{"id":14491,"date":"2024-04-04T16:52:03","date_gmt":"2024-04-04T20:52:03","guid":{"rendered":"https:\/\/sportinglifeblog.ca\/?p=14491"},"modified":"2026-07-24T15:41:31","modified_gmt":"2026-07-24T19:41:31","slug":"6-weeks-to-the-sl-10k","status":"publish","type":"post","link":"https:\/\/www.sportinglife.ca\/blog\/6-weeks-to-the-sl-10k\/","title":{"rendered":"6 Weeks to the SL 10K"},"content":{"rendered":"\n
6-week 10K training program from one of Canada’s best triathletes, Lisa Bentley.<\/h5>\n\n\n
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Lisa raced for 20 years as a professional triathlete. Despite battling Cystic Fibrosis, she triumphed, claiming victory in 11 Ironman and 16 Ironman 70.3 races. Becoming one of Canada\u2019s finest triathletes, she held a top 5 world ranking for over a decade. Lisa achieved numerous top 5 finishes at the Ironman World Championships in Hawaii, representing Canada on multiple National Teams. Notably, she secured a 6th place finish at the Pan American Games in 1995. Today, she is a speaker, author of “An Unlikely Champion,” television commentator, and coach. Lisa remains dedicated to running, proudly sporting ASICS<\/a> shoes. <\/p>\n\n\n\n

In this exclusive 6-week training plan, Lisa shares her insights, tips, and personalized guidance to help you reach your running goals. So, lace up your shoes, get ready to hit the pavement, and let’s begin this transformative journey towards success together. <\/p>\n\n\n\n

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WEEK 1<\/h4>\n\n\n\n

Our goal this week is to build the habit of daily movement. It’s better to commit to 10 minutes (even if you’re aiming for 30 minutes) than to skip the run or walk altogether. Why? Because even 10 minutes will energize you and boost your mood. Plus, those 10 minutes contribute to forming a daily habit that you can and will sustain long after crossing the finish line of the SL 10k. <\/p>\n\n\n\n

MONDAY: Run \/ Walk – 30 min<\/p>\n\n\n\n

Beginner:<\/strong> Run 2 min, walk 1 min. Repeat this sequence for 30 min. 
Intermediate:<\/strong> Run 5 min, walk 30 sec. Repeat this sequence for 30 min. 
Advanced:<\/strong> Run 10 min, walk 30 sec. Repeat this sequence for 30 min. <\/p>\n\n\n\n

TUESDAY: Walk – 30 min<\/p>\n\n\n\n

Motion is lotion! Walk for 30 min or any aerobic activity \u2013 elliptical, stationary bike, rowing machine \u2013 it all works the engine.<\/em> <\/p>\n\n\n\n

WEDNESDAY: Run \/ Walk – 20 min<\/p>\n\n\n\n

Same sequence as Monday, but a bit shorter.<\/em> 
Beginner:<\/strong> Run 2 min, walk 1 min. Repeat this sequence for 30 min. 
Intermediate:<\/strong> Run 5 min, walk 30 sec. Repeat this sequence for 30 min. 
Advanced:<\/strong> Run 10 min, walk 30 sec. Repeat this sequence for 30 min. <\/p>\n\n\n\n

THURSDAY: Walk – 40 min + Strength Circuit<\/p>\n\n\n\n

20 sec \u2013 <\/strong>fast, deep squats 
20 sec \u2013 <\/strong>core of choice (plank, sliders, mountain climbers, KB swings) 
20 sec \u2013 <\/strong>jump squats 
20 sec \u2013 <\/strong>push ups 
20 sec \u2013 <\/strong>side-to-side lunges 
Repeat x 2<\/em><\/p>\n\n\n\n

FRIDAY: Run \/ Walk – 30 min<\/p>\n\n\n\n

Try to increase your run duration by 1-5 min during your sequence.<\/em>  
Beginner:<\/strong> Run 5 min, walk 1 min. Repeat this sequence for 30 min. 
Intermediate:<\/strong> Run 10 min, walk 30 sec. Repeat this sequence for 30 min. 
Advanced:<\/strong> Run 15 min, walk 30 sec. Repeat this sequence for 30 min. <\/p>\n\n\n\n

