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  • WG 10k Race Plan C.edit

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    doriscristea
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    This document outlines a 12-week training plan for a 10k race. It provides details on the weekly schedule, which includes cross-training and runs of varying distances and intensities. The plan starts with shorter, easier runs and progresses to include longer runs, speed work, and a race at the end of week 12. Key terms are defined, such as "ST" for striders and "RP" for race pace. Tips are given for warming up, maintaining an easy conversational pace on most runs, and cross-training to support running performance and injury prevention.

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    This document outlines a 12-week training plan for a 10k race. It provides details on the weekly schedule, which includes cross-training and runs of varying distances and intensities. The plan starts with shorter, easier runs and progresses to include longer runs, speed work, and a race at the end of week 12. Key terms are defined, such as "ST" for striders and "RP" for race pace. Tips are given for warming up, maintaining an easy conversational pace on most runs, and cross-training to support running performance and injury prevention.

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    © All Rights Reserved
    Descărcați ca PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    14 vizualizări1 pagină

    WG 10k Race Plan C.edit

    Încărcat de

    doriscristea
    This document outlines a 12-week training plan for a 10k race. It provides details on the weekly schedule, which includes cross-training and runs of varying distances and intensities. The plan starts with shorter, easier runs and progresses to include longer runs, speed work, and a race at the end of week 12. Key terms are defined, such as "ST" for striders and "RP" for race pace. Tips are given for warming up, maintaining an easy conversational pace on most runs, and cross-training to support running performance and injury prevention.

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    © All Rights Reserved
    Descărcați ca PDF, TXT sau citiți online pe Scribd
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    din 1

    PRESENTED BY

    WELL+GOOD S
    10K
    TRAINING
    PLAN
    M T W TH F S SU
    WEEK
    1
    XT 20 MIN
    EASY
    30 MIN
    EASY
    REST REST OR
    XT
    35 MIN
    EASY
    REST
    WEEK
    2
    XT 25 MIN
    EASY
    30 MIN
    EASY
    REST REST OR
    XT
    40 MIN
    EASY
    REST
    WEEK
    3
    XT 30 MIN
    EASY
    30 MIN
    EASY
    REST REST OR
    XT
    35 MIN
    EASY
    REST
    WEEK
    4
    XT 3 MILES
    EASY
    4.5 MILES
    EASY
    REST XT 4 MILES
    EASY
    REST
    WEEK
    5
    XT 3.5 MILES
    EASY
    4 MILES
    EASY
    REST 2.5 MILES
    EASY
    6 MILES
    EASY
    3 MILES
    EASY
    WEEK
    6
    XT 2 MILES
    EASY
    4-5 MILES,
    ST
    1/4
    REST 3 MILES
    EASY
    5 MILES,
    ST
    1/4
    3 MILES
    EASY
    WEEK
    7
    XT 3 MILES
    EASY
    4-5 MILES,
    ST
    1/4
    REST 3 MILES
    EASY
    7 MILES,
    ST
    1/4
    3 MILES
    EASY
    WEEK
    8
    XT 2 MILES
    EASY
    5 MILES,
    ST
    1/4
    REST 3 MILES RP 5 MILES,
    ST
    1/4
    5 MILES
    EASY
    WEEK
    9
    XT 3 MILES
    EASY
    4-5 MILES,
    ST 1/4
    REST 2 MILES RP 8 MILES,
    ST
    1/4
    4 MILES
    EASY
    WEEK
    10
    XT 3.5 MILES
    EASY
    4-5 MILES,
    ST
    1/4
    REST 2 MILES RP 7 MILES,
    ST
    1/4
    4-5 MILES
    EASY
    WEEK
    11
    XT 3 MILES
    EASY
    3-4 MILES,
    ST
    1/4
    REST 2 MILES RP 4 MILES,
    ST
    1/4
    3-5 MILES
    EASY
    WEEK
    12
    XT 2 MILES
    EASY
    3-4 MILES
    EASY
    2
    MILES
    RP
    REST OR
    2 MILES
    EASY
    RACE DAY REST
    CREATED BY ROBIN ARZON
    Number one mistake new runners make? Going out too fast, getting frustrated, and stopping. Resist
    the urge to sprint out of the gate. Your pacing will come. Just focus on staying out there. Avoid
    skipping ahead or compounding workouts if you miss a day. Above all: LISTEN to your body. We are
    capable of EXTRAordinary things.
    Enjoy the journey! @RobinNYC
    4 TIPS TO MAXIMIZE
    YOUR CROSS TRAINING
    Cross training can make you a faster,
    more efcient runner, says Soho
    Strength Lab co-owner Albert Matheny.
    Plus it helps offset the stress lots of mile-
    age puts on your body. Here are his tips
    for getting both benets from your cross
    training:
    1. Runners tend to lack exiblity and
    have strong quads, but weak glutes and
    hamstrings. Choose exercises that work
    on those areas. Squats and dead lifts
    are great for strength, exibiity, and
    range of motion.
    2. Go for moderate weights. Your goal
    is running, not lifting. Go for moderate
    weights twice a week, focusing on full-
    range motion and form.
    3. If youre cross training on a day youre
    also running, do your strength training
    before endurance. You dont want to
    try to lift weights when youre already
    fatigued. Your form isnt going to be
    good and your glycogen stores will be
    depleted.
    4. Dont overdo it. Both running and
    cross training stress your body, and
    theres a cumulative effect. You cant
    do everything at once. Be aware of how
    much youre doing overall. As in, no
    boot camp on your long run day, okay?
    NEED TO KNOW:
    + Before every run, take ve minutes to jog or briskly
    walk as a warm-up. Get the endorphins owing.
    + Your key: ST=STRIDERS, a type of speed work at
    the end of the run. In the nal quarter or half mile (depending on
    whether its marked 1/4 or 1/2), alternate picking up the pace for
    20-30 second bursts (or a few blocks) and back to a
    comfortable pace.
    RP= your ideal Race Pace.
    + This is what it means to run easy: When you can
    pass the Talk Test. Can you sing a verse of your favorite song
    or talk to a friend during the run? Good. Maintain that conversa
    tional pace the entire run.
    + You start with a xed time run to build a base.
    Dont worry about mileage or your pace until you start tracking
    mileage in week four.

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