The ten-mile distance is ideal for runners who need to transcend a 10K however aren’t positive in the event that they’re able to decide to a half marathon but. It’s such a enjoyable distance, however there aren’t a number of coaching plans on the market for this distance so we determined to alter that!
We’ve put collectively newbie and intermediate 10-mile coaching plans that will help you cross the end line of your first 10-miler (hi there, automated PR!) or hit a private greatest at your favourite race.
When somebody asks me about 10 Mile Street Races, two instantly come to thoughts: the Cherry Blossom 10 Miler and the Broad Avenue Run. These races are a giant deal, a lot in order that they use a lottery system as a result of everybody desires a spot!
However what’s actually thrilling is how this distance is rising in recognition, with extra races popping up yearly.
10 Mile Coaching Plan
Irrespective of the gap you’re coaching for, each plan is rigorously structured into phases designed that will help you construct health and put together for race day. These phases usually embody base/construct, peak, and taper/race, every enjoying an vital function in your progress.
Inside these phases, you’ll additionally encounter down weeks, an vital piece of any coaching plan. Very like relaxation days, cutback weeks are deliberately included as a result of coaching is what breaks you down, whereas restoration is the place your physique builds again stronger.
This plan makes use of miles, however you’ll be able to convert it to operating by time if wanted.
You’ll additionally discover some tips about shifting days round and good power coaching concepts within the following suggestions! As a operating coach, I’ve helped lots of of runners with completely different distances and Coach Amanda has created 1000’s of coaching plans. So whereas not customized to you, we really feel fairly assured in getting you to the end line damage free.
10 Mile Coaching Plan Breakdown
As a result of we all know everyone seems to be coming at this distance from completely different beginning factors, we went forward and included 2 coaching plans! You possibly can snag them each and see what’s going to work greatest for you.
When you can comfortably run as much as 3 miles, the newbie plan is a good place to start out.
When you’ve already tackled a 10K, the intermediate plan is the next step.
These plans aren’t custom-made, so be at liberty to regulate them to suit your schedule. Simply be sure to maintain a few days between your velocity exercise and your longest run of the week to present your physique time to get better and carry out its greatest.
👉Get our free downloadable 10 mile plan and begin utilizing to coach on your race!
When you’re searching for one thing that’s extra customized to your particular person objectives, don’t overlook you’ll be able to at all times attain out to us for 1:1 teaching!!
Weeks 1-4
Base constructing is the muse of each coaching plan. Throughout this section, the objective is to steadily improve your weekly mileage so you’ll be able to construct a robust endurance base earlier than including more durable exercises.
Throughout this time now we have one actual focus: consistency.
- Guarantee you may have a basis of consistency we are able to construct on
- Incorporate runner power coaching so your physique can higher deal with lengthy distances
- You possibly can transfer power days as wanted, simply give your self time to get better earlier than a future
- Keep in mind power could make you a bit of sore, but it surely shouldn’t depart you so sore you’ll be able to’t do your subsequent exercise
- Cross coaching is non-obligatory, however a good way to enhance your cardio with low affect (even taking a stroll is a good choice should you don’t need to do one thing else!)
You don’t must spend hours within the gymnasium, even 20 to half-hour twice every week could make a giant distinction in stopping accidents and retaining you robust.
Moreover, we’ll do some small velocity exercises like hill sprints and strides. Each will assist you observe a bit of little bit of leg flip over to see what operating quick seems like and hill exercises construct additional leg power! We all know they’re robust, however so price it.
By Week 4, you’ll hit your first cutback week, the place mileage decreases, and there’s time to give attention to restoration. It is a nice likelihood to strive some mobility, it lets you keep per a exercise schedule, however in a method that SLOWS you down. I’ll admit, yoga isn’t my favourite, however even following a fast Peloton stream helps my physique really feel refreshed.
Weeks 5-8
That is the place we begin to superb tune your coaching by including a bit of little bit of spice.
Within the intermediate plan, we’ll add fartleks, extra hills and tempo runs.
These exercises are designed to push you outdoors your consolation zone and put together you each bodily and mentally for race day. They’ll assist you construct velocity, power, and confidence so you’ll be able to deal with regardless of the course throws your method.
