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Presented by On, official training partner of the SL10K.
We run for Campfire Circle.
Whether this is your first Sporting Life 10K or your 10th, we have you covered with a training plan brought to you by On, the official training partner of the #SL10K. This training plan has been tailored to help you comfortably move and groove through a 5–10 km run, and have some fun! Follow @sportinliglifeca for real-time tips and demonstrations from On Ambassadors who will bringing this training plan to life to help you reach your 10K goals from start to finish.
Join us at the start line on May 8 or participate virtually from May 8-31. If you haven’t registered yet, there’s still time. Register here.
Now, let’s get started on getting you ready for the Sporting Life 10K. We’ll see you at the start line!
Let’s Get Started:
- Set your goals. How do you want to feel during your race experience? Goal race pace? Finish time?
- Build your run community. Who are you running with on Thursday’s? How can you build this training plan into your work week?
- Learn the lingo. What are strides? What is cross training? What is a run club? Check out our vocabulary sheet in the appendix.
- Gear up. Shop the On collection at Sporting Life for sustainable, performance gear that will help get you out the door + moving.
- Listen to your body. This is just a plan. Modify as needed.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Theme: Reflection (Backwards + Forwards) Route Suggestion: Your neighborhood 5km route. | Theme: Gear up + Get After It. Route Suggestion: Complete on a track, or a flat running path. | Theme: Recovery | Theme: Community. Route Suggestion: Lean on your local run club or run specialty store to build the route. | Theme: Shortcut to Runner’s High (i.e. tempo) Route Suggestion: Flat, paved, straight course. Less navigation = heightened focus on the intervals. | Theme: (Endur)ance Route Suggestion: Rolling, paved or gravel run path. | Theme: Cross train |
| 5km – Steady, conversation pace | 2km warm up 4 x 200m on @ slightly faster than race pace, 200m easy jog/walk 2km cool down Stretch out + rehydrate | Long walk? Yoga? Absolutely nothing? Sounds perfect. Listen to your body. Move through the day with intention. | Up to 5km – Join a local run club or call up your running buddy. Today is all about building your run community. | Total Time: 30 minutes 10min warm up 1 min on @ race pace, 1min off easy jog 2min on @ race pace, 1 min off, easy jog 1 min on @ race pace 1 min off, easy jog 2 min on @ race pace 1 min off, easy jog 10 min cool down | Long run – 8km, steady pace w/ breaks if needed | Bike? Swim? Ski? Hike? Aim for 45 min of constant, steady movement. |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Theme: Reflection (Backwards + Forwards) Route Suggestion: Your neighborhood 5km route. | Theme: Gear up + Get After It. Route Suggestion: Complete on a track, or a flat running path. | Theme: Recovery | Theme: Community. Route Suggestion: Lean on your local run club or run specialty store to build the route. | Theme: Shortcut to Runner’s High (i.e. tempo) Route Suggestion: Flat, paved, straight course. Less navigation = heightened focus on the intervals. | Theme: (Endur)ance Route Suggestion: Rolling, paved or gravel run path. | Theme: Cross train |
| 5km – Steady, conversation pace | 2km warm up 6 x 200m on @ slightly faster than race pace, 200 off 2km cool down Stretch out + rehydrate | Long walk? Pilates? Absolutely nothing? Sounds perfect. Listen to your body. Move through the day with intention. | Up to 5km – Join a local run club or call up your running buddy! Today is dedicated to building your run community. | Total Time: 40 minutes 10 min warm up 1min on @ race pace, 2 min off, easy jog 2min on @ race pace, 2min off, easy jog 3min on @ race pace, 2 min off, easy jog 2min on @ race pace, 2 min off, easy jog 1min on @ race pace, 2 min off, easy jog 10 min cool down | Long run – 8km, steady pace w/ breaks if needed | Bike? Swim? Ski? Hike? Aim for 45 min of constant, steady movement. |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Theme: Reflection (Backwards + Forwards) Route Suggestion: Your neighborhood 5km route. | Theme: Gear up + Get After It. Route Suggestion: Complete on a track, or a flat running path. | Theme: Recovery | Theme: Community. Route Suggestion: Lean on your local run club or run specialty store to build the route. | Theme: Shortcut to Runner’s High (i.e. tempo) Route Suggestion: Flat, paved, straight course. Less navigation = heightened focus on the intervals. | Theme: (Endur)ance Route Suggestion: Rolling, paved or gravel run path. | Theme: Cross train |
