2014 Home Team – Intermediate Runners*
Crescent City Classic 10K
Training Plan & Personal Log
Training
Week
1
(3/3)
2
(3/10)
3
(3/17)
4
(3/24)
5
(3/31)
6
(4/7)
7
(4/14)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday Notes &
WEEK TOTAL
3 miles
Off
2 x 1 mile*
3 miles
Off
4 miles
Stretch &
Strengthen
3 miles
Off
2 x 1 mile
3 miles
Off
5 miles
Stretch &
Strengthen
4 miles
Off
4 x 800 meters**
3 miles
Off
6 miles
Stretch &
Strengthen
4 miles
Off
4 x 800 meters
3 miles
Off
6.5 miles
Stretch &
Strengthen
4 miles
Off
3 x 1 mile
3 miles
Off
7 miles
Stretch &
Strengthen
4 miles
Off
5-6 x 800 meters
3 miles
Off
5 miles
Stretch &
Strengthen
3 miles
Off
1 x 1 mile,
4 x 800 meters
2 miles
Off
CCC 10K!
April 19th
*1-mile repeats: Run one mile at your 10-K goal race pace or 10 seconds faster. Recover by jogging slowly for exactly half of your 1-mile time.
Repeat as directed.
**800-meter repeats: Run 800 meters at 5-K race pace. Recover with 2-3 minutes of slow jogging or active walking. You don’t want to fully
recover after each repeat, but you should be able to talk in one-word sentences before starting your next repeat.
Join our group on Facebook for training updates, fundraising tips, and Home Team updates!
Questions? Comments? Contact [email protected].
This schedule is only a suggestion. You are encouraged to train at your own pace based on your fitness level. We strongly advise you consult with your physician before taking on
any new physical endurance challenges.
2014 Home Team – Beginner Runners*
Crescent City Classic 10K
Training Plan & Personal Log
Training
Week
1
(3/3)
2
(3/10)
3
(3/17)
4
(3/24)
5
(3/31)
6
(4/7)
7
(4/14)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday Notes &
WEEK TOTAL
15 minute* run
Off
20 minute run
+ 2-3 striders**
15 minute run
Off
2 miles
Stretch &
Strengthen
20 minute run
Off
20 minute run
+ 2-3 striders
20 minute run
Off
3 miles
Stretch &
Strengthen
20 minute run
Off
25 minute run
+ 2-3 striders
20 minute run
Off
3 miles
Stretch &
Strengthen
25 minute run
Off
25 minute run
+ 2-3 striders
25 minute run
Off
4 miles
Stretch &
Strengthen
25 minute run
Off
30 minute run
+ 2-3 striders
25 minute run
Off
4 miles
Stretch &
Strengthen
30 minute run
Off
3 miles
+ 4-5 striders
30 minute run
Off
5 miles
Stretch &
Strengthen
2 miles
Off
20 minute run
+ 2 striders
15 minute run
Off
CCC 10K!
April 19th
*Concentrate on minutes rather than miles during the week as you build confidence. Don’t be afraid to take walk breaks, but try to keep your
breaks to no more than 1 minute. For example, run 4 minutes, walk 1 minute. If you feel exhausted, slow down! Start slow and finish your runs
strong.
**Striders: After your run, do some pickups or striders, which teach your legs quicker turnover. This is not a sprint; it’s simply a quicker pace.
Keep your feet centered underneath you and don’t overstride.
Join our group on Facebook for training updates, fundraising tips, and Home Team updates!
Questions? Comments? Contact [email protected].
This schedule is only a suggestion. You are encouraged to train at your own pace based on your fitness level. We strongly advise you consult with your physician before taking on
any new physical endurance challenges.
Training
Week
Monday
Notes
Tuesday
Notes
Wednesday
Notes
Thursday
Notes
Friday
Notes
Saturday
Notes
Sunday Notes &
WEEK TOTAL
1
(3/3)
2
(3/10)
3
(3/17)
4
(3/24)
5
(3/31)
6
(4/7)
7
(4/14)
It is helpful to track daily: How many miles (ACTUAL) you ran, time and pace; what you ate; and how you felt after; last column is to track
that day and your weekly totals. Example tracker below.
Week 3
3/17
4 miles treadmill
– 40 min; banana
and almonds pre
run/protein bar
post; sluggish
Rest
(ate extra whole
grain carbs)
2 miles outside; 22
min; protein shake
1 hr before;
banana post; more
energy today
3 miles treadmill
– 31 min; banana
and almonds pre
run/protein bar
post; tight/need +
stretching
Rest
(ate extra whole
grain carbs)
6 miles; mix
run/walk; slower
pace
Strength trained
with weights (30
min)
15 MILES
TOTAL