MI ATHLETIC CLUB
10K RUN
BEGINNER’S TRAINING PLAN
OUR PROMISE TO YOU…
To motivate, inspire and
empower with integrity
in everything we do.
Think of us as your
personal health
cheerleader, swami and
role model. Together
WE are unstoppable!
Join us for group
training runs as we
inspire and motivate
YOU to complete your
1st, 2nd or 100th half
marathon!
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Week 1
January 26 - Feb. 1
2 MILES EZ
OR CT
REST
DAY
2
MILES
2.5 MILES
OR CT
2
MILES
REST
DAY
2.5 MILES
ON YOUR OWN
Week 2
February 2 -8
2 MILES EZ
OR CT
REST
DAY
2
MILES
2.5 MILES
OR CT
2.5
MILES
REST
DAY
Week 3
February 9 - 15
2 MILES EZ
OR CT
REST
DAY
2.5
MILES
2.5 MILES
OR CT
2.5
MILES
REST
DAY
Week 4
February 16 - 22
3 MILES EZ
OR CT
REST
DAY
3
MILES
3 MILES
OR CT
2.5
MILES
REST
DAY
Week 5
February 23 - Mar. 1
3 MILES EZ
OR CT
REST
DAY
3
MILES
3.5 MILES
OR CT
3
MILES
REST
DAY
Week 6
March 2 - 8
4 MILES EZ
OR CT
REST
DAY
3
MILES
3.5 MILES
OR CT
3
MILES
REST
DAY
Week 7
March 9 - 15
4 MILES EZ
OR CT
REST
DAY
3.5
MILES
4 MILES
OR CT
3.5
MILES
REST
DAY
3 MILES EZ
OR CT
REST
DAY
3
MILES
3 MILES
OR CT
3
MILES
REST
DAY
PARKING: FREE 3-hour
parking located in the
Week 8
March 16 - 22
77 Central Garage off
CROSS%TRAIN*(CT):*
77th Ave SE
MI ATHLETIC CLUB GROUP TRAINING RUN
DISTANCE: 3 MILES
LOCATION: MI ATHLETIC CLUB
SE CORNER OF 78TH AVE SE & SE 27TH ST,
MERCER ISLAND 98040
TIME: 8:00AM
4 MILES
ON YOUR OWN
MI ATHLETIC CLUB GROUP TRAINING RUN
DISTANCE: 4 MILES
LOCATION: MI ATHLETIC CLUB
SE CORNER OF 78TH AVE SE & SE 27TH ST,
MERCER ISLAND 98040
TIME: 8:00AM
MI ATHLETIC CLUB GROUP TRAINING RUN
DISTANCE: 5 MILES
LOCATION: MI ATHLETIC CLUB
SE CORNER OF 78TH AVE SE & SE 27TH ST,
MERCER ISLAND 98040
TIME: 8:00AM
MI ATHLETIC CLUB GROUP TRAINING RUN
DISTANCE: 5.5 MILES
LOCATION: MI ATHLETIC CLUB
SE CORNER OF 78TH AVE SE & SE 27TH ST,
MERCER ISLAND 98040
TIME: 8:00AM
MI ATHLETIC CLUB GROUP TRAINING RUN
DISTANCE: 6 MILES
LOCATION: MI ATHLETIC CLUB
SE CORNER OF 78TH AVE SE & SE 27TH ST,
MERCER ISLAND 98040
TIME: 8:00AM
RACE DAY!
Not$a$weight+bearing$activity.$Examples$are$biking,$swimming,$rowing$or$elliptical$trainer.$You$want$to$maintain$and$build$on$your$aerobic$>itness,$while$also$giving$
your$body$a$rest$from$the$wear$and$tear$of$running.
REST*DAYS:*
Beginning$runners$or$those$who$may$be$experienced$at$running$but$training$for$their$>irst$half$marathon,$it's$important$to$take$two$days$off$from$running$during$the$
week$to$allow$your$joints$and$muscles$adequate$time$to$rest.