US Championships Prep || Weekly Workout Plan: 10k Training

[@Leah-xt1ut]

Hey allie ! I'm sixteen from Ireland also training for a 10km ! I LOVE watching your videos for motivation , your one of my biggest role models ❤

[@nachorubiolubian]

Same!!!! 😊 In my case I'm a sixteen year old swimmer from Spain. She also motivates and inspires me a lot 😉

[@allie_ostrander]

Hi! This is such a kind comment, so thank you for taking the time to write it! Best of luck in your 10k training; I have a feeling you will absolutely smash it ;)

[@yogaforeverybodywiththeord9936]

You make running look so effortless and easy!!! I know it is hard work - but you are just so good. Take care.

[@HughHo]

Good to see that professional athlete doesn't mean maxing out the intensity of every moment of every day, and that runners have learned the optimal balance of hard/light load days + supplementary routines.

[@wk633]

Love the extraordinary Taylor sound effects, "wheeewr"

[@allie_ostrander]

Extraordinary in every way 👏

[@4FunAndFitness]

This video contains so much valuable info for all types of runners & athletes. Stress management & quality sleep; game changers indeed. Thank you, Allie O, and congrats on your impressive performance at Dirt Circus!

[@allie_ostrander]

Yes! Stress management is so important. I think sometimes we, as athletes, forget that training stress is not the only stress in our lives, and it all needs to be managed to optimize performance and recovery!

[@JM-sq3ic]

@@4FunAndFitness Oh no - you spoiled it… we were all waiting on the next video to find out how it went…

[@4FunAndFitness]

​@@JM-sq3ic Wait just a minute, my friend. . . what exactly did I spoil? Darn near 100% of Allie's performances are impressive, IMO. 😊

[@JM-sq3ic]

@ fair enough, but after your comment i checked the result out… and this one even more impressive than usual, or is it just what it is? ;)

[@bettereveryday2692]

"Trying to open a door with my butt" is a great way to explain the focus while doing a Romanian squat. You're an amazing instructor Allie! Keep it going!

[@JM-sq3ic]

Can’t wait for the 10k video :)

[@allie_ostrander]

coming soon!

[@shaenap7166]

I love the RingConn sponsorship! I’ve been wanting an Oura ring but the subscription fee for something I already own is insane. Now that I know of an alternate without a subscription I’ll have to try it!

[@luisfmercadojr9116]

Such a beautiful setting with and without snow. Continued best wishes with training.

[@reznorweist6267]

Phenomenal video, loved the production and flow of it.

[@mustardseedsociety]

Hey Allie, since you're in really good shape and fit, you're competing in the US cross country championships right ?? I plan on being there as a spectator. For those that don't know, the US cross country championships will be held in Lubbock, Texas on Saturday Jan 11, 2025 about 52 days from now. I do believe it will serve as the team trials for the World Championship slated for Sat Jan 10, 2026 in Tallahassee, Florida. The only "problem" thus far, is USA T & F has not provided specific details, but we do know it's in Lubbock on Jan 11th. For those interested, the West Texas Runner's club will hold a 2 mile & 5 mile race {great race for Spencer !!} also on Sat Aug 11th - also in Lubbock at 10am. I "think" the open men's and women's 10K championship races will be at 2:00 pm so I plan on running the 5 mile race then scurrying over to watch Allie in the cross country championship. {hint hint}

[@Ralph1039]

watching Spencer race walking made my morning 😆

[@essayem-creative]

Love this week of workouts! Also training for a 10k but working in strength for the first time and it makes such a difference.

[@allie_ostrander]

yes, definitely! Strength training is probably my least favorite part of training, but it makes a big difference!

[@kathrynchamberlin3405]

Congratulations in advance Allie, I saw the live feed coverage. Giddy! And you are Alaskan, so a little Colorado winter is no problem

[@CharlesHailey-l8f]

I miss Boulder so much. I used to live in the provided housing for BCH up at the base of Sanitas (under the smoke stack) and loved the trails. Go Allie!!!

[@gcpsbert7198]

One item I'd like to share is, with weight lifting, I've heard that it's better to use flat shoes instead of running shoes. When doing dead lifts, etc. with running shoes your legs can be unstable and put unnecessary pressure on your knees and ankles. Just want you to remain healthy. Keep up the awesome work.

