{"product_id":"hormone-aware-10k-running-plan-l3","title":"Hormone-Aware 10K Running Plan L3","description":"\u003cp class=\"p1\"\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\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cspan class=\"s1\"\u003e✅\u003c\/span\u003e You are a good fit for this plan if:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli class=\"p1\"\u003eYou’ve been running consistently at least 4–5 times per week.\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eYou’re comfortable running for 45–60 minutes at a time.\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eYou’re coming from the 5K Level 3 or 10K Level 2 plan and are ready to increase your training load OR\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eYou’ve completed a 10K before or have a solid aerobic base from other training. You’re looking to improve your 10K performance with structured workouts and progressive volume.\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eYou want a plan that prioritizes heart rate targets and time on feet, helping you train with intention and recover well.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003e\u003cspan class=\"s1\"\u003e⏱\u003c\/span\u003e What to Expect:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli class=\"p1\"\u003eStarts at ~245 minutes of running in Week 1 (5 runs ranging from 45–60 minutes)\u003c\/li\u003e\n\u003cli class=\"p1\"\u003ePeaks at ~340 minutes of running in Week 8 (including long runs up to 85 minutes)\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eIncludes 2 built-in deload weeks (Week 4 and Week 7) to support recovery and adaptation\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eIncludes a 2-week taper (Week 9–10) to reduce fatigue and sharpen for race day\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eSessions are guided by effort and heart rate, allowing flexibility for your fitness and recovery needs.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003e\u003cspan class=\"s1\"\u003e❌\u003c\/span\u003e This plan is not ideal if:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli class=\"p1\"\u003eYou're running fewer than 3–4 days per week right now\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eYou’re new to speed workouts or haven’t built up to 45–60 minutes of running\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eYou prefer low-intensity or unstructured training (Level 1 or 2 may be a better fit)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003eThis plan will challenge you, but it’s designed to help you feel strong, confident, and race-ready by Week 10.\u003c\/p\u003e","brand":"Runner Karoline Olsen","offers":[{"title":"Default Title","offer_id":48859187970298,"sku":null,"price":79.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0649\/9434\/5210\/files\/Screenshot2026-05-07at4.47.51PM.png?v=1778187002","url":"https:\/\/stay-satisfied.com\/products\/hormone-aware-10k-running-plan-l3","provider":"Stay Satisfied","version":"1.0","type":"link"}