Thursday, December 24

10k Training Program

 My next goal is to be able to run the 10k Condura Race this coming February 2010. I have just come off my first 5k during the Phil Star Celebrity Run and will be participating on two others this January. But as of right now im getting geared up to start training for the 10k, that way I can at least be able to run it quite comfortably. Finishing the race comfortably is my goal here.
After some research and much deliberation with myself, here is the 6 week training program that I will be using as preparation for the race.

Mondays and Fridays: Rest days.  

Tuesdays and Saturdays: Run at a comfortable pace for the designated mileage.
Wednesdays: Cross Training, I will be doing strength training at the gym
Thursdays: Distance to be ran at 10K race pace.
Sundays: Sundays are active recovery days. Run at an easy (EZ), comfortable pace to help loosen up your muscles a run/walk combination  
Sun                  Mon          Tue          Wed           Thu          Fri            Sat
35-40 EZ Run   Rest        3.5M Run     CT         3.5M Run     Rest       4M Run
                                                                    (race pace)
35-40 EZ Run   Rest        4 M Run       CT         3.5M Run      Rest       4.5M Run
                                                                    (race pace)
40-45 EZ Run   Rest        3 M Run       CT         4M Run          Rest      5M Run
                                                                    (race pace)
40-45 EZ Run   Rest        3.5 M Run     CT        3.5 M Run      Rest      6M Run
                                                                    (race pace)
40-45 EZ Run   Rest        4 M Run       CT         4M Run          Rest      7M Run
                                                                    (race pace)
40-45 EZ Run   Rest        3 M Run       CT         3M Run          Rest      Rest
                                                                    (race pace)
10k! Race

4 comments:

Gingerbreadman said...

Jake, where did you lift this program? :) I am happy to see your determination in going up the ladder.

Life Runner said...

I got it from http://running.about.com, I actually had to cut it a bit cause it was originally an 8 week program.

Yes sir, I will keep running and will always do my best to keep improving =)

Gingerbreadman said...

Try to google a Higdon program, you usually cant go wrong with that for starters. :)

Life Runner said...

Alright, Il take a look at it =)

Merry Christmas!