[@debrascott8775]

If you are a pro power lifter, sure. But regular people its all fine.

[@TheMrsBeagle]

​@@debrascott8775actually with regular people it's even more important because the average person or beginner is more prone to injury. Barefoot is good, or flat shoes like Converse, but def not squishy hokas or anything because there won't be proper ankle strength.

[@janetmckenzie146]

You work harder than anyone I have ever known-your dedication is truly remarkable. 💕🦋

[@apocreg11]

Love the longer video Ali 💪👌🏼

[@Stuart-d9l]

Not only extraordinary clips but also sound effects! Allie, I think you will make a good coach if you ever decide to go that route.

[@aliciafenner3098]

Loved this video Allie awesome! :) That's sweet that you and your sister got to hang out and run together :) Good Luck in your race you will crush it!!! much love

[@allie_ostrander]

Thank you!! And yes, sister time is so so valuable :)

[@aliciafenner3098]

@@allie_ostrander your very welcome :) oh yeah I agree I love spending time with my sister too :)

[@mikestevenson1334]

Strideroonisssss are back =D Georgie was not a big fan of the snow lol. Looks like fun in the snow :D

[@pegasus2516]

Great video as always! Good luck on your race! 🎉

[@haileyreames5028]

19 mins!! Todays gonna be a good day!!

[@allie_ostrander]

yessss!

[@rrrrrrtt1]

Fantastic video, Allie! Thanks for sharing.

[@andreachappell375]

Such a good video! You are such an inspiration!❤

[@NoNameNumberTwo]

Training in the snow: Beast Mode. 😎❄️

[@nro337]

Awesome video! So so helpful. Best of luck!

[@ingeborgomahony5744]

I was so impressed by this video. I'm an "over the hill" chick trying to get back in the 5-6 mile/day range (along with a full time job and a SLOW runner) so it is nice to see your progression, including sleep, stress management and workouts combined. Of course I'm completely psyched to see how you do in the 10K this Saturday. Question for you: you had your NNORMAL shirt on and then shed it partway through the workout. That shirt is awesome, BTW, and very breathable. Do you still become warm even with that layer? I love the shirt because it's so cooling to me at least.

[@carmen_kg]

Great video as always!!! 🤩Loved that it was longer and loved learning about the reasoning behind each session and also seeing the strength training exercises you do. Do you have any tips for improving sleep/being able to fall asleep sooner? Also, I too struggle with anxiety and would like to know how you cope with it/calm yourself down.

[@allie_ostrander]

Some things I do to improve my sleep: no phone for at least 30min before bed, no caffeine after 3PM, and reading for 30min before I want to be asleep.

[@aliceventer4640]

We love you Allie!!!!!!!!❤❤❤❤

[@heidiandersen8289]

10k training is so beastly, but also so satisfying, a guaranteed hard workout everyday

[@thomasphilyaw8593]

A couple of times if I shut my eyes I would swear it was your mom talking Allie 😂 ... Your voice sounded just like hers! Training is looking good and can't wait for your race ❤❤❤

[@sarahhendrickson5030]

You are so well-roundedly (not a word) strong and fit!!! 🎉🎉🎉

[@allie_ostrander]

I think we should make it a word, I'm a fan lol!

[@captaingritty8964]

New Balance should make the intelligent choice of signing Allie.

[@floracook4803]

Great informative video Allie. I love all your workouts and the snow ugh so beautiful! Im in Florida so don't get to see that! Looks so refreshing... Georgie is so cute. Spencer race walks my run speed lol. 💛🌞

[@allie_ostrander]

haha the snow is refreshing for like...2 days. I'm glad it has melted now though!

[@paxundpeace9970]

Taylor did so great and she did not die in the altitude

[@JohnAnderson-km1fb]

Fabulous video!

[@kinseybruno5920]

Allie, I seriously envy your running abilities! But I do not envy your mobility skills 😂🤭 great video.

[@MNP208]

That ring would create anxiety for me! 😂 If you were still in Seattle the weather would be worse right now!

[@sarahcollings2443]

Thanks for the great video! ❤

[@Runninempty]

LOVE THE LONG VIDEOS😊 PLEASE KEEP THEM COMING!!!!

