Now that I have successfully completed my
Easy Beginner's Running Challenge, I have set my sights on an even bigger goal. I want to run a 10K race! Well, I also want to run a 5K but I have started training for a 10K and will run one or two 5Ks while I am preparing.
Go Big or Go Home!
I love running so much now and am constantly reading about different running techniques. I have just discovered a whole new genre of blogs by dedicated race runners. It is so motivating and I can really envision myself doing the same.
I found this great FREE training program to follow for the 10K race.
Beginner Runners 10K Training Schedule. You have to already be able to run 2 miles before you start the program. It only takes 8 weeks! If you can't run that far yet, you can complete the running/walking interval program that I followed. It is that program that got me addicted to running.{See link above for my Easy Beginner's Running Challenge.}
I have moved almost all of my running outside in preparation for the races and just to take advantage of our short warm seasons. There will be PLENTY of treadmill running time in the winter.
I train during the week with my kids. I jog on the bike trail with my two boys in our double jogging stroller. It is nice and flat which is good for pushing. It is a great workout even without hills because I am pushing 80+ lbs while running. I often jog with one of my girl friends and her baby, it really keeps you motivated to have a running buddy.
This is what the training schedule looks like:
Beginner Runners' 10K Training Schedule
| Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| 1 |
Rest |
1.5 m run |
CT or Rest |
1.5 m run |
Rest |
2 m run |
25-30 min EZ run or CT |
| 2 |
Rest |
2 m run |
CT or Rest |
2 m run |
Rest |
2.5 m run |
25-30 min EZ run or CT |
| 3 |
Rest |
2.5 mi run |
CT or Rest |
2 m run |
Rest |
3.5 m run |
30-35 min EZ run or CT |
| 4 |
Rest |
2.5 m run |
CT or Rest |
2 m run |
Rest |
3.5 m run |
35 min EZ run or CT |
| 5 |
Rest |
3 m run |
CT or Rest |
2.5 m run |
Rest |
4 m run |
35-40 min EZ run or CT |
| 6 |
Rest |
3 m run |
CT |
2.5 m run |
Rest |
4.5 m run |
35-40 min EZ run or CT |
| 7 |
Rest |
3.5 m run |
CT |
3 m run |
Rest |
5 m run |
40 min EZ run or CT |
| 8 |
Rest |
3 m run |
CT or Rest |
2 m run |
Rest |
Rest |
10K Race! |
Read the full article at
About.com for more info and lots of running tips.
I have already completed Week 1. It went really well. I did cross-training only one day. I did free weights for arms, abs and legs plus yoga.
Yoga is awesome if you run a lot. It really loosens up tight calf muscles. I love downward dog after running.
For my EZ Run I ran the trails up in the woods at my house, by myself for 25 minutes. The first time I did that trail a few weeks ago I had to stop and walk like 3 times. This time, I did not stop once.
The thing that I love about running is that you can really see the progress you are making. It makes it fun to push yourself each week because you keep being able to go further and faster. I am really excited to train for this 10K, it makes exercising more fun when you are working towards a goal.
Have you ever run any long distances races? Did you follow a program?
What are your workout goals?
