Training Program 

Beginner - 16 Week Plan
This training plan is for those that are new to the 10k distance– specifically, those that have run a 5k and have a goal of completing the new distance. This training plan has you running 3 times a week and doing a walk or cross training activity once a week. Since our race is fairly far off (September 5, 2020), we will progress through a 16 week buildup. This will make the start date for this program May 17th, 2020. Until then, stay active and keep doing what you are doing! In a time where we are all cooped up, it is extremely important to remain active and get some time outside in a safe and respectable manner.

May 17-23
Sunday: 10x (1min run, 1min walk)
Monday: OFF
Tuesday: 7x(2min run, 2min walk)
Wednesday: OFF
Thursday: 2x(1mile run, 3-5min walk)
Friday: OFF
Saturday: 2 miles

May 24-30
Sunday: 10x (1min run, 1min walk)
Monday: OFF
Tuesday: 2 miles
Wednesday: OFF
Thursday: 30min XT or Walk
Friday: OFF
Saturday: 2.5 miles

May 31- June 6
Sunday: 2x(1mile run, 3-5min walk)
Monday: OFF
Tuesday: 2 miles
Wednesday: OFF
Thursday: 30min XT or Walk
Friday: OFF
Saturday: 3 miles

June 7-13
Sunday: 2x(1mile run, 3-5min walk)
Monday: OFF
Tuesday: 2 miles
Wednesday: OFF
Thursday: 30min XT or Walk
Friday: OFF
Saturday: 3 miles

June 14-20
Sunday: 2x (1mile run, 3-5min walk)
Monday: OFF
Tuesday: 2 miles
Wednesday: OFF
Thursday: 2x(1mile run, 3-5min walk)
Friday: OFF
Saturday: 3.5 miles

June 21-27
Sunday: 30min XT or Walk
Monday: OFF
Tuesday: 2 miles
Wednesday: OFF
Thursday: 2x(1mile run, 3-5min walk)
Friday: OFF
Saturday: 3.5 miles

June 28- July 4
Sunday: 30min XT or Walk
Monday: OFF
Tuesday: 2 miles
Wednesday: OFF
Thursday: 2 miles
Friday: OFF
Saturday: 4 miles

July 5-11
Sunday: 40min XT or Walk
Monday: OFF
Tuesday: 2 miles
Wednesday: OF
Thursday: 2 miles
Friday: OFF
Saturday: 4 miles

                                                                                                                              

July 12-18
Sunday: 40min XT or Walk
Monday: OFF
Tuesday: 3 miles
Wednesday: OFF
Thursday: 2 miles
Friday: OFF
Saturday: 4.5 miles

July 19-25
Sunday: 40min XT or Walk
Monday: OFF
Tuesday: 3 miles
Wednesday: OFF
Thursday: 2 miles
Friday: OFF
Saturday: 4.5 miles

July 26- August 1
Sunday: 40min XT or Walk
Monday: OFF
Tuesday: 3 miles
Wednesday: OFF
Thursday: 2.5 miles
Friday: OFF
Saturday: 5 miles

August 2-8
Sunday: 40min XT or Walk
Monday: OFF
Tuesday: 3 miles
Wednesday: OFF
Thursday: 2.5 miles
Friday: OFF
Saturday: 5 miles

August 9-15
Sunday: 40min XT or Walk
Monday: OFF
Tuesday: 4 miles
Wednesday: OFF
Thursday: 2.5 miles
Friday: OFF
Saturday: 5.5 miles

August 16-22
Sunday: 40min XT or Walk
Monday: OFF
Tuesday: 4 miles
Wednesday: OFF
Thursday: 3 miles
Friday: OFF
Saturday: 5.5 miles

August 23-29
Sunday: 40min XT or Walk
Monday: OFF
Tuesday: 4 miles
Wednesday: OFF
Thursday: 3 miles
Friday: OFF 
Saturday: 4 miles

August 30- September 5
Sunday: 30min Walk
Monday: OFF
Tuesday: 3 miles
Wednesday: OFF
Thursday: 2 miles
Friday: 4 miles
Saturday: 2 miles
Sunday: OFF
Monday:  United Community Bank 43rd Reedy River Run

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Advanced
This training plan is for those that have experience running 10k races and who are targeting a time goal. This program has you running 6 times per week and building into a long run and one workout each week.
Accelerations- Accelerate to your full speed over the course of 100m GP- Goal Pace for your 10k
w/u- Warm-up. Easy running.
c/d- Cool-down. Easy running.
Jog/jog recovery- Very easy running between repetitions.
XT- Cross Training. This can be biking, swimming, elliptical, etc. Low impact activities.

