Are you runner looking to step up to the challenge or running your first 10K or getting in shape for your 10K comeback? Running Excels shared this eight-week 10K training from the Endure Running Co., perfectly timed to have you ready, set, go for the Ridge Run on Memorial Day.
You have until April 3 to be ready. Get fitted for quality running shoes (Running Excels can help you!). Check with your doctor if you’ve had any health issues or if you are new to running. Don’t forget your feet – check out free expert advice in the article by Dr. Sabrina Landers from Keir Foot and Ankle Specialists. Revise your diet to include heathy foods and adequate protein, especially if you’ve been in pandemic fast food delivery mode. Start drinking more water – hydration is essential. Plan ahead for cross training with low impact exercises: sign up for a yoga class (there are several offered locally), tune up your bike (Beverly Bike and Ski is right here on Western), check out the pool schedule at Ridge Park. Start your core work to build torso muscle strength with exercises like crunches, planks, and bicycles; check out local fitness studios.
Tips: Warm up before you run and always stretch afterwards. Bring water with you. Recover with more water and a protein-rich snack following your run. For longer runs — 4 miles and over — go at a slower pace, about 30 to 45 seconds less than race pace, and always end the run with stretching. After Week 1, on rest days you can opt to cross train with a low impact exercise such as biking, swimming or yoga.
Good to Know: Tempo runs are sustained runs at a quicker pace to designed to runners maintain their pace for longer periods. Dynamic stretches are active movements performed at a slower pace (for example, lunges, arm circles, and squats) and used as warm-ups. Static stretches require extending a muscle and holding the position (for example, hamstring and calf stretches).
WEEK 1
4/3: Rest up and hydrate! Training starts tomorrow.
4/4: 2 mile run
4/5: Rest day
4/6: 3 mile run
4/7: 2 mile run
4/8: Rest day
4/9: 3 mile run
WEEK 2
4/10: 4 mile long run.
4/11: 2 mile run followed by core work
4/12: Rest day or cross train
4/13: 3 mile run
4/14: 3 mile run
4/15: Rest day, or cross train
4/16: 3 mile run
WEEK 3
4/17: 4.5 mile long run
4/18: 2 mile run, followed by core work
4/19: Rest day, or cross train
4/20: 10 minute warm up (walk or jog), dynamic stretching, two mile tempo run at 5K race pace, 10 minute cool down, static stretching
4/21: 3.5 mile run
4/22: Rest day, or cross train
4/23: 3 mile run
WEEK 4
4/24: 5 mile long run
4/25: 2.5 mile run, followed core work
4/26: Rest day, or cross train
4/27: 10 minute warm up (walk or jog), dynamic stretching, two mile tempo run at 5K race pace, 10 minute cool down, static stretching
4/28: 3 mile run
4/29: Rest day, or cross train
4/30: 3 mile run
WEEK 5
5/1: 5.5 mile long run
5/2: 2.5 mile run, followed by core work
5/3: Rest day, or cross train
5/4: 10 minute warm up (walk or jog), dynamic stretching, two mile tempo run at 5K race pace, 10 minute cool down, static stretching
5/5: 3.5 mile run
5/6: Rest day, or cross train
5/7: 3 mile run
WEEK 6
5/8: 6 mile long run
5/9: 2.5 mile run, followed by core work
5/10: Rest day, or cross train with low impact exercise
5/11: 10 minute warm up (walk or jog), dynamic stretching, two mile tempo run at 5K race pace, 10 minute cool down, static stretching
5/12: 3 mile run
5/13: Rest day, or cross train
5/14: 3 mile run
WEEK 7
5/15: 7 mile long run
5/16: 2.5 mile run followed by core work
5/17: Rest day, or cross train
5/18: 10 minute warm up (walk or jog), dynamic stretching, two mile tempo run at 5K race pace, 10 minute cool down, static stretching
5/19: 3.5 mile run
5/20: Rest day, or cross train
5/21: 3 mile run
WEEK 8
5/22: 6.5 mile long run
5/23: 2.5 mile run, followed by core work
5/24: Rest day or cross train
5/25: 10 minute warm up (walk or jog), dynamic stretching, two mile tempo run at 5K race pace, 10 minute cool down, static stretching
5/26: 2.5 mile run
5/27: Rest day, stretch
5/28: 1 run
5/29: Rest Day, stretch and get ready to race
RACE DAY!
5/30: Ridge Run 2022 – 6.2 mile run
