Stores
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 Fibrosis, she triumphed, claiming victory in 11 Ironman and 16 Ironman 70.3 races. Becoming one of Canada’s 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 shoes.
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.
WEEK 1
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.
MONDAY: Run / Walk – 30 min
Beginner: Run 2 min, walk 1 min. Repeat this sequence for 30 min.
Intermediate: Run 5 min, walk 30 sec. Repeat this sequence for 30 min.
Advanced: Run 10 min, walk 30 sec. Repeat this sequence for 30 min.
TUESDAY: Walk – 30 min
Motion is lotion! Walk for 30 min or any aerobic activity – elliptical, stationary bike, rowing machine – it all works the engine.
WEDNESDAY: Run / Walk – 20 min
Same sequence as Monday, but a bit shorter.
Beginner: Run 2 min, walk 1 min. Repeat this sequence for 30 min.
Intermediate: Run 5 min, walk 30 sec. Repeat this sequence for 30 min.
Advanced: Run 10 min, walk 30 sec. Repeat this sequence for 30 min.
THURSDAY: Walk – 40 min + Strength Circuit
20 sec – fast, deep squats
20 sec – core of choice (plank, sliders, mountain climbers, KB swings)
20 sec – jump squats
20 sec – push ups
20 sec – side-to-side lunges
Repeat x 2
FRIDAY: Run / Walk – 30 min
Try to increase your run duration by 1-5 min during your sequence.
Beginner: Run 5 min, walk 1 min. Repeat this sequence for 30 min.
Intermediate: Run 10 min, walk 30 sec. Repeat this sequence for 30 min.
Advanced: Run 15 min, walk 30 sec. Repeat this sequence for 30 min.
SATURDAY: Walk – 40 min
SUNDAY: Run / Walk – 40 min
Try adding 5-10 min to your run to build your duration for race day. Remember: the goal is completion!
Beginner: Run 5 min, walk 1 min. Repeat this sequence for 40 min.
Intermediate: Run 15 min, walk 30 sec. Repeat this sequence for 40 min.
Advanced: Run 20 min, walk 30 sec. Repeat this sequence for 40 min.
WEEK 2
MONDAY: Walk – 30 min
TUESDAY: Run / Walk – 20 min
Backing off a bit after the long run – but try to increase the run duration of your sequence since the total run is shorter!
Beginner: Run 5 min, walk 30 secs. Repeat this sequence for 20 min.
Intermediate: Run 10 min, walk 30 sec. Repeat this sequence for 20 min.
Advanced: Run 20 min.
WEDNESDAY: Aerobic of Choice – 20 min + Strength Circuit
20 sec – fast, deep squats
20 sec – core of choice (plank, sliders, mountain climbers, KB swings)
20 sec – jump squats
20 sec – push ups
20 sec – side-to-side lunges
Repeat x 2
THURSDAY: Run / Walk – 30 min
Try to maintain your run duration from Tuesday!
Beginner: Run 5 min, walk 30 secs. Repeat this sequence for 30 min.
Intermediate: Run 10 min, walk 30 sec. Repeat this sequence for 30 min.
Advanced: Run 15 min, walk 30 sec. Repeat this sequence for 30 min.
FRIDAY: Rest Day
SATURDAY: Run / Walk – 45 min
Don’t worry about running 10K before race day – it’s about building your endurance and building time on your legs.
Beginner: Run 5 min, walk 30 secs. Repeat this sequence for 45 min.
Intermediate: Run 15 min, walk 30 sec. Repeat this sequence for 45 min.
Advanced: Run 20 min, walk 30 sec. Repeat this sequence for 45 min.
SUNDAY: Aerobic of Choice – 20 min + Strength Circuit
20 sec – fast, deep squats
20 sec – core of choice (plank, sliders, mountain climbers, KB swings)
20 sec – jump squats
20 sec – push ups
20 sec – side-to-side lunges
Repeat x 2
WEEK 3
MONDAY: Run – 20 min
Continue the run / walk sequence if you need a break!
TUESDAY: Run / Walk – 30 min
This is your first back-to-back run day; if you have any niggly injuries, then skip this and do another aerobic activity! You’re working on building muscle resiliency.
WEDNESDAY: Aerobic of Choice – 20 min + Strength Circuit
20 sec – fast, deep squats
20 sec – core of choice (plank, sliders, mountain climbers, KB swings)
20 sec – jump squats
20 sec – push ups
20 sec – side-to-side lunges
Repeat x 2
THURSDAY: Run / Walk – 30 min
We’re 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.