May 17-23
Sunday: OFF/XT
Monday: 30min easy
Tuesday: 30-40min easy
Wednesday: 35-45min easy
Thursday: 40-45min easy
Friday: 40-45min easy
Saturday: 45min easy

May 24-30
Sunday: OFF/XT
Monday: 30min easy
Tuesday: 45min easy
Wednesday: 55-60min easy + 4 accelerations
Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 6-7 miles

May 31- June 6
Sunday: OFF/XT
Monday: 30min easy
Tuesday: 45min easy
Wednesday: 15min w/u, 3x(5min@+15s/mile of GP, 2min jog recovery), 15min c/d Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 6-7 miles

June 7-13
Sunday: OFF/XT
Monday: 35min easy
Tuesday: 45min easy
Wednesday: 15min w/u, 5x (3min@GP, 2min jog recovery), 15min c/d
Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 7-8 miles

June 14-20
Sunday: OFF/XT
Monday: 35min easy
Tuesday: 45min easy
Wednesday: 15min w/u, 4x(5min@+15s/mile of GP, 2min jog recovery), 15min c/d
Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 7-8 miles

June 21-27
Sunday: OFF/XT
Monday: 35min easy
Tuesday: 45-50min easy
Wednesday: 15min w/u, 15x(1min @GP, 1min jog), 15min c/d
Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 8-9 miles

June 28- July 4
Sunday: OFF/XT
Monday: 35min easy + 4-6 accelerations
Tuesday: 45-50min easy
Wednesday: 15min w/u, 2x(10min @+15s/mile of GP, 3min jog), 15min c/d
Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 8-9 miles

July 5-11
Sunday: OFF/XT
Monday: 35min easy + 4-6 accelerations
Tuesday: 45-50min easy
Wednesday: 15min w/u, 6-7x(3min @GP, 2min jog), 15min c/d
Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 9-10 miles

July 12-18
Sunday: OFF/XT
Monday: 35min easy + 4-6 accelerations
Tuesday: 45-50min easy
Wednesday: 15min w/u, 2x(10min @+15s/mile of GP, 3min      jog),4x(30s @GP or faster, 90s jog) 15min c/d
Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 9-10 miles

July 19-25
Sunday: OFF/XT
Monday: 35min easy + 4-6 accelerations
Tuesday: 45-50min easy
Wednesday: 15min w/u, 15x(1min @GP, 1min jog), 15min c/d
Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 10-11 miles

July 26- August 1
Sunday: OFF/XT
Monday: 35min easy + 4-6 accelerations
Tuesday: 45-50min easy
Wednesday: 15min w/u, 3x(3min @GP, 2min jog, 2min @GP, 90s jog, 1min @GP, 2min jog), 15min c/d
Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 10-11 miles

August 2-8
Sunday: OFF/XT
Monday: 35min easy + 4-6 accelerations
Tuesday: 45-50min easy
Wednesday: 15min w/u, 15min @+15s/mile of GP, 5min jog, 6x(30s @GP or faster, 90s jog), 15min c/d
Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 10-12 miles

August 9-15
Sunday: OFF/XT
Monday: 35min easy + 4-6 accelerations
Tuesday: 45-50min easy
Wednesday: 15min w/u, 7-8x(3min @GP, 2min jog), 15min c/d
Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 10-11 miles

August 16-22
Sunday: OFF/XT
Monday: 35min easy + 4-6 accelerations
Tuesday: 45min easy
Wednesday: 15min w/u, 15-20x(1min @GP, 1min jog), 15min c/d
Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 10 miles

August 23-29
Sunday: OFF/XT
Monday: 35min easy + 4-6 accelerations Tuesday: 45min easy
Wednesday: 15min w/u, 5x(3min @GP, 2min jog),4x(30s @GP or faster, 90s jog), 15min c/d Thursday: 45min easy
Friday: 45min easy + 4 accelerations
Saturday: 8 miles

August 30- September 5
Sunday: OFF
Monday: 35-45min easy
Tuesday: 15min w/u, 10x(30s @Goal 10k pace, 1min easy), 15min c/d Wednesday: 45min easy
Thursday: 45min easy, 4x100m @10k pace or faster
Friday: 30min easy
Saturday:
Sunday: 
​Monday: United Community Bank  Reedy River Run 10k