Run-Walk 10k Training Plan Week 10
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 10 Jul 29 |
Jul 29 Run+Walk 40 mins |
Jul 30 Cross-Train 30 mins |
Jul 31 Run+Walk 34 mins |
Aug 1 Rest |
Aug 2 Run+Walk 34 mins |
Aug 3 Rest |
Aug 4 10K Race! |
Daily Breakdown
Monday - Run+Walk40 mins @ 65-70% heart rate max
Warm up walking 5 minutes - then run for 5 minutes followed by 1 minutes of walking repeatedly for a total of 30 minutes. Cool down walking 5 minutes.
Congratulations! You've made it to race week! And that is the tough part! Race day is all about celebrating your active lifestyle. Review your training log to remind yourself just how far you've come!
Tuesday - Cross-Train
30 mins @ 60-65% heart rate max
Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for 10K training.
Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at an easy-to-moderate effort level.
Go with what you know and avoid making any drastic changes to your exercise or diet program this week. It may be tempting to workout more or eat a lot more veggies in the hopes to perform better but changing too much at once can wreak havoc on race day.
It is wise to maintain your program and go with what your body is used to. You are well prepared and will do well on race day!
Wednesday - Run+Walk
34 mins @ 80-85% heart rate max
Warm up walking 5 minutes - then run for 5 minutes followed by 1 minutes of walking repeatedly for a total of 24 minutes. Cool down walking 5 minutes.
Race morning follow everything you've practiced all training season. From apparel and shoes to your pre-race meal, go with what you know. Every training session was a "dress rehearsal" for race day. Practice your Race Eve Dinner, breakfast and everything you plan to wear on race day.
The more prepared you are, the less can go wrong.
Thursday - Rest
If you are nervous about participating in the race, you are feeling very normal emotions, especially if you are a first-timer. Being nervous is good. It means you respect the distance and are excited about participating in the race.
When the nerves kick in, take a few minutes and reflect on all the training sessions you did this season. You are very well prepared and the excitement and nervousness you feel is all part of the journey.
Friday - Run+Walk
34 mins @ 60-70% heart rate max
Warm up walking 5 minutes - then run for 5 minutes followed by 1 minutes of walking repeatedly for a total of 24 minutes. Cool down walking 5 minutes.
Walk 20 minutes at an easy effort and rest up for race day. Line up according to your estimated pace on race day. This will accomplish two very important things; you will not get caught up in going out too fast, and you will avoid getting bumped and pushed by participants faster than you.
The front of the pack is reserved for the super fast and elite [they finish the race before we reach the half way point!].
The middle of the pack is for the "kind of fast" participants moving at about a 10:00-12:00 pace per mile.
The middle to end of the start line is the VIP area for the mortal participants going at a 12:00 minute per mile. This is the place to start efficiently and get right into your tempo without having to deal with lots of runners passing or bumping you. It's also where all the "fun" is happening too!
Saturday - Rest
Rest Take the day to relax and review the race information (directions, start times, course).
Sunday - 10K Race! @ 65-70% heart rate max
Run 5 minutes - Run 1 minutes repeatedly through the race. Rise early enough to arrive at the race 45 minutes prior to the start. That will give you plenty of time to park, find the race, and use the bathroom too!
Line up in the middle to back of the pack to avoid getting swept up in the speed of the crowd and excitement. Start out slowly and gradually increase your race pace one you reach the halfway point!
Disclaimer
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