[@neoforce0]

Georgie is cute :). I grew up in Cali in HS and college years so I never ran in snowy conditions until I ran a conference in Anchorage Alaska in end of Oct like Oct 31st. I was not prepared for cold weather. It was like 25-30 and I just had hard time breathing.

[@Évelyne-b5q]

I live in Canada and I am scared of running in the snow. I will probably run outside this winter because treadmill is boring. I hope it’s not that bad!

[@allie_ostrander]

It's not that bad! And if it's icy, you can get snow cleats to put on the bottoms of your shoes :)

[@andrewmitchell5807]

Allie, make sure to use epsom salt with your hot baths! Makes for heat training + recovery

[@allie_ostrander]

I actually do!

[@etapepartners]

awesome job at the USATF 10K !!! woop, woop!! btw, I'm curious about the settings you use on the Arc to "run". I have an arc and my typical settings are incline = 3, and resistance = 31, and I maintain a cadence of 145-150 or so. I think the benefits for the arc are amazing.

[@allie_ostrander]

I do incline of 6 and resistance of 28-30

[@ThatGuy-xg7eb]

Great video Allie! Also next episode of the podcast when??

[@allie_ostrander]

This Friday!

[@ThatGuy-xg7eb]

@@allie_ostranderGreat! Thanks!!!

[@naghamhasan9281]

Finally a long video for

[@louettakeene3573]

Excellent shots of Georgie! Are those humungous tree sections in front of the port-a-potties to keep vehicles from KOing them? Never seen that in the East.

[@melissagrace3973]

It’s really hard for me to imagine how you can go so fast. It must feel so amazing (painful)!

[@FeralFeminine]

I know I comment every time on Georgie, but he’s just so cute! I hope he doesn’t give too much attitude with the wintery conditions!

[@allie_ostrander]

Haha I loveeee Georgie comments! And he is not a winter guy, but maybe Colorado will convert him ;)

[@shortymd91]

The mom in me is like ‘put a hat on.’ Lol

[@MiaKiser693]

Im doing my first 10k on thanksgiving on flat corse and I dont know what to expect my pr is 21:50 on a rolling hill xc corse and I’ve been training for a 10k since the end of xc do you have any tips or anyway that I can kind of predict my times also your going to do great at the 10k I can’t wait to watch and cheer you on from Georgia!!!

[@allie_ostrander]

I would say run about a minute slower than your 5k XC PR for the first half of the road 10k, then go off feel!

[@MiaKiser693]

@ okay! Thank you and great job on your 10k race your so fast!!

[@sethmiller7925]

I'm curious if you find the extra data adds additional stress as you are monitoring it more frequently? I stopped wearing my Coros every night because I found I was anxious to check the sleep stats each morning so it seemed counter productive :)

[@allie_ostrander]

I've had that experience before too, but so far the extra data hasn't bothered me. I think a lot of that is because the ring is so small that sometimes I forget I'm wearing it!

[@libbydyer1507]

I don’t know how you can go so long on the arc trainer. I am going to have to try to go longer.

[@anid2095]

Any advice on how to properly cross train with the arc trainer? How do you pick the resistance and figure out how hard to go to be in the right zone ? Love your videos!

[@sammontgomery8746]

Hey Allie! How do you handle the nerves ?

[@NicoleSevcikova]

What shows do you like to watch when cross training

[@edwardleecaliforniausa]

Hi Allie how are you happy Tuesday afternoon to you and I hope you having amazing day and you are amazing supporter happy fall day

[@molasorrosalom4846]

When I was a young girl living in the city All I did was run, run, run, run, run Staring at the lights, they look so pretty Momma said, "Girl, girl, girl, girl, girl." "You're gonna grow up, you're gonna get old All that glitter don't turn to gold But until then, just have your fun Girl, run, run, run, run, run"

[@baddeck23]

Hey Ally great content! What was that cute green jacket you and your sister was wearing in the first of the video

[@allie_ostrander]

It's a Lululemon coat! I don't know what the name is because it's Taylor's.

[@SM4724_]

Do you plan on continuing the podcast you were doing? They were a fun listen and i miss them the last couple weeks

[@allie_ostrander]

Yes, we just got so busy the last couple weeks with visitors and travel, but we want to continue!

[@SM4724_]

@allie_ostrander awesome thank you for the update!

[@tomhelfinstine9443]

Thank you

[@Shevock]

Best luck.

