10K Advanced Training - Kerri Strauss and Phillip Crosby
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
TOTAL MILEAGE
1
3 MILE RUN & STRENGTH TRAINING
30 MIN. TEMPO RUN
6 X 400 MILE PACE
3 MILE RUN + STRENGTH TRAINING
REST or 30 MIN. CROSS TRAINING
5 MILES W/ 2 MILES AT A 10K PACE
6 MILES RUN
21.5 +
2
3 MILE RUN & STRENGTH TRAINING
4.5 MILE "FARTLEK" RUN
7 X 400 MILE PACE
4 MILE RUN + STRENGTH TRAINING
REST or 30 MIN. CROSS TRAINING
5 MILES W/ 2 MILES AT A 10K PACE
7 MILES RUN
25 +
3
3 MILE RUN & STRENGTH TRAINING
50 MIN. TEMPO RUN
8 X 400 MILE PACE
5 MILE RUN + STRENGTH TRAINING
REST or 30 MIN. CROSS TRAINING
5 MILES W/ 3 MILES AT A 10K PACE
8 MILES W/ LAST 1/4 FASTER PACE
28 +
4
3 MILE RUN & STRENGTH TRAINING
3.5 MILE "FARTLEK" RUN
9 X 400 MILE PACE
3 MILE RUN + STRENGTH TRAINING
REST or 30 MIN. CROSS TRAINING
REST
10K OR 6 MILE RUN TIMED
17.5 +
5
3 MILE RUN & STRENGTH TRAINING
50 MIN. TEMPO RUN
10 X 400 MILE PACE
6 MILE RUN + STRENGTH TRAINING
REST or 30 MIN. CROSS TRAINING
6 MILES W/ 2 MILES AT A 10K PACE
8 MILES RUN
30.5 +
6
3 MILE RUN & STRENGTH TRAINING
3.5 MILE "FARTLEK" RUN
11 X 400 MILE PACE
3 MILE RUN + STRENGTH TRAINING
REST or 30 MIN. CROSS TRAINING
REST
9 MILE RUN
21 +
7
3 MILE RUN & STRENGTH TRAINING
60 MIN. TEMPO RUN
12 X 400 MILE PACE
6 MILE RUN + STRENGTH TRAINING
REST or 30 MIN. CROSS TRAINING
6 MILES W/ 2 MILES AT A 10K PACE
10 MILES W/ LAST 1/4 FASTER PACE
34 +
8
3 MILE RUN & STRENGTH TRAINING
3.5 MILE "FARTLEK" RUN
6 X 400 MILE PACE
3 MILE RUN
REST OR 1 - 3 MILES
REST
10K RACE DAY
17 +
* Designed to create one instance of covering race distance +.
CROSSTRAINING = ANOTHER FORM OF AEROBIC EXERCISE (SWIMMING, CYCLING, X-COUNTRY SKIING, SNOW SHOEING, WALKING, ETC)
STRENGTH TRAINING = PUSH UPS, PULL UPS, FREE WEIGHTS, OR ANY WEIGHT TRAINING AT YOUR HEALTH CLUB.
TEMPO RUN = FIRST 10-15 MIN EASY PACE ->10-20 MIN. PEAK PACE -> FINISH 5-10 MIN EASY PACE
"FARTLEK" - Translation "speed play" Two to six times during the run pickup your speed to fast run for 30 seconds to one minute. The pace of the speed play should be appreciably faster than what you think you might be able to do for the full 5km distance.
The Squannacook River Runner and the Groton Road Race are not liable for any injuries suffered prior to, during or following participation in the Groton Road Race. It is your responsibility to verify that you are physically fit and have sufficiently trained for the completion of this running event. Please consult your physician before beginning your training program.
Remember to stretch before and after, and give yourself adequate time to recover between workouts. Also invest in a good pair of running sneakers (www.marxrunning.com, www.alecs-shoes.com, www.modells.com, or any store of your choice).
Runners providing training programs are not specialists or doctors, but veteran runners themselves. Contact us at sqrrtrack@verizon.net.
Novice is for new runners, or those that have taken a break over the winter.
Intermediate is for runners with prior race experience who are looking to improve their performance. You should be running 3 times a week before beginning this plan.
Advanced is for competitive runners who are in great physical shape, and are looking to achieve their best.
If you are unsure as to which program to choose, start off with the Novice program – you can always increase your mileage later!
