This plan is designed for an novice to advanced runner that runs 20-30 miles a week with a long run of 8+ miles already. If you are using a heart rate monitor or use pacing zones this plan is for you.
Principles of Training:
The key to success is to build gradually. Everyone progresses differently, so listen to your mind and body. If you need a day off take it, and then continue with the next days plan.
The purpose is to adapt to the distance of your event.
This is done by being consistent in your training plan to provide the body time to improve and get stronger.
Training for an event is challenging, so proper rest is an important part of training.
Structure of your training sessions:
Warm-up: The warm up is done to raise the heart rate and blood flow to the working muscles and prepare the body. It should consist of 5 minutes or more. A very easy jog followed by some active stretches.
Main-set: This is the bulk of your workout. Example: 5 mile run at moderate pace.
Cool-Down: Should be light 5 minute jog or walk. After you can perform you relax stretches.
At Event (What to expect):
If this is your first time running a 10k it can be hugely rewarding and an ideal introduction to longer events. Just getting to the start line is a step towards finishing your goal. Don’t worry about time or pace just focus on the coarse and run steady. The training you did will pay off.
Most events will have designated parking. As you arrive keep an eye on the crowd and where they are going. Everyone usual gathers in the right area. If you have pre-registered get your Bib # first (unless you have it already). Many events have announcers to keep you updated on time and where and what to do.
Keep an eye on time before the race starts. Make should you visit bathrooms and make sure you have your Bib # pinned on your shirt. Have time to warm up (slow jog) and stretch before.
Lining Up and start:
All races start with the fastest in front and those expected to finish later, further back. Some races have Pacers to help you pace out the race. Find your place accordingly. At start there is usually a gun or announcement of start of race. Dont start out to fast. Main Race and Finish:
During race you will see volunteers directing you where to go. At water stops hydrate if you need it and thank a volunteer.
At finish you will see a clear banner with a time clock. Volunteers will have water for you at end and direct you towards food and refreshments.
Good Luck, Be safe and Have Fun!!
Attachment is on the paper clip. for the strength part only use body weight
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.
Go to www.shawncrotto.com for Active Release stretch before and after workouts. or go to: https://youtu.be/eWDhwmRrfRg
On soft surface. Heart rate zone 1-2 only. Check cadence several times (21 plus right foot strikes in 15 seconds).
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.