Week 3-
Day 1- Easy Run. 30 minutes at a moderate, sustainable pace.
Day 2- Interval Run. 1 minute of intense effort (sprinting, running, whatever your pace may be) followed by 2 minutes of recovery (slower jogging). Repeat for 15 sets for a 45 minute run.
Day 3- Rest Day
Day 4- Interval Run. Same as above, but for 10 sets for only 30 minutes total.
Day 5- Strength and Flexibility Workouts.
Day 6- Distance Run. Run on a treadmill or map out a course and run at your own pace for 3 miles (about a 5K). If you can't run for the duration, that's ok! You've been at the plan for about 3 weeks, so now's a good time to see what your mile pace is now and how it's changed (hopefully it's improving!)
Day 7- Flexibility Routine.
Week 4-
Day 1- Interval Run. 1 minute of intense effort followed by 90 seconds of recovery. Repeat a total of 12 times for a 30 minute workout.
Day 2- Crosstraining for 60 minutes.
Day 3- Strength and Flexibility Training for Runners.
Day 4- Rest Day.
Day 5- Interval Day. Same as above.
Day 6- Long Day. 60 minute run/jog, taking walking breaks as needed.
Day 7- Flexibility for Runners.
Week 5-
Day 1- Strength and Flexibility Training for Runners.
Day 2- Interval Training. 1 minute of intense effort followed for 1 minute of recovery. Repeat for 30 minutes, 15 sets.
Day 3- Distance Run. You've been training for about 5 weeks, so give yourself a progress report. Run on a treadmill or use a run tracker to set yourself a course. Run or jog 5 miles at your current pace, walking when you need to, and see what your mile pace is looking like. Pat yourself on the back for sticking it out this long!
Day 4- Flexibility for Runners.
Day 5- Cross Training for 45 minutes.
Day 6- Modified Interval Run. Pick a fun, upbeat playlist and alternate running and walking to every other song. Have fun and stick it out for 60 minutes.
Day 7- Rest Day (but try and encorporate some stretching into your day).
Week 6-
Day 1- Interval Training. Same as above. 30 minutes total.
Day 2- Hill Run. Run on a treadmill at 1% grade for 5 minutes to warm up, then take the incline up .5% every 2 minutes until you reach the goal of 5% then return the incline to 1% and repeat 2 more times the exact same way for a total run of about 40 minutes.
Day 3- Strength and Flexibility Training for Runners.
Day 4- Cross Training for 45 minutes
Day 5- Flexibility Training for Runners.
Day 6- Distance Run. Run 6 miles at your own pace, taking walking breaks as needed.
Day 7- Interval Training. 2 minutes of intense effort followed by 1 minute of recovery. Repeat 10 times for a total of 30 minutes.
Week 7-
Day 1- Strength and Flexibility Training for Runners.
Day 2- Rest Day.
Day 3- Distance Run. Run 7 miles at your own pace, taking walking breaks if needed. This is your longest run yet, so don't forget to stretch.
Day 4- Hill Run. Same as above, but add on one more rep through the series, for a total of about 52 minutes. Push yourself as hard as you can- the end is in sight!
Day 5- Interval Training. 1:1 ratio of sprint to jog. Really challenge yourself as this is your last conditioning day to really shave off a few seconds from your race pace.
Day 6- Flexibility Training for Runners
Day 7- Distance Run. The race is about a week away, so today's your test run! If possible, run the race course and time yourself to see about what your final race pace will be. If you're unable to run the exact course that the race is on, try to find a 10K route that contains terrain similar to that found in the race. If you know nothing about the race course, then just map out your own 10K (6.2 mile) run course. Run outside, not on a treadmill, and take as few walking breaks as possible. Today's run will reflect your approximate time on race day! Great job- you're almost there!!
Final Week!
Day 1- Hill Run. Same as previous hill runs, except with only two full reps of the series for a total of approx 25 minutes.
Day 2- Rest Day
Day 3- Distance Run. Run for 5 miles at your own pace. This is last long run you have before your race, so make it good.
Day 4- Rest Day
Day 5- Cross train for 45 minutes. Don't do any activity that could potential make you sore for your run. Don't try any new workouts- leave that silliness for after the race!
Day 6- Rest Day
Day 7- Easy Interval Run. Jog for 4 minutes then Run at race pace for 1 minute. Repeat 4 times for a 20 minute run.
RACE DAY!!! You've worked so hard to get through a tough 2 months of training, so enjoy the day, and don't forget to congratulate yourself on all of your hard work! Whether you have a race time of 50 minutes or 120, know that you've pushed yourself and done your best. Great job, Newbie in UK and anyone else who's completed the training plan- thanks for sticking with us!
So that's it, how to morph yourself from "not a runner" to a successful 10K racer in just 2 months! It can be done, but if that particular distance seems intimidating for a first-timer, go ahead and sign up for a 5K instead. The same plan can be used the entire way through; the only change being that you divide the distance run days in half. So if the training schedule calls for a 5 mile run, you would run a 2.5 mile run, etc. Whatever the distance, a race is a great way to motivate yourself to get fit, but even if you don't have a race in mind, you can still use my training schedule to improve your running abilities and overall condition! Check us out next time as I give you some nutrition tips tailor-made for runners.
Hope you had a fit and fun Monday,
Saran
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