,"featured_media":11452,"comment_status":"closed","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[5],"tags":[679,1125,1121,272,283,33],"class_list":["post-11444","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sporting-life-10k","tag-10k","tag-runner","tag-running","tag-sl10k","tag-sporting-life-10k","tag-training","post-item","post-even"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sporting Life Virtual 10K, 8 Week Training Guide - Sporting Life Blog<\/title>\n<meta name=\"description\" content=\"Can you believe running season has begun and spring is nearly here?! 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