February 1, 2010

Ten Miler Training Plan!

by Anne Mauney, MPH, RD

22 comments

I’m back for the unveiling of me and my friend Ashley’s training plan! As I mentioned, we’re doing the Cherry Blossom 10 Miler, which is in April.

I spent some time this weekend researching training plans and created one that I hope will work for us. You’ll notice we’re only running three days a week… this is because if I run too much I get shin splints and knee issues. In the last few weeks of Army Ten Miler training in the fall I had some trouble with my right knee. I’m hoping to avoid that this time with a better training plan and stronger legs since I’ve been doing more strength training. We’ll see! I’m just going to see how things go. If I have to drop out, I have to drop out. (Although obviously I’ll be upset)

So here’s our plan! Ten_Miler_Training_Plan_1 Ten_Miler_Training_Plan_2 Ten_Miler_Training_Plan_3

Each week (Monday through Sunday) will consist of:

  • 3 days of running
  • 2 days of light cross/strength training
  • 1 day of yoga
  • 1 rest day

Our long runs will be on Saturdays, with our two shorter runs on Tuesdays and Thursdays. The Tuesday/Thursday runs will be a combination of speed and hill training. I also included my favorite Pilates and PiYo (Pilates/Yoga mix) classes on the plan as possible extras — these are on Tuesdays and Thursdays as well, so I’ll just have to see if I can fit it all in or not.

Basically, we’re going to be flexible and see how the training goes, but this is our general plan! On Sundays, you’ll see I wrote the total weekly mileage — we aren’t planning on going over 15 total weekly miles, again because of my previous knee issues.

Any comments or suggestions from you all regarding the plan? I’d love to hear your thoughts!

- anne

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22 comments
  • I'm pumped for our 7 mile run on the 13th! ;)
    Haha oh yeah! Yay :) We may move it to the 14th... -A
    Reply
    • Can we all do yoga together on Feb 14th??? :)
      You know it!! Actually I think yoga might be on the 15th... and running on the 14th since Turner wants to join! You can come and run the beginning with us and then walk :) -A
      Reply
      • I could attempt to do yoga too...if you both promise not to laugh at me!
        You are, I've already decided. And clearly we'll be laughing. ;) -A
        Reply
        • This is going to be the healthiest visit ever!
          Reply
  • This looks like a great training plan for a ten-miler. I followed an almost identical plan years ago when training for the Honolulu marathon - I did jazzercise (!) on my 'off' days because we didn't have pilates yet. It worked out great for me and kept any stress-type injuries at bay.
    Ha, Jazzercise!! Blast from the past :) Yeah I did a lot of pilates during my fall 10 miler training and it was GREAT for both stress relief and a non-impact relaxing workout. Strengthens the core, too! -Anne
    Reply
  • i think this looks like a great plan - i'm not a runner (in my heart i am, just not physically), but if i were doing a 10-miler, this is what i'd use!
    Reply
  • Great plan! I've actually never had one, so take my suggestion with a grain of salt, but never be afraid to switch it up if your mind is telling you otherwise! Your head is 10 times more knowledgable about what you can and can't do than a plan will ever be, so if you need to run less to feel good, by all means do that, or if you need to run more do that, too.
    Exactly! I just figure we'll play it by ear and see how things go :) -Anne
    Reply
  • Great training plan! I think I need to do this to hold myself accountable in my training - I just seem to wing it most days.
    Yeah, we were basically just winging it for the first 10 miler in the fall. We planned out our long run distances, but then just winged it with running during the week. I think this will be much better :) -Anne
    Reply
  • I think your training plan is awesome! I've trained for and completed two marathons running only 3 days a week and I think it's the way to go. I used to suffer from injuries but since I've been running less I am injury-free! Good luck!!
    Reply
  • Great work on the training plan! I just finished my plan yesterday as I have a couple races coming up eeek!
    Reply
  • Looks like a good plan, but need to ensure aerobic levels of the non-running days are good! We'll follow with keen interest; pls let us know how each run goes.
    Reply
  • Great plan! I'm training for a half and need to be better about strength-training, cross-training and yoga. I've been bad! Runnersworld.com has a really great virtual coach called "Smart Coach" for the future!
    Cool thanks for the tip! -Anne
    Reply
  • I think it looks great!! I have just cut back on my running from 5 days/week to 4 running days and can totally tell a difference! I am faster and definitely not so tired and run down! I think 3 days a week running with all your cross training will work out great!
    Reply
  • I'm doing a very similar plan: 3 days of running (T/TH/ long on Sun), 1 day of yoga, 1 rest and 2 Xtrain!
    Reply
  • Looks like you have plenty of time to recover and run Broad Street with the Philly kids! I'm assuming Turner's running it, although that may not be accurate.
    Reply
  • Must admit that I am a little jealous that you're running the Cherry Blossom 10-miler. I was not so lucky to snag one of the lottery slots. Good luck with the training and keeping the knees injury free (hate when that gets in the way of running!).
    Aw yeah a bunch of my friends didn't get in, either :( Lame! -Anne
    Reply
  • That's it, Anne. I'm inspired and I've set up my own plan. Let's do this.
    YAY!!!!!! Bring it. :) -Anne
    Reply
  • Looks like a great plan! I'm running the Cherry Blossom 10 miler too and I was very excited to get in through the lottery. I'm registered for the St. Patty's Day 8k also, but I think plans have changed and I'm going to Florida :) Good luck in the 10 miler!
    Reply
  • Can't believe it's almost been a year since the last 10-miler. It's a good plan! What do you do for cross training usually? I'm getting bored on the treadmill here--can't wait to get back to a place where I can run outside!
    I usually do either the elliptical or the bike for 30 to 40 minutes. Or sometimes just walking :) -Anne
    Reply
  • Do you have a strength training circuit you can share or guidance as to what do on lifting days?
    Reply
    • That's a question better for a personal trainer - sorry!
      Reply