WEEK 1 OF THE PLAN STARTS TOMORROW! THE FULL PLAN (CLICK HERE) IS ALSO AVAILABLE FOR DOWNLOAD BELOW AND ON THE RESOURCES PAGE. It is designed for those of you who have trained consistently for a 5K and run 3+ miles. The plan is 9+ weeks long in order to accommodate the range of dates on which St.Patrick's Day 10K races might be scheduled. At the end of week 7 there is a 6.5mile run that adequately prepares you for a 10K the next week or later. At the end of week 8/start of week 9 you might run the race (March 12-13), or on March 17, or at the end of week 9/start of week 10 (March 19-20). This means that potentially you could start training one week later if needed and if your race is March 19-20. Otherwise you will be tapering that extra week.
Each week you have one strength routine day for the lower or upper body and one "dead bug" exercise day for core. The RESOURCES page has links to some exercises but there are many more to choose from that are recommended by various online experts, running-related websites, and books. These specific routines are NOT REQUIRED. Feel free to find others exercises that best fit your needs, especially if you wish to change things up.
Routines on the RESOURCES page don't require much athletic ability to learn, are low-impact, and don't involve the use of complicated or expensive equipment. They are exercises that have been prescribed for me by trainers and physical therapists.
The full plan will be posted on the BLOG page and will be on the RESOURCES page. The number of miles in WEEK 3 and beyond is reduced from what was scheduled in the PRELIMINARY plan, in order to increase mileage more gradually.
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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