When you’ve by no means performed velocity work earlier than, don’t fear! It’s regular to really feel a bit of intimidated at first. Simply keep in mind, the discomfort is short-term, and it’s there to make you stronger.
Make certain to prioritize restoration alongside these more durable exercises. Relaxation days, hydration, and correct diet are key to staying wholesome and attending to the beginning line able to crush your race.
Fueling?
If you recognize that your race goes to take greater than 90 minutes, it’s time to start out enjoying with fueling throughout these longer exercises. It’s going to assist you get better higher from the exercise AND provide the vitality to complete.
For everybody, as your runs are over 45 minutes, it’s a good time to dial in your hydration.
Weeks 9-10
Peak weeks in any coaching plan are robust—and that’s by design. The excellent news? It means race day is simply across the nook!
That is when your mileage might be at its highest, your velocity exercises might be their most intense, and also you would possibly even end up questioning if you are able to do it. Belief the method, and take it one exercise at a time.
Getting by way of peak week is a big psychological and bodily accomplishment. Tackling these challenges now will make you stronger and higher ready for something race day throws your method.
And right here’s the most effective half: restoration is true across the nook. When you’ve conquered peak week, you’ll ease into taper mode, the place your physique will get the prospect to relaxation and recharge earlier than the large day. Hold reminding your self that every one the exhausting work you’re placing in now will repay on the end line.
10 Mile Coaching Ideas
Regardless that this isn’t a brilliant frequent distance, it’s nonetheless a giant deal, it’s a double digit run! Listed here are some suggestions that will help you keep motivated and targeted as you’re employed towards your objective!
Straightforward Runs
Do not forget that 80% of your complete weekly quantity ought to be what all of us Zone 2 or simple operating. Which means you must have the ability to keep it up a dialog or sing your favourite track out loud throughout these runs.
When you’re utilizing the run/stroll methodology, that’s nice! Do no matter feels snug for you.
Don’t Skip the Heat Up
We’ve all heard Amanda say it 1,000,000 occasions, however she’s proper, the dynamic heat up issues!
Simply 5 to 10 minutes of a dynamic warm-up earlier than your run could make a giant distinction. You’ll really feel higher throughout your run and cut back your danger of damage. Actually, who doesn’t need that? So, take some time to prep your physique, you’ll thank your self later.
Observe Fueling
One of many greatest points for runners is understanding when and gasoline. This will get simpler with observe and your lengthy runs are the most effective time to do that!
Ideally the objective is to soak up 30-60 grams of carbohydrates per hour. Now 10 miles isn’t a loopy lengthy distance however the common end time might be anyplace from 1:45 to 2 hours so fueling ought to undoubtedly be part of your plan.
There are such a lot of choices on the market and it’s essential decide what’s going to give you the results you want. Take a look at out completely different manufacturers and even give complete meals a strive.
Get the Proper Gear
The best gear could make or break your run. Similar to with fueling, you need to take a look at out various kinds of gear throughout your coaching cycle to see what works greatest for you. There may be nothing worse than coming residence out of your race with some shock chaffing or blisters.
It’s factor that the RTTF group loves gear and in addition loves reviewing it to assist make your determination simpler. Right here’s just a few locations to start out:
Concentrate on Restoration
You’ve already examine this a number of occasions all through this text and that’s as a result of restoration is vital.
The distances could seem shorter within the coaching plan however it’s essential do not forget that coaching continues to be stress in your physique. Working, velocity exercises, power coaching all of it provides up. If you wish to keep robust and injury-free prioritize your restoration similar to you’ll your runs.
Restoration consists of not simply restoration runs, but additionally caring for muscle soreness by ensuring to foam roll, doing post-run stretches, and getting the correct amount of sleep each evening.
Phew, that was a number of data however you’re now able to deal with coaching for a ten mile highway race! We’re going to attempt to maintain including extra assets for you and the RTTF teaching group is right here if you need one thing extra customized to realize your objectives.
👉Print the ten mile coaching plan right here >>
Oh man there may be a lot extra we may inform you, that’s why there are 2,000 articles round right here! However in case you have a query, drop it beneath and we can assist level you to extra data!!!
Hopefully the free 10 mile coaching plan for learners makes you are feeling assured for the race or prepared to check your self.
In search of different coaching plans, we’ve acquired you coated!