Run – 10 min (as you feel)
Run / Jog – Hard run 1 min, easy jog 1 min. Repeat this sequence for 10 min.
Run – 10 min (as you feel)
FRIDAY: Rest Day
SATURDAY: Run / Walk – 50 min
Remember: think ‘completion’!
Beginner: Run 5 min, walk 30 secs. Repeat this sequence for 50 min.
Intermediate: Run 15 min, walk 30 sec. Repeat this sequence for 50 min.
Advanced: Run 20 min, walk 30 sec. Repeat this sequence for 50 min.
SUNDAY: Aerobic of Choice – 20 min + Strength Circuit
20 sec – fast, deep squats
20 sec – core of choice (plank, sliders, mountain climbers, KB swings)
20 sec – jump squats
20 sec – push ups
20 sec – side-to-side lunges
Repeat x 2
WEEK 4
Recovery week! Add in alternate sports and take a little break from running. You’ve been building for 3 weeks, so let’s shorten the runs but keep on the fitness with frequency and aerobic work.
MONDAY: Walk or Aerobic of Choice – 20 min
This shouldn’t feel like a ‘job’ – do it for the movement and love it!
TUESDAY: Run / Walk – 30 min
Choose your own pace and sequence as you feel – it’s totally up to you. You’re trying to recharge your battery so there’s no need to test the body. It’s about mental and physical re-charge.
WEDNESDAY: Aerobic of Choice – 20 min + Strength Circuit
20 sec – fast, deep squats
20 sec – core of choice (plank, sliders, mountain climbers, KB swings)
20 sec – jump squats
20 sec – push ups
20 sec – side-to-side lunges
Repeat x 3
THURSDAY: Run / Walk – 30 min
Same as Tuesday!
FRIDAY: Rest Day
SATURDAY: Run / Walk – 60 min
This is a completion run, so maintain your run / walk duration from the last long run and be proud of yourself for this accomplishment.
SUNDAY: Aerobic of Choice – 20 min
Just focus on easy mobility today! Go for a walk, spin, swim – your choice of activity to flush out the long run and help with recovery.
WEEK 5
MONDAY: Run / Walk – 40 min
TUESDAY: Aerobic of Choice – 20 min + Strength Circuit
20 sec – fast, deep squats
20 sec – core of choice (plank, sliders, mountain climbers, KB swings)
20 sec – jump squats
20 sec – push ups
20 sec – side-to-side lunges
Repeat x 3
WEDNESDAY: Run / Walk – 40 min
Run it as you wish to run the 10K whether it’s 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!
THURSDAY: Walk – 30 min
FRIDAY: Jog – 20 min
Keep this easy – your big tune-up is on Sunday.
SATURDAY: Rest Day
SUNDAY: Run – 45 min
It’s your last ‘long’ run!
Run – 15 min (as you feel)
Run / Jog – Hard run 2 min, easy jog 1 min. Repeat this sequence for 15 min.
Jog – 15 min
WEEK 6
MONDAY: Walk – 20 min
TUESDAY: Run – 30 min
Take this easy, find some rhythm. Practice your pace for race day
WEDNESDAY: Walk – 30 min
Just keep your body moving!
THURSDAY: Run – 30 min
Feel fast, smooth, light – have perfect form. This is activation for both mind and body for race day.
Run – 10 min (as you feel)
Run – 4 x 30 sec accelerations with 30 sec jog
Run – 4 min steady at ideal race pace
Jog – 10 min
FRIDAY: Rest Day
Spend time acknowledging your assets, accomplishments, and goals.
Make a list of your assets before the race. It’s 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. These are the only ones you should think of during the race.
Write down your goals. Write down goals that are in your control and goals you hope to accomplish. Remember: not accomplishing goals does not mean failure.
SATURDAY: Activation Day
Choose an easy, non-run activity to save your legs for race day – but you do need to move them ‘under stress’ to enhance blood flow and carbohydrate storage.
SUNDAY: RACE DAY
Don’t forget to do a pre-run warm-up! Figure out what pace to run “no faster than”. Today is your adventure – build through the run and unleash some speed in the last 20 min.
Celebrate your progress; you are an athlete, you are strong, and you are fast – go surprise yourself. Smile and enjoy the sport!
