ChiRunning Injury-FREE Intermediate 10K

Plan Length: 8 Weeks

An 8-week training program for a 10K using the ChiRunning technique.

Who Should Do This Plan

This program is for you if any of the following apply:

• You have run several 10K events
• You have a basic working knowledge of ChiRunning. We suggest any of the following to learn Chi Running:
 -Watch and follow the Chi Running DVD
 -Read and follow the 10-weeks-to-learn-Chi Running in Chapter 5 of the book (2009 Edition)
 -Complete the Beginner 10K Chi Running Program
 -Attend a Chi Running workshop with a Certified Instructor
• You can currently run a 10K comfortably without stopping*
• You are an intermediate runner wishing to increase speed and distance
• You are willing and able to train 4 days per week
• You are interested in training for a more challenging 10K event
• You wish to increase your knowledge of ChiRunning

*If you are not yet able to run a 10K distance, we highly recommend beginning with our 10-week 10K Beginner Training Program, then using this program to complete the 10K distance with improved performance.

Plan Price: $24.95

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Sample Week Of Training

Other - Goal - The Passive Lower Leg

Phase II-Conditioning Phase Strengthening Your Technique
Performance Training for Mind and Body
Please review info in PDF file on page s 25-27 for more details on the skills and themes of this phase.


Goal: The Passive Lower Leg
Lesson: Lower Body
Book – p. 86, Chapter 4
DVD – Lesson 3
Drill: Knee-bending Exercise (Book – p. 92; DVD – Lesson 3)
Use your metronome and keep a steady cadence between 170-
180 spm.

Rest Day

Run - 45 min. Form Intervals

45 min. Form Intervals
1 min. on/off Form Intervals: Do the Knee-Bending Exercise
at the beginning of your workout, repeating the entire sequence
three times, then begin your run.

Focus 1: Limp lower legs: calves, shins, ankles, feet, toes
Focus 2: Heels up, knees down

PRE 4 at the beginning progressing to 5

Planned: 45:00

Rest Day

Run - 45 min. Form Intervals

1 min. on/off Form Intervals (same as Tue, different Focuses)

Focus 1: Let legs swing to the rear
Focus 2: Lift at the Crown of your head and feel the light tension in your low abs

Planned: 45:00

Rest Day

Run - 6 mile LSD Run

10 min. Alternating Form Intervals: Remember to do pre-run Body Looseners and post-run stretches today.

Suggested Focuses:
-Limp lower legs
-Circular feet
-Let legs swing to the rear
-Lift at the Crown of your head and feel the light tension in your low abs
-Heels up, knees down
-Balance in the “window of lean”

PRE 4

Remember to do an End-of-Run and End-of-Week Review today.

Planned: 6.0 mi

Cross Training - Fun Run or Cross-Training

35 min. Fun Run or cross-training workout

Planned: 35:00


How It Works

When you purchase a training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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