Your Super Rad 4 Week 10k Training Plan

10k post

What up runners and fitness freaks? If you’re following me over on the Instacrack, you’ve been seeing my jazzy runner self covering some mileage and signing up for races. I’m super jazzy about coming back full throttle now. I even did a track workout today! Huzzah!

Anyhoozer, I have committed to some races over the summer…even the dreaded Steamboat Classic! But the 4 miler this year…not the crazy pants 15k where I saw Baby Jesus a few times. A handful of shorter distances on the calendar, and I’m hoping to whip my hienie back in shape to conquer that 1:45 half at the Chicago Half Marathon in the fall. Maybe even running for Team Bright Pink again.

My first race is coming up in less than a month. I’m hoping it’s the Possum Run 10k outside of Atlanta, but if my travel plans fall through, my fallback race will be the DG Five Miler here in good ol’ Chi Suburbia. Either way, I have a month to whip dis ass into shape. So I consulted everyone’s favorite crotchety local coach, Patches O’Houlihan, and he gave me this rad 4 week plan. Now, this is an advanced/experienced runner plan. If you’re a newbie or coming off a long hiatus, consult someone who knows what they’re talking about to tailor this plan for your needs. Also, if you’re some kind of good runner, you might need a little more in your plan. But if you’re a average age grouper competing against your best, this so far is my most favorite plan to date.

Now I only take one complete rest day a week. My body is ok with that. Yours might not be and that’s ok. Take two. Also, after a hard workout, go easy on yourself the next day if possible. You will get faster if you recover than if you go run your pants off everyday. You also don’t want to injure yourself. That would defeat the purpose of running a plan at all.

Week 1:

Day 1: 4 mile tempo run

Day 2: 2 mile speed fartlek

Day 3: Rest (or active rest: yoga, cycling, swimming)

Day 4: 3 miles easy, plus three hill repeats

Day 5: 7 mile long run

Day 6: 2.5 mile shake out run

Day 7 rest

Week 2:

Day 1: 4 mile tempo run

Day 2: 4 x 800 meters

Day 3: Rest (or active rest: yoga, cycling, swimming)

Day 4: 3 miles easy, plus three hill repeats

Day 5: 8 mile long run

Day 6: 2.5 mile shake out run

Day 7 rest

Week 3:

Day 1: 4 mile tempo run

Day 2: 5 x 800 meters

Day 3: Rest (or active rest: yoga, cycling, swimming)

Day 4: 3 miles easy, plus three hill repeats

Day 5: 10k practice time trial at tempo pace with 5 x 30 seconds at race pace

Day 6: 2.5 mile shake out run

Day 7 rest

Week 4:

Day 1: Cross train for 30 minutes. You’ve earned it.

Day 2: Sit on your couch and eat chips. I’m kidding. But it’s a total rest day.

Day 3: 2.5 mile tempo run.

Day 4: Sit on your couch, part 2.

Day 5: 3 mile shake out run. Super duper easy pace.

Day 6: Sit on your couch and hydrate. You’ve got a race tomorrow.

Day 7: WIN THAT RACE, YO!

So we’ll see how this goes. I’ve never ‘trained’ for a 10k before, so it’ll be interesting to see how this works out. Tweak this plan to work for you, of course. The philosophy is to gain strength, endurance, and speed quickly. Turns out you really can make that happen efficiently without running a bajillion miles a week. I’m still a skeptic, but I didn’t puke after my track workout today, so there’s that, I guess. I do add a lot of strength training and core work to this plan, because I have to do a lot of this training in the gym, so since I’m there…

What are some of your favorite race training plans? Do you always need a plan for racing or do you mostly wing it?

 

  


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