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10k Training

Topic: Fitness | Tags: ,

May
06
2012

Like I mentioned in my last post, I am working towards running a 10k. For me, it helps to have goals when working out. Something to strive for, something to compete against. I’m a pretty competitive person even when I am competing against myself. I am planning to run the Butte to Butte 10k on July 4th. It will be the first time I have ever run that distance.

Since I am competitive, I don’t want to just beat my goal, I want to obliterate it. So, after reading some various training tips from a few different sites, I have come up with a 9 week training schedule that will hopefully get me to that goal and will also keep me progressing towards my weight loss goal. Check it out and feel free to comment with any ideas, recommendations, likes, dislikes or whatever else.

 

  • Day 1 – Alternate every week: Stair day / Speed day
  • Day 2 – Heavy Weights
  • Day 3 – Long Distance
    • 5 total miles for 3 weeks, 5.5 total miles for 3 weeks, 6 total miles for 3 weeks
  • Day 4 – Tabata Weights
  • Day 5 – Pace day
    • 3 total miles for 3 weeks, 3.5 total miles for 3 weeks, 4 total miles for 3 weeks
  • Day 6 – Hills
  • Day 7 – REST!!!

Stair Day: This is a 1 mile warm up jog followed by running up and down 7 flights of stairs.

Speed Day: This is a 1 mile warm up jog followed by 300-400 meter sprints (whatever your definition of sprinting speed is).

Heavy Weights: This consists of basic weight lifting but doing heavy weights with low reps and 3-4 sets. Mainly doing upper body to give legs a rest. I will also do some core exercises on these days as well.

Long Distance: The first time at the distance may not be straight jogging the entire time. For me it was jogging for 3 miles, walking for about 1/5th of a mile and then jogging the rest. The idea is to run at a speed that you can cover the entire distance without walking or with every little walking. It doesn’t have to be at your goal pace. Just get the distance covered and pace will be worked on the other days.

Tabata Weights: Just like the heavy weights, this is mainly upper body with some core exercises thrown in. Tabata’s is basically intervals and was originally done with sprints but the style has been used for strength training also. The idea is that you go all out for 20 seconds, take a 10 second rest and repeat that 8 times for a total of 4 minutes. For example, last week I did 8 rounds of tabata’s in this order: push ups, assisted pull ups, rows, shoulder press, dips, plank ups, crunches.

Pace Day: This is a day to run at my goal pace. I may not be able to run the entire distance at this pace so I will run half a mile or a mile at my goal pace, walk for a few minutes and do it again.

Hills: The 10k that I am doing is up hill for the entire first mile. So, day 6 is a day to practice running up hill.

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