Running: 10 Mile Run, Beginner: 1.5 to 3.5 hrs/wk
16 weeks - $54.95
Total Hours: 35
Total Hours: 35
This 16-Week training plan is for the runner looking to step-up to a new distance and successfully complete a 10-mile event. Personal speed records will come at another race. The beginner plan is written for athletes intending to run, or run and walk, the event at a pace between 11 and 15 minutes per mile (finish time at 1:50 to 2:30). If you use the training plan “as is”, it is a 16-week program. The first week of the plan has you running three or four days. Two of the days are 20-minute runs and the third day is a 30-minute run. The plan helps you progress to a long run around two hours in length in Week 14. Every three or four weeks, rest weeks are included to help you recover, get stronger and faster.
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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Planned Time: 0:00:00
Relax
Workout #2 : Other
Greetings
Hello and thank you for choosing one of my professionally designed training plans to help you reach your athletic goals. My plans are structured to build your overall fitness, endurance, muscular endurance (the ability to swim, ride or run at race pace) and economy (the oxygen consumption required for a given pace.) The plan is designed to help you along the training process so you can successfully cross the finish line and meet your goal. The training plans have been tried and tested by athletes around the world with high levels of success. I want you to be successful too. You can find free downloadable supporting documents in several locations, including the right side of my TrainingPeaks main page here: http://home.trainingpeaks.com/training-and-nutrition-plans/plan-author.aspx?c=ZL4MKR4J2IGLY&d=all I look forward to helping you reach your training and racing goals. Gale Bernhardt www.galebernhardt.com www.facebook.com/GaleBernhardtConsulting https://twitter.com/GaleBernhardt
Hello and thank you for choosing one of my professionally designed training plans to help you reach your athletic goals. My plans are structured to build your overall fitness, endurance, muscular endurance (the ability to swim, ride or run at race pace) and economy (the oxygen consumption required for a given pace.) The plan is designed to help you along the training process so you can successfully cross the finish line and meet your goal. The training plans have been tried and tested by athletes around the world with high levels of success. I want you to be successful too. You can find free downloadable supporting documents in several locations, including the right side of my TrainingPeaks main page here: http://home.trainingpeaks.com/training-and-nutrition-plans/plan-author.aspx?c=ZL4MKR4J2IGLY&d=all I look forward to helping you reach your training and racing goals. Gale Bernhardt www.galebernhardt.com www.facebook.com/GaleBernhardtConsulting https://twitter.com/GaleBernhardt
Workout #3 : Run
Planned Time: 0:20:00
Warm-up ~ 10 min, then 5 x 10 sec accelerations (50 sec EZ jog RI), Cool down.
Workout #4 : Day Off
Planned Time: 0:00:00
Relax
Workout #5 : Run
Planned Time: 0:20:00
Run mostly in Zones 1-2 on a mostly flat course.
Workout #6 : Day Off
Planned Time: 0:00:00
Relax
Workout #7 : Run
Planned Time: 0:20:00
Run very easy, Zone 1 only. A soft surface like dirt or grass would be best.
Workout #8 : Run
Planned Time: 0:30:00
Run in Zones 1-2 on a mostly flat course.
Workout #9 : Day Off
Planned Time: 0:00:00
Relax