{"product_id":"10k-training-plan-level-3-strength-program","title":"10K TRAINING PLAN LEVEL 3 + STRENGTH PROGRAM","description":"\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eThis product includes the running plan and the strength program.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e \u003c\/p\u003e\n\u003ch3 class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eRUNNING PLAN\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eThis is the Level 3 – 10K Training Plan, designed for runners who want to train 5 days per week with a mix of easy runs, speed play, threshold work, hills, and steady state efforts.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e \u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cstrong\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e✅\u003c\/span\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e You are a good fit for this plan if:\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eYou’ve been running consistently at least 4–5 times per week.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eYou’re comfortable running for 45–60 minutes at a time.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eYou’re coming from the 5K Level 3 or 10K Level 2 plan and are ready to increase your training load OR\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eYou’ve completed a 10K before or have a solid aerobic base from other training.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eYou’re looking to improve your 10K performance with structured workouts and progressive volume.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eYou want a plan that prioritizes heart rate targets and time on feet, helping you train with intention and recover well.\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e \u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cstrong\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e⏱️ \u003c\/span\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eWhat to Expect:\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eStarts at ~245 minutes of running in Week 1\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"OYPEnA white-space-prewrap font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e \u003c\/span\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e(5 runs ranging from 45–60 minutes)\u003c\/span\u003e\n\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003ePeaks at ~340 minutes of running in Week 8\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\n\u003cspan class=\"OYPEnA white-space-prewrap font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e \u003c\/span\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e(including long runs up to 85 minutes)\u003c\/span\u003e\n\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eIncludes 2 built-in deload weeks (Week 4 and Week 7) to support recovery and adaptation\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eIncludes a 2-week taper (Week 9–10) to reduce fatigue and sharpen for race day\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eSessions are guided by effort and heart rate, allowing flexibility for your fitness and recovery needs.\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e \u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cstrong\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e❌ \u003c\/span\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eThis plan is not ideal if:\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eYou're running fewer than 3–4 days per week right now\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eYou’re new to speed workouts or haven’t built up to 45–60 minutes of running\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eYou prefer low-intensity or unstructured training (Level 1 or 2 may be a better fit)\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e \u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eThis plan will challenge you, but it’s designed to help you feel strong, confident, and race-ready by Week 10.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e \u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cstrong\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e💡 Our Recommendation:\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eDownload our\u003cspan\u003e \u003c\/span\u003e\u003ca href=\"https:\/\/stay-satisfied.com\/products\/template-running-training-plan\"\u003efree excel training plan template\u003c\/a\u003e\u003cspan\u003e \u003c\/span\u003eto keep track of your trainings and data.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e \u003c\/p\u003e\n\u003ch3 class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eSTRENGTH PROGRAM\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003eStrength that holds when fatigue sets in.\u003c\/p\u003e\n\u003ch4\u003e\u003cstrong\u003eFocus\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp\u003eBalancing speed and endurance\u003c\/p\u003e\n\u003ch4\u003e\u003cstrong\u003eWhat this program targets\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp\u003eMuscular endurance at race intensity\u003cbr\u003eHip and trunk stability to maintain form\u003cbr\u003eForce absorption and repeatability\u003cbr\u003eStrength that carries into the final miles\u003c\/p\u003e\n\u003ch4\u003e\u003cstrong\u003eHow it fits with your running\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp\u003eBuilt to support threshold focused, heart rate based 10K training so pace stays controlled when fatigue builds.\u003c\/p\u003e","brand":"Runner Karoline Olsen","offers":[{"title":"Default Title","offer_id":48444134686970,"sku":null,"price":109.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0649\/9434\/5210\/files\/10k_Level_3.png?v=1773129701","url":"https:\/\/stay-satisfied.com\/products\/10k-training-plan-level-3-strength-program","provider":"Stay Satisfied","version":"1.0","type":"link"}