10k Workout Plan

Run / Walk Plan

Week

Mon

*Tue

Wed

Thur

Fri

Sat

Sun

*Pacing drill

Week 1

Run 2 miles

Run 3 miles

XT or Rest

Run 3 miles

Rest

Run 3.5 miles

60 min. walk or XT

 Pickups x  4

Week 2

 

Run 2 miles

Run 3 miles

XT or Rest

Run 3 miles

Rest

Run 3.5 miles

60 min. walk or XT

 Finishing Kick Strides x  4

Week 3

 

Run 2 miles

Run 3 miles

XT or Rest

Run 3 miles

Rest

Run 4 miles

60 min. walk or XT

 Step Check X  3

 

Week 4

 

Run 2.5 miles

Run 3.5 miles

XT or Rest

Run 3.5 miles

Rest

Run 4.5 miles

60  min. walk or XT

Distance Repeats x 3

Week 5

 

Run 2.5 miles

Run 3.5 miles

XT or Rest

Run 3.5 miles

Rest

Run 4.5 miles

60 min. walk or XT

 Pickups x  5

Week 6

 

Run 2.5 miles

Run 3.5 mile

XT or Rest

Run 3.5 miles

Rest

Run 5 miles

60 min. walk or XT

Finishing Kick Strides X  5

 

Week 7

 

Run 3 miles

Run 4.5 miles

XT or rest

Run 4.5 miles

Rest

Run 5.5 miles

60 min. walk or XT

 Step Check x  4

Week 8

 

Run 3 miles

Run 4.5 miles

XT or Rest

Run 4.5 miles

Rest

Run 5.5 miles

60 min. walk or XT

Distance Repeats X 4

Week 9

 

Run 3 miles

Run 4.5 miles

XT or Rest

Run 4.5 miles

Rest

Run 6 miles

60 min. walk or XT

 Pickups x  6

Week 10

Run 3 miles

Run 4.5 miles

XT or Rest

Run 4.5 miles

Rest

Run 6.5 miles

60 min. walk or XT

 Step Check x 3

Week 11

Run 3 miles

Run 4.5 miles

XT or Rest

Run 4.5 miles

Rest

Run 5 miles

60 min. walk or XT

 Finishing Kick Strides x  4

Week 12

 

Rest

Run 4.5 miles

XT

Run 2 miles

Rest

30 min. walk

10K RACE!

 

 

 

 

 
































Run Days-  By following the schedule you will be running 4 days a week.  Please do a warm up walk and cool down walk of 5 minutes each.  This will not only benefit your muscles, but also will add distance (and calories burned!) to your workout.  It is important to do all of your “Run” day workouts (shaded in gray).  Running 4 times a week will prepare your body for the increase in miles the following week.  Each week your Saturday runs will increase in length to a final distance of 6.5 miles.  This will give you the endurance and mental advantage of doing more than your 10K fun run distance.  Tuesdays are your pacing days to designed to help you improve on speed, cadence, and muscle strength (please read the Pacing Drills handout for further description).  Monday and Thursday are easy days-  go out and enjoy your run at a leisurely pace.

Pacing Drills-  This plan includes pacing drills.  It is recommended that only those who have been running for 6 months incorporate these into their workout.    Every Tuesday you will incorporate a small amount of pace work to teach your body to run faster with less effort.  Below is a description of each drill.

Pickups-  After warming up for 10 minutes, increase your running to a pace that is slightly uncomfortable (8 on RPE), hold for 1 minute.  Run at usual pace for 5 minutes then repeat.  Do total number indicated for the week

Finishing Kick Strides-  At the end of your run, find a flat road or parking lot. 

XT- “Cross Training” Days-  A cross training exercise is any non-running activity that improves overall fitness. For example, swimming, cycling, strength training or yoga are all cross training activities.  Doing an activity other than running is important to keep your fitness regimen fun and your body injury free.

Sunday Walks-  This is a walk day where you will be walking at a comfortable pace.  You should be able to walk and talk with a friend for an hour.  This is a day to get more time on your feet, get a good work out, but not stress your muscles too much.

Rest-  The all important rest day.  Each week you need to take a 1 full rest day or 2 days if you are feeling overly fatigued .  Rest is just as important to a running program as the running itself.  Rest allows the body to recover and repair your muscles to allow you to be stronger and be able to run a little farther the next week.  Without recovery days, you will not be able to improve your fitness.

Note-  We have put your Rest day on Fridays.  This is assuming you will have more time on the weekend to get your workouts in.  You can change around your schedule to better meet your needs if necessary.

 

Questions?  brandon@fleetfeetmeridian.com

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