SATURDAY: Walk – 40 min<\/p>\n\n\n\n

SUNDAY: Run \/ Walk – 40 min<\/p>\n\n\n\n

Try adding 5-10 min to your run to build your duration for race day. Remember: the goal is completion!<\/em><\/em> 
Beginner:<\/strong> Run 5 min, walk 1 min. Repeat this sequence for 40 min. 
Intermediate:<\/strong> Run 15 min, walk 30 sec. Repeat this sequence for 40 min. 
Advanced:<\/strong> Run 20 min, walk 30 sec. Repeat this sequence for 40 min. <\/p>\n\n\n\n

<\/div>\n\n\n\n

WEEK 2<\/h4>\n\n\n\n

MONDAY: Walk – 30 min<\/p>\n\n\n\n

TUESDAY: Run \/ Walk – 20 min<\/p>\n\n\n\n

Backing off a bit after the long run – but try to increase the run duration of your sequence since the total run is shorter!<\/em> <\/em>  
Beginner:<\/strong> Run 5 min, walk 30 secs. Repeat this sequence for 20 min. 
Intermediate:<\/strong> Run 10 min, walk 30 sec. Repeat this sequence for 20 min. 
Advanced:<\/strong> Run 20<\/em> min.<\/p>\n\n\n\n

WEDNESDAY: Aerobic of Choice – 20 min + Strength Circuit <\/p>\n\n\n\n

20 sec \u2013 <\/strong>fast, deep squats 
20 sec \u2013 <\/strong>core of choice (plank, sliders, mountain climbers, KB swings) 
20 sec \u2013 <\/strong>jump squats 
20 sec \u2013 <\/strong>push ups 
20 sec \u2013 <\/strong>side-to-side lunges 
Repeat x 2<\/em> <\/p>\n\n\n\n

THURSDAY: Run \/ Walk – 30 min<\/p>\n\n\n\n

Try to maintain your run duration from Tuesday!<\/em> <\/em> <\/em>  
Beginner:<\/strong> Run 5 min, walk 30 secs. Repeat this sequence for 30 min. 
Intermediate:<\/strong> Run 10 min, walk 30 sec. Repeat this sequence for 30 min. 
<\/em>Advanced:<\/strong> Run 15 min, walk 30 sec. Repeat this sequence for 30 min. <\/p>\n\n\n\n

FRIDAY: Rest Day<\/p>\n\n\n\n

SATURDAY: Run \/ Walk – 45 min<\/p>\n\n\n\n

Don\u2019t worry about running 10K before race day \u2013 it’s about building your endurance and building time on your legs.<\/em>  <\/em> <\/em>  
Beginner:<\/strong> Run 5 min, walk 30 secs. Repeat this sequence for 45 min. 
Intermediate:<\/strong> Run 15 min, walk 30 sec. Repeat this sequence for 45 min. 
<\/em>Advanced:<\/strong> Run 20 min, walk 30 sec. Repeat this sequence for 45 min. <\/p>\n\n\n\n

SUNDAY: Aerobic of Choice – 20 min + Strength Circuit <\/p>\n\n\n\n

20 sec \u2013 <\/strong>fast, deep squats 
20 sec \u2013 <\/strong>core of choice (plank, sliders, mountain climbers, KB swings) 
20 sec \u2013 <\/strong>jump squats 
20 sec \u2013 <\/strong>push ups 
20 sec \u2013 <\/strong>side-to-side lunges 
Repeat x 2<\/em> <\/p>\n\n\n\n

<\/div>\n\n\n\n

WEEK 3<\/h4>\n\n\n\n

MONDAY: Run – 20 min<\/p>\n\n\n\n

Continue the run \/ walk sequence if you need a break!<\/em> <\/p>\n\n\n\n

TUESDAY: Run \/ Walk – 30 min<\/p>\n\n\n\n

This is your first back-to-back run day; if you have any niggly injuries, then skip this and do another aerobic activity! You\u2019re working on building muscle resiliency<\/em>.<\/p>\n\n\n\n

WEDNESDAY: Aerobic of Choice – 20 min + Strength Circuit <\/p>\n\n\n\n

20 sec \u2013 <\/strong>fast, deep squats 
20 sec \u2013 <\/strong>core of choice (plank, sliders, mountain climbers, KB swings) 
20 sec \u2013 <\/strong>jump squats 
20 sec \u2013 <\/strong>push ups 
20 sec \u2013 <\/strong>side-to-side lunges 
Repeat x 2<\/em> <\/p>\n\n\n\n

