PRESENTED BY
WELL+GOOD’S
10KTRAININGPLAN
M T W TH F S SU
WEEK
1
XT 20 MIN
EASY
30 MIN
EASY
REST REST OR
XT
35 MIN
EASY
REST
WEEK
2
XT 25 MIN
EASY
30 MIN
EASY
REST REST OR
XT
40 MIN
EASY
REST
WEEK
3
XT 30 MIN
EASY
30 MIN
EASY
REST REST OR
XT
35 MIN
EASY
REST
WEEK
4
XT 3 MILES
EASY
4.5 MILES
EASY
REST XT 4 MILES
EASY
REST
WEEK
5
XT 3.5 MILES
EASY
4 MILES
EASY
REST 2.5 MILES
EASY
6 MILES
EASY
3 MILES
EASY
WEEK
6
XT 2 MILES
EASY
4-5 MILES,
ST1/4
REST 3 MILES
EASY
5 MILES,
ST1/4
3 MILES
EASY
WEEK
7
XT 3 MILES
EASY
4-5 MILES,
ST1/4
REST 3 MILES
EASY
7 MILES,
ST1/4
3 MILES
EASY
WEEK
8
XT 2 MILES
EASY
5 MILES,
ST1/4
REST 3 MILES RP 5 MILES,
ST1/4
5 MILES
EASY
WEEK
9
XT 3 MILES
EASY
4-5 MILES,
ST 1/4
REST 2 MILES RP 8 MILES,
ST1/4
4 MILES
EASY
WEEK
10
XT 3.5 MILES
EASY
4-5 MILES,
ST1/4
REST 2 MILES RP 7 MILES,
ST1/4
4-5 MILES
EASY
WEEK
11
XT 3 MILES
EASY
3-4 MILES,
ST1/4
REST 2 MILES RP 4 MILES,
ST1/4
3-5 MILES
EASY
WEEK
12
XT 2 MILES
EASY
3-4 MILES
EASY
2
MILES
RP
REST OR
2 MILES
EASY
RACE DAY REST
CREATED BY ROBIN ARZON
Number one mistake new runners make? Going out too fast, getting frustrated, and stopping. Resist the urge to sprint out of the gate. Your pacing will come. Just focus on staying out there. Avoid skipping ahead or compounding workouts if you miss a day. Above all: LISTEN to your body. We are capable of EXTRAordinary things. Enjoy the journey!
Enjoy the journey! — @RobinNYC
4 TIPS TO MAXIMIZE YOUR CROSS TRAINING
Cross training can make you a faster, more efficient runner, says Soho Strength Lab co-owner Albert Matheny. “Plus it helps offset the stress lots of mile-age puts on your body.” Here are his tips for getting both benefits from your cross training:
1. Runners tend to lack flexiblity and have strong quads, but weak glutes and hamstrings. Choose exercises that work on those areas. “Squats and dead lifts are great for strength, flexibiity, and range of motion.”
2. Go for moderate weights. “Your goal is running, not lifting. Go for moderate weights twice a week, focusing on full-range motion and form.”
3. If you’re cross training on a day you’re also running, “do your strength training before endurance. You don’t want to try to lift weights when you’re already fatigued. Your form isn’t going to be good and your glycogen stores will be depleted.”
4. Don’t overdo it. “Both running and cross training stress your body, and there’s a cumulative effect. You can’t do everything at once. Be aware of how much you’re doing overall.” As in, no boot camp on your long run day, okay?
NEED TO KNOW:
+ Before every run, take five minutes to jog or briskly walk as a warm-up. Get the endorphins flowing.
+ Your key: ST=STRIDERS, a type of speed work at the end of the run. In the final quarter or half mile (depending on whether it’s marked 1/4 or 1/2), alternate picking up the pace for 20-30 second bursts (or a few blocks) and back to a comfortable pace.
RP= your ideal Race Pace.
+ This is what it means to run easy: When you can pass the Talk Test. Can you sing a verse of your favorite song or talk to a friend during the run? Good. Maintain that conversa tional pace the entire run.
+ You start with a fixed time run to build a base. Don’t worry about mileage or your pace until you start tracking mileage in week four.