[@andydavis3850]

If you can keep working that hard and consistently, you will make it to the Olympics next time.

[@nicolestecklein8883]

Sometimes I couldn't tell if it was you or Taylor in the video! lolol

[@Abdo_Athelit]

Good luck

[@matilderuiz6147]

Hi!!! What is that thing you do with your Achilles tendon during your mobility/activation before running?

[@matilderuiz6147]

with a metal thing

[@allie_ostrander]

That’s a sidekick tool. I scrape my Achilles to increase blood flow to the area!

[@matthewwells5026]

I always wonder about your elliptical and arc-trainer sessions. I can never get my HR over 120 on those things unless I crank the resistance way up but then I'm over geared... it's a struggle!

[@IssieAndLife]

If it’s anything like an indoor bike, try a high cadence

[@allie_ostrander]

I would recommend turning the resistance down and increasing your cadence. Play around with the cadence, resistance, and incline until you find a level that gets your heart rate up without killing your legs!

[@matthewwells5026]

@@allie_ostrander Thanks for the tips!

[@carolwillis6224]

Lots of georgie ❤❤😊

[@mackiechang]

jealous of how much sleep you get

[@sheskis613]

Where did you get the cool Femmes on Tour t-shirt?

[@allie_ostrander]

It’s a limited edition that Strava sent me. I wish they sold them!

[@patriciay.c.e.linphd6125]

Thanks for this Allie! One question, why is Spencer race walking?

[@allie_ostrander]

He had a knee injury, but wanted to make a fun race video. You can watch the video on his channel!

[@rachellofthus1860]

How does your sleep data with the ring compare with your data from your coros watch?

[@allie_ostrander]

I don’t sleep in my watch, so I’m not sure!

[@leniolesch896]

Random but Georgy‘s coat is too short. The coat must cover the flanks. They’re very sensitive to temperature.

[@suomynonaanonymous]

How do you run with no music ?!

[@rides2fly]

Is that gen 1 discount code recenter? Amazon is not recognizing it

[@allie_ostrander]

I fixed the link!

[@rides2fly]

Thanks so much! You inspired me with data😂😊

[@andyranaway]

striderooooooooonies!

[@franzi.2823]

8.5 hours is a lack of sleep? 😅😅

[@thuggoe]

I'm taking your leg workout

[@allie_ostrander]

Yessss please do!!

[@milkyamisusan2]

does anyone know which earbuds Allie is using?

[@allie_ostrander]

Shokz OpenFit Air. I love them!!

[@kevinmshea58]

Do you ever try to nap when the night before sleep was not ideal?

[@allie_ostrander]

I honestly hate naps because trying to fall asleep is my least favorite thing 😂 I prefer to sleep a lot all at once

[@kevinmshea58]

😂😂😂

[@sugincuk]

what's your normal sleeping duration?

[@allie_ostrander]

between 8-9.5 hours!

[@iq_by_0303]

8,5h is a lack sleep!!?!!?!

[@vanessamartinez4917]

Tell me you’re an older sibling, without telling me. Taylor, “calm down Allie.” 😂 I really hope that five year old girl won the race against Spencer. 🎉 And Georgie in a sweater! So cute! 😍

[@allie_ostrander]

haha yes, we definitely have the classic older/younger sibling dynamic!

[@MichaelDavis-uu9zh]

Randomly arrived? It’s late November lol

[@allie_ostrander]

yes but the week before this video was 70 and sunny!

[@paxundpeace9970]

8 and half hours of sleep i would wish

[@bcrruns1085]

👍

[@tonybowen455]

For the algo!

[@Franz_giblet]

First 🎉🎉😊

[@allie_ostrander]

This is for you:🥇🥇🥇

[@Franz_giblet]

@ 😂😂 thanks

[@shelbyacosta9057]

Literally crying at you saying that 8.5 hours of sleep is less than optimal. Truly jealous,

[@allie_ostrander]

lol I know! I’m spoiled with getting lots of sleep!

[@jonasbrooks5025]

I don't understand how you've been training hard for races since like January. Doing workouts for that long isn't sustainable at all.

[@IssieAndLife]

Look into the training philosophies of SWAP athletes. In brief, the load isn’t so great that the long breaks are needed.

[@randybullerwell7233]

I'm tired just watching this.