Wednesday, March 9, 2011

25 days to a 10-Miler Workout Plan

Here’s a hypothetical scenario for you: The Cherry Blossom 10 Mile Run is happening on April 3, just 25 days away. Actually, I lied. This is not hypothetical for the Newbie right now, this is a scary-real scenario. 

The interwebs offer plenty of 10-weeks to a 5k/10k/15k programs…but we need the 3 ½ weeks version. Since I can’t find anything along those lines, looks like I’ll be creating one myself!

So here we go, I’ll do my best! [Disclaimer: I am not a running coach. I am a runner, and my parents are coaches/runners, so I do have quite a bit of personal experience to back this up. If you want a real coach, ask George.]
  • The Challenge: Get ready for a 15k in 3 ½ weeks!
  • Subject: The Newbie
  • Exercise Background: Swam competitively through high school, ran NY Half Marathon 2010. Recently has been running on and off once or twice a week, no more than 4 miles. 
  • Time Commitment: 3-4 runs a week
  • Cross Training: Probably not going to happen.
  • The Goal: To finish Cherry Blossom in as little pain and misery as possible.
The Plan: (I've separated it by week, but numbered the days in a 25-day count. This plan is flexible: runs and off days can be switched as needed. Be sure to stretch after runs and especially after workouts!)

1. Run 3 miles.
2. Off.
3. Workout: Warm up 1 mile, run 4x800m at a comfortably hard pace with 400m recovery, cool down 1 mile (5 miles total)
4. Off.
5. Run 4 miles.
6. Run 3 miles.
7. Off.

8. Run 3 miles.
9. Off.
10. Long run: Run 6 miles, after 4 miles run/walk (2 minute run/1 minute walk) as necessary.
11. Off.
12. Run 4 miles.
13. Run 3 miles.
14. Off.

15. Run 4 miles.
16. Off.
17. Workout: Warm up 1 mile, run 4x800m at a comfortably hard pace with 400m recovery, cool down 2 miles (6 miles total)
18. Off.
19. Run 5 miles.
20. Run 3 miles.
21. Off.

22. Run 4 miles.
23. Off.
24. Run 2 miles.

The Results: TBD. I will keep you posted, and maybe the Newbie will be back with a post-race guest post


  1. Cross Training: Probably not going to happen

    Haha! Love your honesty and can relate. I know it's very, very important, but I have a hard time scheduling a work out that isn't a run.

    Good luck!

  2. Wow! That is hardcore! Good luck. I'm running the CB 10 miler too - I've been training since January, my long run is up to 8 miles, and I'm still nervous about getting to 10! It'll be my longest race yet. You are braver than me!

  3. I'd like to point out that the newbie is modest, because newbie is super talented. Newbie ran a sub-two hour in her debut half in NY. Newbie is going to kill the Cherry Blossom.

  4. christine--word. if i had more hours to play with each day i would totally squeeze in much beloved yoga classes but oh well, will have to be satisfied with at home faux-sessions with my laptop! haa
    katie---you'll do great! little known fact for new non-runners: you don't actually have to have run the full length of your race beforehand to survive!
    midge---thank you ;) so excited for your ny half!!

  5. Can you describe day 10 a little more? Is it run 6, then do 4 more with the run/walk?

    1. Good question, I realize looking back it's not super clear. You run 4 miles straight, then run/walk 2 miles, totaling to 6 miles.