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.
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.
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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 |
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.
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.
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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 |
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43rd Edition / SEPTEMBER 6, 2021
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