THURSDAY: Run \/ Walk – 30 min<\/p>\n\n\n\n

We\u2019re changing it up today to introduce new gears to your running so that your default speed gets faster and stronger over time. This will condition your tendons and ligaments to handle more load.<\/em>
Run<\/strong> – 10 min (as you feel) 
Run \/ Jog – <\/strong>Hard run 1 min, easy jog 1 min. Repeat this sequence for 10 min.
Run – <\/strong>10 min (as you feel) <\/p>\n\n\n\n

FRIDAY: Rest Day<\/p>\n\n\n\n

SATURDAY: Run \/ Walk – 50 min<\/p>\n\n\n\n

Remember: think \u2018completion\u2019!<\/em>   <\/em> <\/em>  
Beginner:<\/strong> Run 5 min, walk 30 secs. Repeat this sequence for 50 min. 
Intermediate:<\/strong> Run 15 min, walk 30 sec. Repeat this sequence for 50 min. 
<\/em>Advanced:<\/strong> Run 20 min, walk 30 sec. Repeat this sequence for 50 min. <\/p>\n\n\n\n

SUNDAY: Aerobic of Choice – 20 min + Strength Circuit <\/p>\n\n\n\n

20 sec \u2013 <\/strong>fast, deep squats 
20 sec \u2013 <\/strong>core of choice (plank, sliders, mountain climbers, KB swings) 
20 sec \u2013 <\/strong>jump squats 
20 sec \u2013 <\/strong>push ups 
20 sec \u2013 <\/strong>side-to-side lunges 
Repeat x 2<\/em><\/p>\n\n\n\n

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WEEK 4<\/h4>\n\n\n\n

Recovery week! Add in alternate sports and take a little break from running. You\u2019ve been building for 3 weeks, so let\u2019s shorten the runs but keep on the fitness with frequency and aerobic work. <\/em><\/p>\n\n\n\n

MONDAY: Walk or Aerobic of Choice – 20 min<\/p>\n\n\n\n

This shouldn\u2019t feel like a \u2018job\u2019 – do it for the movement and love it!<\/em> <\/p>\n\n\n\n

TUESDAY: Run \/ Walk – 30 min<\/p>\n\n\n\n

Choose your own pace and sequence as you feel \u2013 it’s totally up to you. You\u2019re trying to recharge your battery so there\u2019s no need to test the body. It\u2019s about mental and physical re-charge<\/em>.<\/p>\n\n\n\n

WEDNESDAY: Aerobic of Choice – 20 min + Strength Circuit <\/p>\n\n\n\n

20 sec \u2013 <\/strong>fast, deep squats 
20 sec \u2013 <\/strong>core of choice (plank, sliders, mountain climbers, KB swings) 
20 sec \u2013 <\/strong>jump squats 
20 sec \u2013 <\/strong>push ups 
20 sec \u2013 <\/strong>side-to-side lunges 
Repeat x <\/em>3 <\/p>\n\n\n\n

THURSDAY: Run \/ Walk – 30 min<\/p>\n\n\n\n

Same as Tuesday!<\/em><\/p>\n\n\n\n

FRIDAY: Rest Day<\/p>\n\n\n\n

SATURDAY: Run \/ Walk – 60 min<\/p>\n\n\n\n

This is a completion run, so maintain your run \/ walk duration from the last long run and be proud of yourself for this accomplishment<\/em>. <\/p>\n\n\n\n

SUNDAY: Aerobic of Choice – 20 min<\/p>\n\n\n\n

Just focus on easy mobility today! Go for a walk, spin, swim \u2013 your choice of activity to flush out the long run and help with recovery.<\/em> <\/p>\n\n\n\n

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WEEK 5<\/h4>\n\n\n\n

MONDAY: Run \/ Walk – 40 min<\/p>\n\n\n\n

TUESDAY: Aerobic of Choice – 20 min + Strength Circuit <\/p>\n\n\n\n

20 sec \u2013 <\/strong>fast, deep squats 
20 sec \u2013 <\/strong>core of choice (plank, sliders, mountain climbers, KB swings) 
20 sec \u2013 <\/strong>jump squats 
20 sec \u2013 <\/strong>push ups 
20 sec \u2013 <\/strong>side-to-side lunges 
Repeat x <\/em>3 <\/p>\n\n\n\n

