Friday, April 11, 2014

10K Training Plan

Back in December last year I ran my first 10K. I was in no way prepared for it because I lacked the discipline to train consistently. I paid for it dearly afterward because I was in so much pain! I decided that I'm ready to give it another go and I signed up for the Mermaid Series 10K scheduled for May 10th.

 I have almost exactly 4 weeks to prepare myself! Thankfully, I haven't totally been slacking since December and have been doing other races and jogging in my free time. It's time to kick myself into gear though and get ready for this upcoming challenge! (PR anyone?!)
Here is my schedule for the next 4 weeks, and I will be posting updates to keep myself accountable.
(Adopted from About.com)
Week 1:
Day 1: 30 min cross-train
Day 2: 2 miles easy run
Day 3: rest
Day 4: 2 miles easy run
Day 5: 30 cross-train or rest
Day 6: 3 miles long run
Day 7: 2 miles brisk walk or rest

Week 2:
Day 1: 30 min cross-train
Day 2: 2.5 miles easy run
Day 3: 30 min cross-train or rest
Day 4: 2.5 miles easy run
Day 5: rest
Day 6: 4 miles long run
Day 7: 2 miles brisk walk or rest

Week 3:
Day 1: 30 min cross-train or rest
Day 2: 3 miles easy run
Day 3: 30 min cross-train or rest
Day 4: 3 miles easy run
Day 5: Rest
Day 6: 5 miles long run
Day 7: 2 miles brisk walk or rest

Week 4:
Day 1: 3 miles easy run
Day 2: 30 min cross-train or rest
Day 3: 3 miles easy run
Day 4: Rest
Day 5: 2 miles easy run
Day 6: Rest
Day 7: Race day!

What is the best way you have found to prepare for a race? Let me know! 

No comments:

Post a Comment