10 Mile Training Plan 6 Weeks
10 Mile Training Plan 6 Weeks
Are you a beginner runner? Or are you an intermediate runner?
If you are a beginner you usually want to run at least 2 miles.
But after that you want to run farther like 4 miles and then 6 miles and 10 miles.
As beginner runner, you will not think about how to get the miles faster with speed.
You just want to get healthy and cover the miles.
For long runs, all runners think whether you are a beginner or a more experience runner, want to increase your endurance.
But a more experience runner will cover not only endurance, they want to improve their speed as well as endurance.
They do not think about how many miles they can run but about the pace they can cover in a certain distance.
You actually can do both ways by following training plans.
You can also benefit from the training plan that build the length of your long runs such as 10 mile run.
Doing training plan that will improve your speed, endurance and strength as well.
For 10 mile training plan, using such training, many runners out there have dramatically improved their endurance.
One beginner runner can extended his or her longest run from 30 seconds to nearly 3 hours.
Another more experience runner wanted to lower his best from 4:50 to 4:20 to qualify for the Boston Marathon and aim for the prize money.
Other runners wanted nothing less than to run the 10 mile faster than the fastest time on any 10 mile race.
All of these runners wanted to achieve their different goals.
Each of these runners might used a different method for different purpose.
Question to answer before training 10 mile run
#1. How long have you been running middle or long distance run?
The practical and logical thinking is that your body need to adapt.
When your body have physical adaptations to running long distance, you will also be mentally ready for the training.
It would be best if your body have experience about 25 weeks or the more the better, of running.
You can actually do not need to have experience at all in running.
You can just jump right in the training plan.
But many people have tried jumping to training plan, but they get injured or burned out during the training.
That is something you have to consider carefully.
You can start running today.
The first step is to start from 2 miles run until you reach 4 or 5 miles in 25 weeks.
One distance at a time.
You can start 2 miles on the first day.
Then you can add 10%-20% of the distance miles on the next run so forth until you reach 4 or 5 miles.
By then, you will be ready for the next step of the 10 mile training plan.
#2. How many miles have you been running?
You need to achieve about 10 to 20 miles in one week of running.
This have to be done after you run 10%-20% increase of distance.
If you run 2 miles, you need at least to run 5 to 10 times in one week.
When you run 4 miles, you need at least 5 times in one week to reach 20 miles.
This is a good 10 mile training plan for at least 25 weeks before you start training for 10 mile.
The pounding of the body with these running, will adapt your body for future training.
Road running is recommended because if you run on treadmill you will not have the same result of adaptation period.
#3. Consult to your doctor
You might think that you are a very healthy person.
But you have to make sure that your thinking meets the reality.
See your doctor and he or she might want to test your overall health by recommending medical check-up.
After the test result, he or she might recommend you to have specific exercise before clearing you to get started with the training.
Consulting with your doctor is very important especially when these issues apply:
- Inactive for 4 months or more
- You have not been doing exercise
- You are over 65 years old
- You were diagnose with heart problem
- You have high blood pressure
- You are a diabetes patients
- You have family history of heart disease
- You frequently faint or feeling dizzy
#4. Have you ever compete in a run race?
You might to see for yourself how it feels to compete in a run race.
It would be a good idea to try out a few smaller races, such as a 2K.
You will be able to feel and figure out yourself whether or not you like training and racing.
You have to know it before making a huge financial, time, and emotional commitment.
Once you feel the excitement and the challenge or even the enjoyment of a run race, you can decide that you want to be involved with the training and race itself.
5. Do you have time for your training?
You have to know that for 5 times run in one week would be very time-intensive.
This would really need your time commitment.
You might think that it is like a part time job.
With 5 times a week of running 2 miles and more, you have to think realistically about your work, family, and other responsibilities.
You have to determine if you really can have the spare time to commit to the training.
6. Did you do your research?
Do you know the obstacles of running a 10 mile race?
Have you watched Youtube about a 10 mile race?
Have you read some reliable sources about 10 mile race?
Do you have the right shoe for running 10 mile race?
Do you have the right gear for the race?
All of those are things to learn about training and running and much more.
With these knowledge, you know what to expect and can figure out if it is really something you want to do.
Making the decision to run a 10 mile race is a big deal to beginners.
Whether you are planning for running many races to come or just one particular race in mind, it is still a big deal.
Only about 9 million people out of 325 million people in the US are running or 2 percent of the population.
But once you feel the excitement of running, it will replace the fear of having a big deal.
You want to get support from other people so you can overcome some obstacles.
You want your wife, your husband, your kids, your friends and the entire family in a supportive role.
You must realize and face the reality that some of them would be rejecting your activities.
Someday one friend wants you to join him or her for a a party at the beach or their home at night.
This would be an obstacles when you have to go to bed early for your 2 mile run the next day.
Or maybe one of your family alarming you about the danger of running or the harm that you will get when running.
You have to keep the motivation going from within without stopping from any negative suggestion.
Other obstacles about running is that running is not free.
