The ten-mile distance is ideal for runners who need to transcend a 10K however aren’t certain 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 whole lot 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 can assist you cross the end line of your first 10-miler (good day, automated PR!) or hit a private finest at your favourite race.
When somebody asks me about 10 Mile Highway 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 can assist you construct health and put together for race day. These phases sometimes embody base/construct, peak, and taper/race, every enjoying an essential position in your progress.
Inside these phases, you’ll additionally encounter down weeks, an essential 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 may convert it to operating by time if wanted.
You’ll additionally discover some tips about transferring days round and good energy coaching concepts within the following ideas! As a operating coach, I’ve helped tons 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 harm 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’ll be able to snag them each and see what’s going to work finest for you.
In case you can comfortably run as much as 3 miles, the newbie plan is a superb place to begin.
In case you’ve already tackled a 10K, the intermediate plan is the next step.
These plans aren’t custom-made, so be happy to regulate them to suit your schedule. Simply ensure to maintain a few days between your velocity exercise and your longest run of the week to offer your physique time to get well and carry out its finest.
👉Get our free downloadable 10 mile plan and begin utilizing to coach in your race!
In case you’re in search of one thing that’s extra customized to your particular person objectives, don’t overlook you may all the time attain out to us for 1:1 teaching!!
Weeks 1-4
Base constructing is the muse of each coaching plan. Throughout this part, the objective is to steadily enhance your weekly mileage so you may construct a robust endurance base earlier than including more durable exercises.
Throughout this time we’ve got one actual focus: consistency.
- Guarantee you’ve got a basis of consistency we are able to construct on
- Incorporate runner energy coaching so your physique can higher deal with lengthy distances
- You’ll be able to transfer energy days as wanted, simply give your self time to get well earlier than a future
- Keep in mind energy could make you just a little sore, but it surely shouldn’t go away you so sore you may’t do your subsequent exercise
- Cross coaching is elective, however a good way to enhance your cardio with low impression (even taking a stroll is a superb choice when you don’t need to do one thing else!)
You don’t have to spend hours within the fitness center, even 20 to half-hour twice per week could make a giant distinction in stopping accidents and conserving you robust.
Moreover, we’ll do some small velocity exercises like hill sprints and strides. Each will enable you apply just a little little bit of leg flip over to see what operating quick looks like and hill exercises construct further leg energy! We all know they’re powerful, however so value 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 probability to strive some mobility, it lets you keep according to a exercise schedule, however in a manner that SLOWS you down. I’ll admit, yoga isn’t my favourite, however even following a fast Peloton circulate helps my physique really feel refreshed.
Weeks 5-8
That is the place we begin to advantageous tune your coaching by including just a little little bit of spice.
Within the intermediate plan, we’ll add fartleks, extra hills and tempo runs.
These exercises are designed to push you exterior your consolation zone and put together you each bodily and mentally for race day. They’ll enable you construct velocity, energy, and confidence so you may deal with regardless of the course throws your manner.
In case you’ve by no means performed velocity work earlier than, don’t fear! It’s regular to really feel just a little intimidated at first. Simply keep in mind, the discomfort is non permanent, and it’s there to make you stronger.
Be certain to prioritize restoration alongside these more durable exercises. Relaxation days, hydration, and correct vitamin are key to staying wholesome and attending to the beginning line able to crush your race.
Fueling?
If that your race goes to take greater than 90 minutes, it’s a great time to begin enjoying with fueling throughout these longer exercises. It’ll enable you get well higher from the exercise AND provide the power 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 powerful—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 peak week is a large psychological and bodily accomplishment. Tackling these challenges now will make you stronger and higher ready for something race day throws your manner.
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. Maintain reminding your self that each one the arduous work you’re placing in now will repay on the end line.
10 Mile Coaching Ideas
Though this isn’t an excellent frequent distance, it’s nonetheless a giant deal, it’s a double digit run! Listed here are some ideas that can assist you keep motivated and targeted as you’re employed towards your objective!
Straightforward Runs
Do not forget that 80% of your whole weekly quantity must be what all of us Zone 2 or straightforward operating. Which means you must be capable to stick with it a dialog or sing your favourite music out loud throughout these runs.
In case you’re utilizing the run/stroll technique, that’s nice! Do no matter feels comfy for you.
Don’t Skip the Heat Up
We’ve all heard Amanda say it one million instances, 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 scale back your threat of harm. Truthfully, who doesn’t need that? So, take a while to prep your physique, you’ll thank your self later.
Apply Fueling
One of many largest points for runners is realizing when and learn how to gasoline. This will get simpler with apply 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 shouldn’t be a loopy lengthy distance however the common end time will be wherever 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 you should decide what will give you the results you want. Check out completely different manufacturers and even give complete meals a strive.
Get the Proper Gear
The correct gear could make or break your run. Similar to with fueling, you need to check out several types of gear throughout your coaching cycle to see what works finest for you. There may be nothing worse than coming house out of your race with some shock chaffing or blisters.
It’s a great factor that the RTTF group loves gear and likewise loves reviewing it to assist make your resolution simpler. Right here’s just a few locations to begin:
Concentrate on Restoration
You may have already examine this a number of instances all through this text and that’s as a result of restoration is essential.
The distances could seem shorter within the coaching plan however you should do not forget that coaching remains to be stress in your physique. Working, velocity exercises, energy coaching all of it provides up. If you wish to keep robust and injury-free prioritize your restoration identical to you’d your runs.
Restoration consists of not simply restoration runs, but in addition taking good care of muscle soreness by ensuring to foam roll, doing post-run stretches, and getting the correct quantity of sleep each evening.
Phew, that was a whole lot 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 sources 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’s a lot extra we may inform you, that’s why there are 2,000 articles round right here! However if in case you have a query, drop it beneath and we may also help level you to extra data!!!
Hopefully the free 10 mile coaching plan for newcomers makes you’re feeling assured for the race or prepared to check your self.
On the lookout for different coaching plans, we’ve obtained you lined!
