Tuesday, August 25, 2009

10K Plan

I think I'm training for a 10K now. Maybe.

Here's the plan according to my buddy, Mr. SmartCoach. The goal is to ramp up slowly in order to avoid injury.


Here's your individualized training program:

Your current race time is: 0:26:30 for a 5 K
Your distance training goal is: 10 K
You currently train: 6 - 10 miles/week
How hard you want to train: Moderate
Your long-run day: Saturday
Your training program Starts: Monday, 8/24/2009 and Ends: Sunday, 10/25/2009
Length of your training schedule: 9 weeks

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total
18/24
8/30
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
6 miles
28/31
9/6
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 3 mi
@10:53
Rest
/ XT
7 miles
39/7
9/13
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Easy Run
Dist: 3 mi
@10:53
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 4 mi
@10:53
Rest
/ XT
9 miles
49/14
9/20
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Easy Run
Dist: 3 mi
@10:53
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 5 mi
@10:53
Rest
/ XT
10 miles
59/21
9/27
Easy Run
Dist: 2 mi
@10:47
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 9:12; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 6 mi
@10:47
Rest
/ XT
13 miles
69/28
10/4
Easy Run
Dist: 2 mi
@10:47
Rest
/ XT
Speedwork
Dist: 5 mi, inc
Warm; 3x800 in 4:07
w/400 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 6 mi
@10:47
Rest
/ XT
13 miles
710/5
10/11
Easy Run
Dist: 2 mi
@10:47
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 9:12; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 7 mi
@10:47
Rest
/ XT
14 miles
810/12
10/18
Easy Run
Dist: 2 mi
@10:47
Rest
/ XT
Tempo Run
Dist: 6 mi, inc
Warm; 4 mi @ 9:17; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 7 mi
@10:47
Rest
/ XT
15 miles
910/19
10/25
Rest
/ XT
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 9:17; Cool
Rest
/ XT
Rest
/ XT
Race Day
Dist: 10 K
@8:48
Time: 54:44
13 miles

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