10K Training Program - Phase #2

Now that I have completed Phase #1, it is time to re-evaluate and to set new goals, because I am now running a bit faster and certainly longer - 20-25 miles a week. The weather has warmed up (well, sort of...) and I enjoy running outdoors. It is much less boring than the Treadmill. Joining a local Running Group has been a great motivation and lots of FUN too!

In order to include my up-coming 5Ks before my first 10K race ever (I have signed up for a new one in July because I am feeling ready), I have slightly modified the program that Runner's World Smart Coach Program has set for me.

Here my 10K individualized training program for the next 8 weeks: Based in my recent 5K race time: 0:25:14 minutes I want to train: Moderate Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total 9 5/12 5/18 Body Sculpt Easy Run Dist: 4mi @11:32 5K Back Cove Series Cardio Kickboxing + Easy Run Dist: 2mi @11:32 Rest Yoga Meditation Long Run Dist: 9mi @10:15* 18 miles 10 5/19 5/25 Easy Run Dist: 2mi @10:15 Body Sculpt EZ 2mi + 5K Back Cove Series (goal 3mi Tempo @8:41) Cardio Kickboxing + Easy Run Dist: 2mi @10:15 Rest Long Run Dist: 7mi @10:15 Yoga Meditation 16 miles 11 5/26 6/1 Race Day Snowy Egret 5K Rest EZ 2mi + 5K Back Cove Series (goal SpeedWk 3x800 @3:53 w/400 jogs) Cardio Kickboxing + Easy Run Dist: 2mi @10:15 Rest Long Run Dist: 8mi @10:15 Yoga Meditation 17 miles 12 6/2 6/8 Easy Run Dist: 3mi @10:15 Rest EZ 2mi + 5K Back Cove Series (goal 3mi Tempo @8:41) Cardio Kickboxing + Easy Run Dist: 2mi @10:15 Rest Long Run Dist: 8mi @10:15 Yoga Meditation 18 miles 13 6/9 6/15 Easy Run Dist: 5mi @10:15 Rest EZ 2mi + 5K Back Cove Series (goal 3mi Easy Run @10:15) Rest Cardio Kick boxing Easy Run Dist: 4mi @10:15 Yoga Meditation 14 miles 14 6/16 6/22 Easy Run Dist: 5mi @10:09* Body Sculpt EZ 2mi + 5K Back Cove Series (goal 4mi Tempo @8:40) Cardio Kickboxing + Easy Run Dist: 2mi @10:09 Rest Race Day Cpt Scott Memorial 5K Yoga Meditation 16.2 miles 15 6/23 6/29 Easy Run Dist: 3mi @10:09 Body Sculpt EZ 2mi + 5K Back Cove Series (goal SpeedWk 4x800 @3:51 w/400 jogs) Easy Run Dist: 3mi @10:09 Rest Long Run Dist: 9mi @10:09 Yoga Meditation 20 miles 16 6/30 7/6 Easy Run Dist: 3mi @10:09 Easy Run Dist: 3mi @10:09 Body Sculpt Yoga Meditation Race Day LLB 10K Rest Tempo Run Dist: 5mi, inc Warm; 3mi @8:36; Cool 17 miles Legend Workouts: All runs are Easy, Long, Tempo, or Speedwork Dist: Total miles for the day Dist/Time: 9mi @ 9:11 means "Run 9 miles at 9:11 pace." Warm/Cool: Warmup or Cooldown. Generally 1 mile each. However, on some days, you must run extra Warm and Cool to reach your distance for the day. Speedwork: "6x800@3:47 w/400 jogs" means "Run 6 repeats of 800 meters each, with a 400-meter recovery jog after each repeat." Rest/XT: Take a rest day, or do moderate cross-training activity. m: Meters mi: Miles BACKGROUND AND SPECIFICATIONS The RUNNER'S WORLD SmartCoach is a free, interactive tool that combines science, mathematics and 40 years of collective running wisdom to bring you a proven, individualized training program. You can return to it as often as you want.

Comments

[flipland]

wow! that looks intensely organized. i'd be lucky to stick to the plan. (trying to get into 10K shape too). i just watched the subic bay international triathlon last weekend and i got tired just watching them doing it. check out the pics at:

http://flipland2.blogspot.com

cheers!