Wednesday, January 8, 2014

Workout Wednesday - 10K Training Plans

Guess what?! I completed a treadmill run that I REALLY ENJOYED yesterday! And I felt FAST!! All thanks to this wonderful 6 x 400 treadmill interval workout from Carrots 'n Cake. I didn't do all my intervals at 8.5, but I finished there and my body doesn't feel terrible (yet). In fact, I think I can definitely run it faster next time! Feeling pretty good about hitting my Run This Year goal.


Oh and I finally figured out how to download and play audio books from the library on my phone. I didn't want anything too serious, so I checked out my first Sophie Kinsella book thanks to a rec from Fairytales and Fitness. Definitely helps the treadmill time pass!


Despite my current cockiness  confidence in my ability make my Run This Year goal, 365 miles is still a lot more than I've ever run before. So a plan would probably be a good idea.

 
And because running farther in on day = less running days to 365 miles, I decided to up my race distance to 10k. That's over 6 miles! I haven't registered for a race yet, since I want to get settled in my new job/town first. But even without a race registration to motivate me, I want to start training for the longer distance now so I'll be ready for a Spring race. After some internet research, here are the most helpful training resources I found:

10K Training Plans

1. Jeff Galloway's Run-Walk-Run Plans

Jell Galloway is a former US Olympian and the creator of The Galloway Run-Walk-Run Method. This method was designed to help beginners start running with strategic walk breaks. The website includes a free 5K and 10K training schedule and a tool called the magic mile prediction tool to help you find your ideal run/walk ratio.

2. Hal Higdon's 10-K Training Guide

Hal Higdon is another BIG name in the running world. Even I've heard of him! He's contributed to Runner's World magazine since 1966 and has written 36 books, including Marathon: The Ultimate Training Guide. Hal's website includes TONS of training schedules. Love that the 10k training guide has a novice, intermediate, advanced, and walk option.

3. Cool Running 10K Training Plan & Schedule

Cool Running's been around since 1995 and claims to be the longest-running commercial site dedicated to the sport of running. They have a great Couch-to-5k running schedule and a lot of resources for beginners, as well as 10K training schedules for beginner to competitive runners. The plans include a LOT of running, although mostly at an easy pace, and no cross-training.

My Training Plan

After my stint of internet research, here's the schedule I came up with. *I'm not a running coach or anything, this just seems like it would work for me, can't advise you if it would work for you.*


It includes 3 days of running: A long slow run, a fairly easy shorter run, and one run which will alternate between some kind of speed intervals and a tempo run (a continuous run with a buildup in the middle to near race pace). The other days I'll do a variety of cross-training, including yoga. I may switch days around a little bit due to schedule conflicts, but I want to stick with this as much as possible for a few weeks to see how it goes. 

Q: Are you training for a race? Any suggestions for good online race training? Know of any good 10Ks near Santa Barbara?

6 comments:

  1. The next race I'm running is the Marine Corps 17.75 in April. I'll probably use my past experience to train for it.
    I've used both the Hal Higdon plan and Runners World Smart Coach for half marathons. I never see it recommended anywhere, but the Runner's World one predicted my race time pretty accurately, although I did have to modify some of it because it gave a couple pretty strange workouts. Like running 13 miles 6 days before the race.
    Good luck! Your plan looks great!

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    1. Oh wow 17.75 K is such an odd distance! Good luck and congrats on signing up for such a challenging event. You'll be over halfway on your way to your full marathon goal! That is weird but I'll definitely check out Runners World Smart Coach as well!

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  2. Nice job on the treadmill! I love using it for interval training. 8.5 mph is fast...I think I would have fallen off!

    Oh and I didn't know you could listen to audiobooks on your phone...I'll have to try that out sometime!

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    1. Thanks Janelle! I definitely didn't do all the intervals at 8.5, only the last two. My top speed is probably 9.5 but I can only hold it for about 30 seconds lol.

      Yea I highly recommend checking out your public library's electronic lending system. Such an awesome source of free audio and kindle books!

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  3. WOW nice job on your run. YOu're very speedy. I am currently running my first 10K as part of a marathon relay in Feb. My plan looks a lot like yours but on different days. My speed work outs kill me, but I enjoy my long slow runs.

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    1. Thanks! I'm the total opposite--really bad at running for long distances but I love short fast intervals. I think it has something to do with playing a sport where you only have to be fast over very short distances, and probably me attention span :)

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