WEDNESDAY: Run \/ Walk – 40 min<\/p>\n\n\n\n

Run it as you wish to run the 10K whether it\u2019s in a sequence or all continuous. Whatever you choose, aim to increase your pace every 10 min and finish this run faster than you plan to finish the 10K. Start conservative and finish stronger!<\/em> <\/p>\n\n\n\n

THURSDAY: Walk – 30 min<\/p>\n\n\n\n

FRIDAY: Jog – 20 min<\/p>\n\n\n\n

Keep this easy \u2013 your big tune-up is on Sunday.<\/em>  <\/p>\n\n\n\n

SATURDAY: Rest Day<\/p>\n\n\n\n

SUNDAY: Run – 45 min<\/p>\n\n\n\n

It\u2019s your last \u2018long\u2019 run!<\/em><\/em>
Run<\/strong> – 15 min (as you feel)
Run \/ Jog – <\/strong>Hard run 2 min, easy jog 1 min. Repeat this sequence for 15 min. 
Jog – <\/strong>15 min <\/p>\n\n\n\n

<\/div>\n\n\n\n

WEEK 6<\/h4>\n\n\n\n

MONDAY: Walk – 20 min<\/p>\n\n\n\n

TUESDAY: Run – 30 min<\/p>\n\n\n\n

Take this easy, find some rhythm. Practice your pace for race day<\/em><\/p>\n\n\n\n

WEDNESDAY: Walk – 30 min<\/p>\n\n\n\n

Just keep your body moving!<\/em><\/p>\n\n\n\n

THURSDAY: Run – 30 min<\/p>\n\n\n\n

Feel fast, smooth, light \u2013 have perfect form. This is activation for both mind and body for race day.<\/em> 
Run<\/strong> – 10 min (as you feel) 
Run \u2013 <\/strong>4 x 30 sec accelerations with 30 sec jog 
Run<\/strong> \u2013 4 min steady at ideal race pace
Jog – <\/strong>10 min<\/p>\n\n\n\n

FRIDAY: Rest Day<\/p>\n\n\n\n

Spend time acknowledging your assets, accomplishments, and goals.<\/em> 
Make a list of your assets before the race.<\/strong> It\u2019s important to remind yourself of your assets while you race. This is your happy place. Running gives you purpose. 
List your best workouts and why they were great. <\/strong>These are the only ones you should think of during the race.
Write down your goals.<\/strong> Write down goals that are in your control and goals you hope to accomplish. Remember: not accomplishing goals does not mean failure.
<\/p>\n\n\n\n

SATURDAY: Activation Day<\/p>\n\n\n\n

Choose an easy, non-run activity to save your legs for race day \u2013 but you do need to move them \u2018under stress\u2019 to enhance blood flow and carbohydrate storage.<\/em><\/p>\n\n\n\n

SUNDAY: RACE DAY<\/p>\n\n\n\n

Don\u2019t forget to do a pre-run warm-up! Figure out what pace to run \u201cno faster than\u201d. Today is your adventure \u2013 build through the run and unleash some speed in the last 20 min.<\/em> <\/p>\n\n\n\n

Celebrate your progress; you are an athlete, you are strong, and you are fast – go surprise yourself. Smile and enjoy the sport!<\/strong><\/p>\n\n\n\n

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\"\"<\/a><\/figure>\n\n\n\n
Sporting Life 10K<\/strong><\/h5>\n\n\n\n
Sunday, May 12, 2024
7:30 am EST
Midtown Toronto – Yonge St & Davisville Ave<\/h6>\n\n\n\n

<\/p>\n\n\n\n

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REGISTER NOW<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

6-week 10K training program from one of Canada’s best triathletes, Lisa Bentley. Lisa raced for 20 years as a professional triathlete. Despite battling Cystic…<\/p>\n","protected":false},"author":1,"featured_media":14532,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[871,22,3015,870,5],"tags":[3021,262,273,103,283,3019],"class_list":["post-14491","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-in-the-news-events-promotions","category-run-en","category-sport","category-sporting-life-10k","tag-asics-en","tag-canada","tag-run","tag-sporting-life","tag-sporting-life-10k","tag-training-plan-en","post-item","post-even"],"yoast_head":"\n6 Weeks to the SL 10K - Sporting Life Blog<\/title>\n<meta name=\"description\" content=\"Check out our latest post: 6 Weeks to the SL 10K. 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