| 5km – Steady, conversation pace | 1km warm up 4 x 200m on @ slightly faster than race pace, 200m off, easy jog 1km easy jog 4 x 200m on, 200 off 2km cool down Stretch out + rehydrate | Long walk? Pilates? Absolutely nothing? Sounds perfect. Listen to your body. Move through the day with intention. | Up to 5km – Join a local run club or call up your running buddy! Today is dedicated to building your run community. | Total Time: 45 minutes 10 min warm up 2min on @ race pace, 2 min off, easy jog 3min on @ race pace, 2min off, easy jog 4min on @ race pace, 2 min off, easy jog 3min on @ race pace, 2 min off, easy jog 2min on @ race pace, 2 min off, easy jog 10 min cool down | Long run – 8km, steady pace | Bike? Swim? Ski? Hike? Aim for 60 min of constant, steady movement. |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Theme: Reflection (Backwards + Forwards) Route Suggestion: Your neighborhood 5km route. | Theme: Gear up + Get After It. Route Suggestion: Complete on a track, or a flat running path. | Theme: Recovery | Theme: Community. Route Suggestion: Lean on your local run club or run specialty store to build the route. | Theme: Shortcut to Runner’s High (i.e. tempo) Route Suggestion: Flat, paved, straight course. Less navigation = heightened focus on the intervals. | Theme: (Endur)ance Route Suggestion: Rolling, paved or gravel run path. | Theme: Cross train |
| 4km – Steady, conversation pace | 2km warm up 4 x 400m on @ slightly faster than race pace, 200 off, easy jog 1km cool down Stretch out + rehydrate | Long walk? Pilates? Absolutely nothing? Sounds perfect. Listen to your body. Move through the day with intention. | Up to 5km – Join a local run club or call up your running buddy! Today is dedicated to building your run community. | Total Time: 40 minutes 15 min warm up 10min on @ race pace 15 min cool down | Long run – 6km, steady pace Feeling good? Can run up to 12km. | Bike? Swim? Ski? Hike? Aim for 60 min of constant, steady movement. |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Theme: Reflection (Backwards + Forwards) Route Suggestion: Your neighborhood 5km route. | Theme: Gear up + Get After It. Route Suggestion: Complete on a track, or a flat running path. | Theme: Recovery | Theme: Community. Route Suggestion: Lean on your local run club or run specialty store to build the route. | Theme: Shortcut to Runner’s High (i.e. tempo) Route Suggestion: Flat, paved, straight course. Less navigation = heightened focus on the intervals. | Theme: (Endur)ance Route Suggestion: Rolling, paved or gravel run path. | Theme: Cross train |
| 7km – Steady, conversation pace | 2km warm up 6 x 400m on @ slightly faster than race pace, 200 off, easy jog 1km steady, conversation pace 2x 200m on, 200 off 1km cool down Stretch out + rehydrate | Long walk? Pilates? Absolutely nothing? Sounds perfect. Listen to your body. Move through the day with intention. | Up to 5km – Join a local run club or call up your running buddy! Today is dedicated to building your run community. | Total Time: 55 minutes 15 min warm up 10 min on @ race pace 5 min off, easy jog 10 min on @ race pace 15 min cool down | Long run – 10km, steady pace Feeling good? Can run up to 14km. | Bike? Swim? Ski? Hike? Aim for 45 min of constant movement. |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Theme: Reflection (Backwards + Forwards) Route Suggestion: Your neighborhood 5km route. | Theme: Gear up + Get After It. Route Suggestion: Complete on a track, or a flat running path. | Theme: Recovery | Theme: Community. Route Suggestion: Lean on your local run club or run specialty store to build the route. | Theme: Shortcut to Runner’s High (i.e. tempo) Route Suggestion: Flat, paved, straight course. Less navigation = heightened focus on the intervals. | Theme: (Endur)ance Route Suggestion: Rolling, paved or gravel run path. | Theme: Cross train |
| 5km – Steady, conversation pace | 2km warm up 4 x 200m on @ slightly faster than race pace, 200m off, easy jog 1km cool down Stretch out + rehydrate | Long walk? Pilates? Absolutely nothing? Sounds perfect. Listen to your body. Move through the day with intention. | Up to 5km – Join a local run club or call up your running buddy! Today is dedicated to building your run community. | Optional Recovery Day or 5km easy run | 4km – steady, conversation pace with 3x 50m race pace strides | RACE DAY! Enjoy the day. You are stronger than you know. |
