lululemon SeaWheeze Virtual 10K Training Program

10K

8 weeks between you and your goal.Whether you’re lacing up for the first time or are a seasoned virtual race pro, there’s something in this program for you. Developed by lululemon global ambassador Rob Watson, this program will help you chase your goal on your race day.

About RobBorn in London, Ontario, Rob Watson is a competitive long-distance runner and coach with Mile2Marathon. Wanting to keep up with his older brothers, he entered his first 10km race at the ripe age of six and hasn’t stopped running since. Now a 4x Canadian National Champion, 9x Team Canada athlete, and a runner of half, full, and ultra-marathons—to say Rob loves running is an understatement.

When he isn’t running or sharing his wisdom and love for the sport as a coach, Rob enjoys punk rock concerts and a good slice (or five) of pizza.

“It all starts with setting a goal. Set a goal that excites you, that challenges, and maybe scares you a little bit. A goal that’s achievable. Something that gets you motivated, and you know is worth the work.” –Rob Watson

Your new (digital) run crew.Join us on Strava, an incredible digital run community and tool that supports your SeaWheeze training journey. Strava lets you track your runs, celebrate your progress, and cheer on your fellow SeaWheezers—all in one spot. Run with our lululemon SeaWheeze Run Club on Strava.

One More ThingWe know you’re excited to hit the pavement but before you gear up, get to know key run terms here (because the more you know, the better your training runs will be). Refer back to this list to help you navigate your daily workouts, then get out there and run.

10K

Ready, set, train.

Week 1 June 22–28

M O N D A Y

Mindful Mental Prep:

Set an intention for the week, write down your goals, and get grounded with this 9-minutemeditation.

T U E S D A Y

Easy Run:

4km at easy pace

W E D N E S D A Y

Workout:

10 x (60 sec. on, 60 sec. jog)

T H U R S D A Y

Yoga:

Try this 60-minute power flow!

F R I D A Y

Rest Day

S A T U R D A Y

Easy Run:

6km at easy pace

S U N D A Y

Rest Day

10K

M O N D A Y

Mindful Mental Prep:

Set an intention for the week, write down your goals, and get grounded —try a meditation from this playlist.

T U E S D A Y

Easy Run:

5km at easy pace

W E D N E S D A Y

Workout:

4 x (30 sec. on, 30 sec. jog)

4 x (60 sec. on, 60 sec. jog)

4 x (90 sec. on, 90 sec. jog)

2 min. rest between each

Week 2 June 29–July 5

P R O T I P

Yoga is a great way to open your hips and stretch out your glutes and hamstrings. Follow along with one of our free practices online.

T H U R S D A Y

Yoga:

Try this 45-minute flow!

F R I D A Y

Rest Day

S A T U R D A Y

Long Run:

7km at easy pace

S U N D A Y

Rest Day

10KWeek 3 July 6–12

M O N D A Y

Mindful Mental Prep:

Set an intention for the week, write down your goals, and get grounded —try a meditation from this playlist.

T U E S D A Y

Easy Run:

5km at easy pace

W E D N E S D A Y

Workout:

Warm up

1 x 90 sec. hills

4 x 45 sec. hills

4 x 60 sec. hills

1 x 90 sec. hills

T H U R S D A Y

Yoga:

Try this 60-minute practice for runners!

F R I D A Y

Rest Day

S A T U R D A Y

Tempo Run:

2 x 10 min. at tempo pace, 90 sec. jog

S U N D A Y

Long Run:

8km at easy pace

P R O T I P

Meditation is one of the best ways to reset. By slowing and controlling your breath, you can lower your heart rate and decrease stress and anxiety. Check out this playlist of guided meditations.

10KWeek 4 July 13–19

One month down. You got this!

M O N D A Y

Mindful Mental Prep:

Set an intention for the week, write down your goals, and get grounded with this 9-minute meditation.

T U E S D A Y

Easy Run:

5km at easy pace

W E D N E S D A Y

Workout:

4–5 x (1km at goal 10K pace, 1 min. walk)

T H U R S D A Y

Yoga:

Try this 45-minute restorative practice!

F R I D A Y

Rest Day

S A T U R D A Y

Easy Run:

5km at easy pace

S U N D A Y

Long Run:

9km at easy pace

10KWeek 5 July 20–26

M O N D A Y

Mindful Mental Prep:

Set an intention for the week, write down your goals, and get grounded —try a meditation from this playlist.

T U E S D A Y

Easy Run and Strides:

5km at easy pace with 5 x strides

W E D N E S D A Y

Workout:

4 x (1km on, 60 sec. rest

400m on, 60 sec. rest

400m on, 90 sec. rest)

T H U R S D A Y

Yoga:

Try this 45-minute practice for runners!

