|1||1.5 mile run||Cross-Train or rest||1.5 mile run (race pace)||Rest||2 mile run||25-30 min EZ run orCross-Train||Rest|
|2||2 mile run||Cross-Train or rest||2 mile run (race pace)||Rest||2.5 mile run||25-30 min EZ run orCross-Train||Rest|
|3||2.5 mile run||Cross-Train or rest||2 mile run (race pace)||Rest||2.5 mile run||30-35 min EZ run orCross-Train||Rest|
|4-5||2.5 mile run||Cross-Train or rest||2 mile run (race pace)||Rest||3.5 mile run||35 min EZ run orCross-Train||Rest|
|6-7||3 mile run||Cross-Train or rest||2.5 mile run (race pace)||Rest||4 mile run||35-40 min EZ run orCross-Train||Rest|
|8||3 mile run||Cross-Train||2.5 mile run (race pace)||Rest||4.5 mile run||35-40 min EZ run orCross-Train||Rest|
|9-10||3.5 mile run||Cross-Train||3 mile run (race pace)||Rest||5 mile run||40 min EZ run orCross-Train||Rest|
|11||3 mile run||CT or Rest||CT or Rest||2 mile run||Rest||10K Race!||1.5 mile recovery run|
If you don’t run as often or the other schedule seems too difficult for you right now then use the Level 1 training program to help you get in shape for the race. It starts out fairly easy and gradually becomes more challenging. See tips below for a happy run.
|1||3 mile run||Cross-Train||2.5 mile run (race pace)||Rest||3 mile run||30 min run/walk||Rest|
|2||3 mile run||Cross-Train||3 mile run (race pace)||Rest||3.5 mile run||35-40 min run/walk||Rest|
|3||3.5 mile run||Cross-Train||3.5 mile run (race pace)||Rest||4 mile run||35-40 min run/walk||Rest|
|4-5||4 mile run||Cross-Train||3.5 mile run (race pace)||Rest||4.5 mile run||40-45 min run/walk||Rest|
|6-7||4 mile run||Cross-Train||3 mile run (race pace)||Rest||5 mile run||40-45 min run/walk||Rest|
|8||4 mile run||Cross-Train||3.5 mile run (race pace)||Rest||6 mile run||40-45 min run/walk||Rest|
|9-10||4 mile run||Cross-Train||3 mile run (race pace)||Rest||7 mile run||40-45 min run/walk||Rest|
|11||3 mile run||Cross-Train||Cross-Train or Rest||3.5 m run||Rest||10 K Race!||2 milerecovery run|
Use this training schedule if you really want to challenge your body and make you feel alive! If this schedule makes you a little hesitant at first, but you are interested go ahead and give it a try! I will be using this program for my training.
Just to clarify, the days with a designated mileage just means to run that much. If you need to take a quick walk break that’s fine, but don’t count that as part of your run. Only count the parts when you are running. Also, race pace days are when you’re going to find your race pace. It’s a pace that isn’t too fast that you tire easily, but not too slow to where you aren’t getting a good workout. This pace is referred to as “comfortably hard.” Kind of a weird name, right? Really try to push it this day and not stop.
Tips for a happy run:
- find a pre-run routine that enhances the quality of your run. That routine can consist of anything that pumps you up like eating a snack that contains mostly carbs for energy, hydrating, stretching, or a plyometric warm-up.
- During your run, focus on your breathing. Moderate it. Don’t let it get ahead of you. Calm deep breaths in through your nose and slow, steady breaths out your mouth.
- Relax your hands while running. Don’t ball them into a fist. Release that tension so that your body isn’t using valuable energy and strength. You’ll want every bit of it that you can get.
- Running outside may be easier. Sometimes staring at the treadmill can psych you out if you have a big run and the numbers are slowly going up. It’s also cooler to run outdoors than inside where everyone’s body heat is collecting. However, there are upsides to running on a treadmill as well. It doesn’t wear on your shoes as quickly and is perfect for a rainy day. If you run on the treadmill set the incline to .5 to better simulate outdoor running since the race will be outdoors.