10 mile run training programs

Training Volume This 10 mile training plan includes 4 days per week of running, with total weekly mileage ranging from just under 10 miles to a peak of 23 miles. Modifications for Beginners Vs. Intermediate Runners This plan includes one day of speedwork each week. Beginner runners would substitute either of the following on the speedwork day: mile easy run Cross training activity of choice for about 30 minutes Intermediate runners would follow the speedwork as listed.

Here are your instructions for each of these: Easy Short Runs — These are just like they sound — short, comfortable paced runs. They should be done at a conversational pace and at a speed less than your race pace.

Long Runs — Your long runs are done once each week, and are the highest mileage for the week. Run them at a comfortable, steady pace. What you want to do is spend the first minutes warming up at a comfortable pace.

Then for the rest of your run, build in short sprints. Intervals i. You want to spend minutes warming up at a comfortable pace. For most runners, these should be done around 10K pace plus seconds. Spend the first minutes warming up comfortably, then run the mileage listed at that pace. For example, if you can run a 10K in around 50 minutes, your 10K pace is per mile.

Stretching Research has shown that poor range of motion can lead to some muscle stiffness during runs. Strength Training I recommend including days of strength training each week in your schedule, particularly if you already have a strength training routine. Your 10 Mile Training Plan: Here is the 10 mile training schedule — feel free to save the image and print it out so that you can check off the days as you complete them. Here are a few 10 mile race suggestions here on the East Coast: Newport 10 Miler June in Rhode Island — I love pretty much any race that takes place in Newport, thanks to the mansions and coastal views.

By that, I mean they think training will be a cakewalk the whole weeks. Expect things to happen. Training will never be perfect. Did your stomach enjoy eating oatmeal with honey, a bagel, or toast and jam 2 hours before your last long run? Do it on race day. Or whatever worked last time. Arrive at least 30 minutes before start time more if you can — porta potty lines can be long, and you need time to warm up and get to the starting line in time too.

This wastes energy. Once you finish hooray! Make sure to eat something within 30 minutes of finishing the run. Only a small percentage of runners can prosper following a training program this tough, so think twice before selecting it. For the full week schedules, click on one of the links to the Novice, Intermediate, or Advanced programs.

On these screens, you will also find instructions on how to do the different workouts, but for more detailed instructions plus extra training advice and tips, consider signing up for one of my Virtual programs, available through TrainingPeaks.

Click here to access the menu listing all of my Virtual training programs. For ten weeks leading up to the 15K or mile race of your choice, I will send you daily emails telling you how to train. So lace up your running shoes. Strike the right balance of speed and stamina as you find a training program that helps you peak for your next 15K or mile race.

Choose from three different experience This week training program is designed for Novice runners training for a Mile or 15K run. It should be most helpful for first-timers, those For the 15K and 10 Mile distance, this Intermediate Training Program was designed to be used by runners who might be running five to The following week schedule is for Advanced runners: individuals who compete regularly in races up to Miles or beyond and who want to improve Subscribe to our mailing list for advice from Hal, training tips, and updates on our programs and apps.

By submitting your email address, you are consenting to receive communications from halhigdon. You may opt out at any time. Some of the races we do are measured in miles, others in kilometers. When we train on the road, we typically record our distance in miles. But when we hit the track, we switch to meters without batting an eyelash. The important thing to understand is that a mile is more than 60 percent longer than a kilometer. The training required to run a successful 10K is very close to optimal training for a miler.

For proof of this, look no further than the example set by Kenyan-born American runner Janet Bawcom in On March 22 of that year, Bawcom won the Azalea Trail Run 10K in , one of the fastest road times ever recorded for this distance.