F R I D A Y

Rest Day

S A T U R D A Y

Easy Run:

5km at easy pace

S U N D A Y

Tempo Run:

3km at easy pace

5km at tempo pace

2km at easy pace

P R O T I P

Change up your run routine and route for your tempo run—any smooth and flat surface works!

10KWeek 6 July 27–August 2

Chase your goal with everything you’ve got.

M O N D A Y

Mindful Mental Prep:

Set an intention for the week, write down your goals, and get grounded —try a meditation from this playlist.

T U E S D A Y

Easy Run:

6km at easy pace

W E D N E S D A Y

Workout:

3km, 2km, 1km at goal 10K pace

2 min. walk recovery between each

T H U R S D A Y

Yoga:

Try this 75-minute flow practice!

F R I D A Y

Rest Day

S A T U R D A Y

Easy Run:

6km at easy pace

S U N D A Y

Long Run:

8km at easy pace

10KWeek 7 August 3–9

M O N D A Y

Mindful Mental Prep:

Set an intention for the week, write down your goals, and get grounded—try a meditation from this playlist.

T U E S D A Y

Easy Run:

8km at easy pace

W E D N E S D A Y

Workout:

1km at interval pace

5km at goal 10K pace

1km at interval pace

2 min. recovery between each

T H U R S D A Y

Yoga:

Try this 45-minute yoga practice!

F R I D A Y

Rest Day

S A T U R D A Y

Easy Run:

6km at easy pace

S U N D A Y

Long Run:

12km at easy pace

P R O T I P

Treat this week like a dress rehearsal.Train in the same gear you’ll be wearing on race day. Eat like you would before the race. Make every detail the same and you’ll avoid any surprises.

10KWeek 8 August 10–16

M O N D A Y

Mindful Mental Prep:

Set an intention for the week, write down your goals, and get grounded—try a meditation from this playlist.

T U E S D A Y

Workout:

5 x 1km at goal 10K pace, 90 sec. rest

W E D N E S D A Y

Yoga:

Try this 45-minute flow practice!

T H U R S D A Y

Easy Run and Strides: 5km at easy pace with 5 x strides

F R I D A Y

Rest day: Take time today for visualization and mental prep. Soon, you’ll be chasing your goals!

S A T U R D A Y

Race week begins!

Run your 10K: your course, your pace, your goals. Start it off with this 8-minute meditation.

This is the week you’ve been training for. The last 8 weeks have prepared your body and mindfor the 10K ahead of you. Don’t forget to take it all in and to celebrate as many of your fellow SeaWheeze goal-crushers as you can!

“A pizza and beer after a race. You can’t go wrong.” –Rob Watson

Get ready to run outside the lines.

10KN E E D - T O - K N O W W O R D S

These run terms will help you squeeze the most out of your training. WARMUP You really don’t want to skip this step! Warming up the muscles helps reduce the chance of injury so you can give it your all on race day.

COOLDOWN Equally as important as the warmup is the cooldown. It helps ease your body back into the day and gets you prepped for the next workout. During this time, your heart rate lowers and your muscles relax which helps your body adapt to your training routine.

EASY PACE Slow and steady. These runs help build your base mileage with less impact than a workout, so your recovery time is reduced. You should never feel like you’re “pushing” to hit paces on easy runs.

LONG RUN These runs are about building your distance and endurance, so don’t worry about your pace. Take walk breaks if you need, but make sure to keep them short and active.

TEMPO RUN Not quite a sprint, not quite a jog, a tempo run should be comfortably hard—something you could keep up for a 60-minute run.

INTERVALS These workouts are meant to push you to the limit so you can improve your form and endurance. Think short and intense sprints followed by an equal or slightly longer recovery time. Interval pace should be a speed you can maintain for 10–15 minutes at max effort.

10K

HILLS You might not like them in the moment, but your cardio and legs will thank you later. Find a hill with an incline that gets your heart pumping but not so steep you find yourself having to walk.

STRIDES These are short bursts of controlled sprints that help get your body ready to move. Start at an easy pace and increase your speed by lengthening your stride for about 20 seconds, then slow down and catch your breath for 20 seconds.

YOGA Runners are generally pretty tight, especially in our hips, hamstrings, and calves. Runners also usually have weak glutes. So, yoga is a great way to increase mobility and strength in a non-impactful, relatively stress-free way. Follow along with one of our free practices online here.

MEDITATION Use this time to connect with the power of your breath and set your intention for the week of running ahead of you. For guided meditations, check out this playlist.

REST DAY Use this time to let your body recharge, absorb your training, and rest (to reduce the chance of injury).