Beginners 10 Mile Training Program



Beginners 10 Mile Training Program


Physical Therapist, Lauren Loberg shares a nine week training program to help prepare runners for a 10 mile race.

Ideally, you should be running three or more miles two to four times per week before starting the program. This training program shows the progression of three runs per week.

Lauren also recommends a forth workout day with a shorter, 20-30 minute recovery run or 40-60 minutes of cross training (biking, elliptical, yoga, swimming, etc.)

Runs can be performed as a run/walk if you are planning on walking part of the 10 mile on race day. For example, during the longer runs you can walk one minute every five minutes.

  • Warm-up with a five minute brisk walk
  • Plan runs on non-consecutive days
  • Make sure to listen to your body. If you experience pain, stop for the day. On your next scheduled run day, return to the previous run you were able to complete without pain.
Week # Run 1 Run 2 Run 3 Cross Training/Recovery Run Total Miles:
1 3 miles 3 miles 4 miles 40-60 min cross training OR 20-30 min recovery run 10 miles
2 3 miles 3 miles 5 miles 11 miles
3 3 miles 3 miles 6 miles 12 miles
4 3 miles 3 miles 5 miles 11 miles
5 3 miles 3 miles 7 miles 13 miles
6 4 miles 3 miles 8 miles 15 miles
7 3 miles 4 miles 9-10 miles 16-17 miles
8 3 miles 3 miles 7-8 miles 13-14 miles
9 3 miles 2 miles RACE 15 miles

 

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