Beginner Tarheel 10 Miler Training Plan |
|
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
Week 1 |
3 mile run @ 70% max heartrate |
Rest |
4miles w/ 2mile fast (race pace) |
Cross Train – Cycling, Swimming, Weight Training |
Rest |
6 mile w/ 4 mile @ 60% max heartrate |
Rest |
Week 2 |
4 mile run @ 70% max heartrate |
Rest |
5miles w/ 3mile fast (race pace) |
Cross Train – Cycling, Swimming, Weight Training |
Rest |
6 mile w/ 4 mile @ 60% max heartrate |
Rest |
Week 3 |
4 mile run @ 70% max heartrate |
Rest |
5miles w/ 3mile fast (race pace) |
Cross Train – Cycling, Swimming, Weight Training |
Rest |
8 miles w/ 6mile @ 60% max heartrate |
Rest |
Week 4 |
5 mile run @ 70% max heartrate |
Rest |
5miles w/ 4mile fast (race pace) |
Cross Train – Cycling, Swimming, Weight Training |
Rest |
6 mile w/ 4 mile @ 65% max heartrate (slightly faster than week before) |
Rest |
Week 5 |
5 mile run @ 70% max heartrate |
Rest |
6miles w/ 4mile fast (race pace) |
Cross Train – Cycling, Swimming, Weight Training |
Rest |
10 mile w/ 8 mile @ 60% max heartrate (take this workout easy and concentrate on steady pace through the 8 miles) |
Rest |
Week 6 |
6 mile run @ 70% max heartrate |
Rest |
5 miles @ 60% max heartrate |
Cross Train – Cycling, Swimming, Weight Training |
Rest |
10k @ race pace (short warm-up then hit it for 6.2 miles) |
Rest |
Week 7 |
4 mile run @ 65% max heartrate |
Rest |
8 miles w/ 4 miles @ race pace |
Cross Train – Cycling, Swimming, Weight Training |
Rest |
10 mile w/ 8 mile @ 70% max heartrate (kick your week 5 pace up a notch with this workout) |
Rest |
Week 8 |
6 mile run @ 70% max heartrate |
Rest |
5miles w/ 3mile fast (race pace) |
Cross Train – Cycling, Swimming, Weight Training |
Rest |
8 miles fast pace |
Rest |
Week 9 |
5 mile run @ 65% max heartrate |
Rest |
5miles w/ 3mile fast (race pace) |
Cross Train – Cycling, Swimming, Weight Training |
Rest |
6 mile @ 70% max heartrate |
Rest |
Week 10 |
5 mile @ 70% max heartrate |
Rest |
4miles @ 65% max heartrate |
Cross Train – Cycling, Swimming, Weight Training |
Very, very easy 20 mins jog |
Race!!!!! |
Rest |