google.com, pub-9368124760117160, DIRECT, f08c47fec0942fa0 Connect the Dots Ginger | Becky Allen: 10 Miler Training Plan

Thursday, November 6, 2014

10 Miler Training Plan


I am in a local training group for my upcoming race, so a lot of the guess work for my training is already taken care of for me. I was given a handout with how many miles to run on X day and I'm golden. The training calls for weekly runs on Monday, Wednesdays and starting next week adding Thursday runs as well, then the long run with the group on Saturday mornings. Sounds easy.

My goals for the race though are I want to go into it strong. There are a lot of hills. That's Charlottesville for ya! So I am making sure to do strength training this time around. I did not do any strength training at all for the Princess half I trained for. Plus adding in yoga to keep me limber and stretched. ENTER PIYO! I am going to be doing a PiYo routine at least once a week to get the lower body strength training and stretching that I need. As you know buns, and core are my fav workouts in that series and I will be doing lower define too. Still debating on the rotation. Those workouts will be earlier in the week. As far away from the long run as possible!

For upper body strength I will be doing 21 day fix and possibly PiYo. But have thought about adding in P90X too. (mainly for core though)

I also want to increase my speed. That means less walking breaks and just a faster run in general. With previous trainings I ran around a 4.5 speed on the treadmill with walking between a 3.8-4.0. I avg to a 14:30 min/mile.

This time I want my running to be in the 5.0-5.5 range, and minimal walking breaks. The cool thing about my training group is that on Saturdays we will be running on parts of the actual course so my body will be used to the hills by race time. But I know I can do the 5.0-5.5 speed because I have done it before. I just have to find that groove and stick to it! Goal under 2 hours and 15 min  for the 10 miler. (I think that is realistic. I would love under 2 hours but I have to be honest and real!)

So weekly my training plan will look like this!

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