AUSTIN SSC TRAINING PAGE

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The Austin 10K Plus Training Program: Build Endurance and Build Strength 

To get the maximum performance for the Austin 10K Plus, it’s going to take a combination of core strength and endurance to not only weave your way through the obstacles but keep those legs pumping for all 6.2 miles.  

Let Boot Camp Get You Ready!

Be ready for the race with the help of boot camp!  Sign up for one of the Austin Sports & Social Club Boot Camps which will attack all areas needed to run your best race.  Click here for the Boot Camp page

Endurance

The following workout plan is courtesy of www.halhigdon.com, based on an 8 week training period with five days a week of activity, with two of those being cross training*. 

 
 
*Cross training can be swimming, or cycling, walking, or other forms of aerobic training, or even some combination that could include strength training if you choose to do it on Wednesdays and Saturdays instead of as indicated on the schedule. And feel free to throw in some jogging as well if you're feeling good. What cross-training you select depends on your personal preference. But don't make the mistake of cross-training too vigorously. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week. 

Core Strength 

Listed below are general core strength exercises, utilized to build a strong core which helps not only with maintaining your running form through the duration of the race, but building speed and stability that will help you to reach your peak performance. Following the running schedule, it is important to do these on Monday and Thursday of each training week, and also on Saturday if your body is feeling up to it.

Prone Bridge 

In a face down position, balance on the tips of your toes and elbows while attempting to maintain a straight line from heels to head. This exercise focuses on both the anterior and posterior muscle groups of the trunk and pelvis.  

Lateral Bridge 

Start on your side and press up with your right arm. Form a bridge maintaining a straight line from your hand to your foot. Rest on your elbow to increase the difficulty. This exercise focuses on the abdominal obliques and transversus abdominus  

Supine Bridge 

Lying on your back, raise your hips so that only your head, shoulders, and feet are touching the floor. The supine bridge focuses on the gluteal muscles. Stronger gluteals help maintain pelvic control  

Pelvic Thrusts 

Lie on your back with your legs bent 90 degrees at the hip. Slowly lift your hips off the floor and towards the ceiling. Lower your hips to the floor and repeat for the prescribed number of repetitions.  

Russian Twists 

1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles.  
2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders.  
3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side.  

Good Mornings 

1) Stand with feet shoulder width apart with knees slightly bent (at 20°). 
2) Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position. 
3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement. 
4) Return to start position. 
5) Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

Dumbell Lunges with Crossover 

1) Start position: Stand with feet hip width apart. Grasp DB's and hold out in front of body. 
2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbbells across body towards the hip. 
3) Pushing off front foot, return to start position with legs and dumbbells. 
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.  
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Lat Pull Downs Leg Presses/Squats  Crunches and crunch variations

Regular lunges Back extensions  Deadlifts

Chin-ups  Medicine ball exercises 

Stretching 

Stretching is crucial for multiple reasons, but most importantly it helps to prevent and reduce injuries due to the toll running takes on one’s body. It also improves and maintains flexibility when executed properly. The only thing a runner can do worse than not stretching is to do it incorrectly. Below are a list of time-proven exercises that if done properly will lead to more immediate results and an improvement in running form and speed. When stretching, remember to control your breathing, taking deep breaths in and out. Proper breathing helps to relax the body, increases the blood flow throughout the body, and helps to mechanically remove lactic acid and other by-products of exercise. 

Seated hamstring stretch

- sit on the ground with one leg extended outward and toe facing up. The other leg should be angled so that the sole of the opposite foot rests on the inside of the extended leg. By bending at the waist toward the toe of the extended foot you feel a pull in the back of your leg. Control the amount of stretch by how much you bend at the waist. Support can be provided by your hands if necessary. Hold the stretch for 15 seconds, reverse the position and repeat. It is important to not bounce when performing this or any other stretch as this may result in injury. 

Calf stretch

- stand facing a wall or any other stationary object that is at least shoulder height, and place your hands straight out against the object. Place one foot behind you and the other foot in front of you. Bend your front knee toward the wall and lean forward at the waist supporting yourself with your hands and front foot. The heel of your back foot should start to rise off of the ground. Now slowly press the heel of your back foot toward the ground. You should feel the stretch in the lower section of the back of your leg. Hold for 15 seconds and repeat with the other leg extend back. 

Quad stretch

- Start by standing near a wall or other stationary object for support. Standing parallel to the wall place your inside hand on the wall for support. Pick up your outside foot, bend at the knee, and grab your ankle with your opposite hand. Next while keeping your knees close together, pull up on your ankle with your outside hand. As you stand straight you should feel a pull in the upper front of your leg. Hold this position for 15 seconds. Let your leg down and face the opposite way. Now repeat this technique with the opposite foot. 

Butterfly Stretch

- The butterfly stretch will work on flexibility of your inner legs. To perform this stretch you will start out seated. Place the soles of both feet together with the assistance of your hands. Your knees should be pointed out to your side and slightly up, depending on your current level of flexibility. The closer that you pull your feet toward your core, the deeper the stretch becomes. Relax your legs and you should feel a pull on the inside of both legs. Hold this position for 15 seconds. Rest and repeat. 

Arm Stretch

- Stand upright and try to reach the back of your left shoulder with your right hand. Use your left hand to help push your right hand farther back. Do the same with your other hand/arm 

Hamstrings Stretch

- Standing upright, simply bend over forward and let your arms hang down. Your knees do not have to lock, but make sure to keep your legs straight. If you have never done this stretch before, you probably won’t get close enough to touch your toes. But if you hang long enough, you will get closer (and by doing this stretch more often, you will become a lot more flexible). Repeat with your right leg over your left leg and then with your left leg over your right leg. It is important to not bounce while doing this stretch, rather holding in position. 

Hip & Lower Back Stretches

- Position so that you are going to do a butterfly, except straighten your left leg and using both hands, try and touch your left toe. Do the same with your right leg.

- Sit on the ground with your right leg crossed over the left. Grab and hug your right knee, so that you feel the back of your leg stretch. You can also put your left arm over the right knee and twist your body clockwise. While stretching your lower back, you can crack your back as well. Switch to stretch your left leg.

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