10 mile training plan

8/2/2019 10 Mile Training Plan

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10 Mile Training Plan

This 10 mile training plan was designed for the beginner to intermediate runner that has

conquered the 5k and is looking for a bigger challenge. Growing in popularity, the 10 milerace is a great endurance event. And just any other distance race, the 10 mile training plan

will focus on gradually building up your endurance and stamina through weekly longruns.Your training and race-day preparations will be very similar to that of a marathon. For

example, youll need to focus on safe mileage build-up, hydration, avoiding chaffing, shoereplacement, etc All of these factors may sound simple or minor, but they do take some

planning and consideration in your training plan. Something as simple as running with awater-bottle for a 1-hour training run or putting some Vaseline in strategic locations could

save you hours, or even days, of discomfort. Check out the long run page for some gooddistance running training tips. There are 3 primary building blocks of this 10 mile training

plan that youll want to focus on and modify as necessary to meet your individual needs.They are:

1. The long run

This is the primary building block of any long distance training plan. Run once aweek, it should be no more than 15% longer (or 1-mile) than last weeks long run.

Its the most important workout of your week. Plan your schedule around it even ifthe weather is less than optimal. Try not to miss your weekly long runyou really

cant cram the gradual physiological benefits that comes from this week-to-weekincrease.

2. The daily run

These runs will make up more than 50% of your entire training volume and are asignificant part of your training. Run at a comfortable pace and concentrate on your

form. For the intermediate to advanced runners, try a mid-week speed workout, likea tempo run on 1-2 of these weekday runs.

3. Rest / Cross Training

This may be listed as the last building block, but it is nearly as important as thefirst. Without rest, our bodies will not have the chance to heal, rebuild and get

stronger. You need these days in order to get stronger for your next workout.Dont skip them. Even advanced runners would be foolish to run more often than 6

days per week for any extended period of time. If you must exercise on rest days,try exercising your non-running muscles by swimming, biking, or using an elliptical

machine (i.e. Cross-Train or XT).

Sound good? Ready to get the training plan? The schedule below was designed for

someone that has a base of running 10+ miles per week with a long run of 3 miles. If this

is above your current training level, dont worry, just check out this 10-week training plan

to start running to see where you are in terms of weekly miles & long run capability. You

might just need to add a few weeks on the front-end of this schedule to get you ready. Andwhile ambitiousness is good in almost every aspect of todays world, please dont be

afraid to take more time than this 10 mile training plan (below) if you need it!. So

many runners burnout or get an overuse injury, because they tried to do too much too

quickly. Its far better to take a gradual approach to this and any training plan.
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10 Mile Training Plan

Week MON TUE WED THU FRI SAT SUN

1 3 0 3 0 3 0 42 3 0 3 0 3 0 5

3 3 0 3 0 3 0 6

4 4 0 3 0 3 0 7

5 4 0 3 0 3 0 8

6 4 0 3 0 3 0 9

7 4 0 4 0 3 0 10

8 4 3 4 0 3 0 11

9 4 3 4 0 3 0 5

10 4 0 4 4 0 0 10

Long Slow Distance: 1-2 minutes slower than 10-mile goal pace (GP)

Brisk pace: Try running these workouts slightly faster than your normal pace.Rest - let your muscles heal

Comfortable pace (45-75 seconds slower than GP)

Why should you start running? Running is the most effective, convenient and enjoyableform of exercise for most of us. If you own a pair of sneakers, youre ready to start. Adding

running to your fitness plan will raise your metabolism, lower your stress, decrease your fat,and give you a fun hobby that will keep you fit for life!

However, running can be miserable if you try to train too aggressively. Like our fitness

program, running should be taken one step at a time. If youre just starting out, try the 10-

week schedule below. If it seems easy at first, dont accelerate ityoull need that extratenacity as the runs get longer in later weeks.

Running is a life-altering habit. The only habits in life that stick are the ones that were

able to sustain through gradual implementation. So if you want to start running and keeprunning, please start slowly. If you havent run in a few years, Id suggest starting a walking

program that leads into a running program. After walking around the local school track for acouple of weeks, start gradually interjecting some running portions.

Below is a ten-week program that will have you ready to run a 5k (3.1 miles) in three

months. It works! Dont rush it. Take it at your own pace and be patient. And please consultyour doctor before you start running or initiate any exercise program, especially if you have

a special condition that may impact your health.

Week Monday Wednesday Friday

1

Alternate Walk 100

meters; Jog 100 metersfor 1 mile total (4 laps)

Alternate Walk 100 meters;

Jog 100 meters for 1 miletotal (4 laps)


Jog 100 meters for 1 miletotal (4 laps)

2 Alternate Walk 200 Alternate Walk 200 meters; Alternate Walk 200 meters;
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meters; Jog 200 metersfor 1.25 miles total (5

laps)

Jog 200 meters for 1.25 milestotal (5 laps)

Jog 200 meters for 1.25miles total (5 laps)

3

Alternate Walk 300

meters; Jog 300 meters

for 1.5 miles total (6 laps)


Jog 300 meters for 1.5 miles

total (6 laps)


Jog 300 meters for 1.5

miles total (6 laps)

4

Walk mile; Jog mile;Walk mile; Jog mile;

Walk mile (1.75 miles 7 laps)


Walk mile (1.75 miles 7laps)


Walk mile (1.75 miles 7 laps)

5

Jog mile; Walk mile;

Jog mile; Walk mile;

Jog mile (2 miles 8laps)

Jog mile; Walk mile; Jog

mile (2 miles 8 laps)

Jog 2 miles (8 laps). Try

not to walk

6

Jog mile; Walk mile;Jog mile; Walk mile;

Jog mile (2.25 miles 9laps)

Jog 1 mile; Walk mile; Jog

1 mile (2.25 miles 9 laps)

Jog 2.25 miles (9 laps). Try

not to walk

7 Jog 2.5 miles (10 laps) Jog 2.75 miles (11 laps) Jog 2.75 miles (11 laps)


9 Jog 3 miles (12 laps) Jog 3 miles (12 laps) Jog 3 miles (12 laps)


10 mile training plan

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