Here’s my 10K training plan (click image to view the full glory)! It’s a bastardized combination of Hal Higdon’s novice and intermediate 10K plans.
I liked the cross-training and stretch/strength days that the novice plan called for, but it didn’t include any speedwork or tempo runs. It also only built up to the longest run of 5.5 miles before tapering the last week.
On the other hand, the intermediate plan had speedwork and tempo runs, but it included quite a bit of running and eventually built up to the longest run of 8 miles.
So my combination of the two includes a day of cross-training, a day of stretching/strengthening, a day for speedwork or a tempo run, a rest day, and other general running days with a buildup to the longest run of 6 miles the weekend before the race.
I’ll be riding my bike for the cross-training, and stretching/strengthening will either be a yoga class at my gym or a Jillian Michaels DVD with hand weights at home — maybe alternating each week.
Tonight I’m going to flow yoga, which is a first for me. I love, love, love trying new things — and also jumping into a new training plan!!
6 miles, baby! This was the farthest I’ve ever run… and it was amazing.
Aaron and I ran along the Burke-Gilman Trail to Wallingford (nearly to my old apartment/the I-5 overpass) and back on a pleasant, partly sunny Saturday afternoon. We kept a comfortable, steady pace (10:29 average) — easy enough to chat, per Hal Higdon’s instructions — and we ran the entire time.
Just to recap: a) this was the farthest I’ve ever run; b) this was the first time that I’ve run for more than an hour; and c) we ran the entire time.
My legs felt a bit wobbly afterward, but the run felt amazingly good. Outdoor runs are far superior to treadmill runs for so many reasons, including fresh air, interesting scenery, cool breezes and a sense of going somewhere. I’ll look forward to these Saturday runs, even though they’ll be long — 7 miles for the next two Saturdays.
Not that the distance is a bad thing. I felt like I could have run 10 miles… or more. Conquering a new distance makes the 15K, half-marathon and marathon seem less intimidating.
I ran 20.5 miles this past week, including 10 miles in two days (Friday and Saturday). This is nuts. For the first time, I feel like a runner.
And it feels awesome.