10MI BEGINNER TRAINNING
10MI BEGINNER TRAINNING
Length
4 Weeks
Plan Description
10-Mile Training Program for Beginners
Duration: 4 Weeks
Time Goals:
2 hours 15 minutes – 1 hour 45 minutes
Weekly Distance:
5 miles – 7 miles
This 4-week training program is specifically crafted for intermediate to advanced runners who are ready to tackle a 10-mile race, particularly the Cherry Blossom 10 Mile race. Below is an outline of the key prerequisites necessary to successfully engage with this program, along with insights into the training structure.
Prerequisites
Before you begin this training regimen, ensure you meet the following criteria:
- Consistent Running Experience:
You should have been running 4 to 5 days per week for at least 6 months. This consistent mileage will provide you with the stamina needed for the upcoming challenges.
- Race Completion:
deally, you should have completed a combination of 5k races (3.1 miles) and at least one 10-mile race. This experience will help you understand race day dynamics and pacing strategies.
- Specific Race Preparation:
This training plan is tailored for runners specifically preparing for the Cherry Blossom 10 Mile race. Familiarity with the event's course and conditions can aid in your preparedness.
- Incorporation of Speed Work:
You should be comfortable including speed workouts in your training routine. Speed work is critical in enhancing your performance and building your overall running economy.
-Knowledge of Recovery Practices:
An understanding of the importance of rest, recovery days, strength training, and cross-training is crucial. These elements play vital roles in helping you avoid injury and improve your overall fitness.
Training Structure
The program is structured to incrementally build your endurance while also integrating speed and strength workouts. Here’s an overview of what you can expect over the next four weeks:
1. Weekly Mileage:
Each week, you will average between 5 to 7 miles. This will include varied workouts designed to enhance your long-distance running capabilities.
2. Long Runs:
Scheduled long runs will be core components of your training. These sessions help to build endurance, preparing your body for the distance of the race.
3. Speed Work:
Incorporate specific speed training sessions, such as intervals or tempo runs, to develop your anaerobic threshold and increase your overall pace.
4. Rest and Recovery:
Include at least one or two rest days each week. Recovery is just as important as training, allowing your body to repair and strengthen.
5. Strength and Cross-Training:
Integrate strength training and cross-training (such as cycling or swimming) to develop overall fitness and reduce the risk of injury.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Sunday Sample Workout Details
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
17mi | 7mi |
X-Train
x1
|
—— | —— |
Strength
x1
|
—— | —— |
Day Off
x1
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
17mi | 7mi | |
|
—— | —— | |
|
—— | —— | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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