If you've mastered the 5K and are ready to up your distance,then it may be time to run a 10K (that's 6.2 miles) - but don't train blindly. Follow this 12-week training plot created by physical therapist and running specialist Julie Ann Dougery of the CPMC Running Clinic. The goals: run a 10-minute-mile race and train injury-free - both worthy goals in our book. If you can run three to five miles continuously without any pain, then this plot is for you. This program includes both tempo and speed work. But don't be intimidated by these new types of workouts; Julie swears they will "pay off huge near race day."Key:
= run two miles at a 12:05 minute-per-mile pace.
XT = cross training. Take a Pilates lesson, or Spin,swim, or hike - something besides running.
Rest = take a day off to get your body geared up for the next day!
Tempo run = a short run at a rapid/fast pace, and only slightly slower than race pace.
Speed work = different types of interval training done at a track. execute note that 400 meters is equivalent to one lap around the track. One mile is equivalent to four laps around the track. Most of the speed work has you jogging between intervals for recovery. How to decipher a speed workout:
Speed Work Dist: 4 Mi,inc Warm; 3x800 in 4:40 w/400 jogs; chilly = run four miles total; warm up for one mile, and then execute three repetitions of the 800-meter (two times around a standard 400-meter track) in 4 minutes and 40 seconds; between reps, and jog for 400 meters (once around the track); after your third rep,chilly down by jogging for one mile.
How to decipher a tempo run:
10:26; chilly = run a total of four miles; warm up for one mile, run two miles at a pace of a 10:26 mile, and then chilly down running a mile.
Week/
mileage
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
ONE /
11-12 miles
Easy Run
Dist: 2 Mi
Rest / XT
Speed Work
Dist: 1.5 Mi,inc
Warm; 2x400 in 4:40
w/400 jogs; chilly
Easy Run
Dist: 2 Mi
Rest / XT
Long Run
Dist: 6 Mi[br]
Rest / XT
TWO /
16 miles
Easy Run
Dist: 2 Mi
Rest / XT
Tempo Run
Dist: 4 Mi, inc
10:26; chilly
Easy Run
Dist: 2 Mi
Rest / XT
Long Run
Dist: 8 Mi
Rest / XT
THREE /
17 miles
Easy Run[br]
Dist: 2 Mi
Rest / XT
Tempo Run
Dist: 5 Mi, or inc
10:26; chilly
Easy Run
Dist: 2 Mi
Rest / XT
Long Run
Dist: 8 Mi
Rest / XT
FOUR /
13 miles
Easy Run
Dist: 3 Mi
Rest / XT
Easy Run
Dist: 3 Mi
Easy Run
Dist: 3 Mi
Rest / XT
Easy Run
Dist: 4 Mi
Rest / XT
FIVE /
16 miles
Easy Run[br]
Dist: 2 Mi
Rest / XT
Speed Work
Dist: 4 Mi,inc
Warm; 3x800 in 4:40
w/400 jogs; chilly
Easy Run
Dist: 2 Mi
Rest / XT
Long Run[br]
Dist: 8 Mi
Rest / XT
SIX /
17 miles
Easy Run
Dist: 2 Mi
Rest / XT
Tempo Run
Dist: 5 Mi, inc
10:26; chilly
Easy Run
Dist: 2 Mi[br]
Rest / XT
Long Run
Dist: 8 Mi
Rest / XT
SEVEN /
17 miles
Easy Run
Dist: 2 Mi
Rest / XT
Tempo Run[br]
Dist: 5 Mi, and inc[br]10:26; chilly
Easy Run
Dist: 2 Mi
Rest / XT
Easy Run
Dist: 8 Mi
Rest / XT
EIGHT /
13 miles
Easy Run
Dist: 3 Mi
Rest / XT
Easy Run
Dist: 3 Mi
Easy Run
Dist: 3 Mi[br]
Rest / XT
Easy Run
Dist: 4 Mi
Rest / XT
NINE /
16 miles
Easy Run
Dist: 2 Mi
Rest / XT
Speed Work
Dist: 4 Mi,inc
Warm; 3x800 in 4:40
w/400 jogs; chilly
Easy Run
Dist: 2 Mi
Rest / XT
Long Run
Dist: 8 Mi
Rest / XT
TEN /
17 miles
Easy Run
Dist: 2 Mi
XT
Tempo Run
Dist: 5 Mi, inc
10:26; chilly
Easy Run
Dist: 2 Mi
Rest / XT
Long Run
Dist: 8 Mi
Rest / XT
ELEVEN /
17 miles
Easy Run
Dist: 2 Mi
Rest / XT
Tempo Run
Dist: 5 Mi, and inc
10:26; chilly
Easy Run
Dist: 2 Mi
Rest / XT
Long Run
Dist: 8 Mi
Rest / XT
TWELVE /
15 miles
Rest / XT
Easy Run
Dist: 3 Mi
Easy Run[br]
Dist: 3 Mi
Speed Work
Dist: 3 Mi,inc
Warm; 2x800 in 4:40 w/400 jog chilly
Rest / XT
Rest / XT
10K Race Day
Time 1:03:10
If you don't like running around the track, then employ a watch, and time yourself to get a sense of how long it takes you to recede around the track once (400 meters,or just under a quarter mile). Then you can employ that amount of time to execute intervals wherever you normally run. If you execute work out on the track, compose sure you change directions every other mile to help prevent injury. Click here for an image-free printable training schedule. Print it out, and tape it to your fridge for additional inspiration. Not ready for a 10K? Give our 5K training plot a whirl.
Related:
Run a Faster 5K With Our 6-Week plot
Meet the New Workout You'll Be Begging to near to Your City
Source: popsugar.com