It can be free if you just run without proper gear, injuries might occur or you might have many health problems.
You will need a specific shoes for running a 10 mile.
You also need enough nutrients and liquid to fuel you during the run.
When you are on a training for a 10 mile, these recommended gears can add up quickly.
To limit the spending, you must limit your budget in mind.
What food you should eat before running?
What liquid you should drink before, during and after running.
You must have a budget for all of these since you are committed to training a 10 mile.
10 Mile Training Plan 6 Weeks: speed, endurance and strength.
It is a training plan and activities to accomplish.
You have to monitor your body while doing so.
When you feel a little bit tired, you have to stop your running or stop what you are doing instantly.
You have to stop the training immediately when you feel sore or feel you get injured.
It is very important that these training can be started after you talk to your doctor.
The basic of this training requires commitment effort, persistence, and grit.
This training plan is focusing on the necessities of speed, strength, and endurance.
The following is an introductory program designed to get you started in the right direction.
After you finish the 25 weeks pre training, you can start the 10 mile run training plan as shown below.
|Day of the week||Week 1|
|Tuesday||5 miles medium pace|
|Thursday||6 miles medium pace|
|Sunday||7 miles medium pace|
|Day of the week||Week 2|
|Tuesday||5 miles medium pace|
|Thursday||6 miles medium pace|
|Sunday||7 miles medium pace|
|Day of the week||Week 3|
|Tuesday||6 miles medium pace|
|Thursday||7 miles medium pace|
|Sunday||8 miles medium pace|
|Day of the week||Week 4|
|Tuesday||7 miles medium pace|
|Thursday||8 miles medium pace|
|Sunday||9 miles medium pace|
|Day of the week||Week 5|
|Tuesday||8 miles medium pace|
|Thursday||9 miles medium pace|
|Sunday||10 miles medium pace|
|Day of the week||Week 6|
|Tuesday||10 miles medium pace|
|Thursday||12 miles medium pace|
|Sunday||14 miles medium pace|
In the above tables we mentioned about Plyometrics on Wednesdays and Fridays.
What is Plyometrics?
Why it is important as part of the training plan?
One of the most important functions of tendons and muscles running is to store energy.
Your body can store energy from impact and then release it to move the body forward.
The most of your propulsive energy comes from the energy stored in your legs from impact previously made with the ground.
An improvements in muscles’ ability to elastically store energy have significant impact for runners.
Because more stored energy in the muscle, this means you can maintain a given pace using less overall energy.
You efficiency would improve.
Plyometrics are exercises or training that has a purpose of developing speed and strength by conditioning the elastic characteristics and the neuromuscular of the leg muscle.
Plyometric training for runners is to produce greater power by training the muscles to contract more forcefully and quickly.
We will see the benefits of Plyometrics training for runners and then explain how to effectively incorporate these exercises into the training program.
The benefits of Plyometrics training
Adding Plyometrics into any training, according to several studies, can improve efficiency, VO2 max, and improve overall performance at shorter distances up to 10 mile.
Here is the proof.
In 2003, a group of beginner runners was conducting and completing a six-week plyometric training.
After 6 weeks, at speeds between 10:00 and 7:30 mile pace, the runners showed a 2.3% improvement in their running economy.
This means those beginner runners consumed less oxygen at these speeds than they did before the plyometric training.
While the other group are running without plyometric training, showed no significant changes in running economy or efficiency.
In other study, conducted on more experienced runners have concluded that after plyometric training, subjects showed improvements.
An improvement of 8, 7, 6 minutes per mile, running economy, jumping ability and 3 mile run time.
This result is showing that for more experienced runners rather than beginner runners, the potential benefits of plyometric training is even greater.
It is very full of information to conduct these types of training studies on professional runners as well.
Another study, this time conducting on rather professional runners, found that after 9 weeks of plyometric training, runners showed a 4.1% improvement in running economy at 5:20 mile pace.
It is an indication that plyometric training is pushing runners to a higher speeds, since the impact forces are much higher.
The results pis more focus to the muscles, not the heart or blood vessels, that become the cause of the improvement in economy.
Other study have demonstrated that plyometric jump performance is a meaningful predictor of distance run performance.
Plyometric training improves distance run performance.
Performance in 5,000 meter run time improved by 30 seconds in experienced well-trained runners, even though training volume was reduced.
The big advantage for this type of training is that it allows training movements that are very similar to running.
As you might have known that running is a series of hops.
Several hopping and skipping activities resemble running.
This series of studies makes it very convincing case for the merits of plyometric exercises in a training program.
These results from several studies indicate that if you want a faster and efficient run, the more important muscle elasticity and explosiveness become.
So, you can you add plyometrics training in the training plan.
The plyometrics training for 10 mile training plan
Here are the seven plyometrics moves you need to do during Wednesdays and Fridays.
#1. Bleacher hops
Find a set of steps like the stairs of a stadium or a park or building with long stairs.
With feet shoulder width apart, hop up multiple steps using both feet together and with no breaks until you reach the top.
After that, walk back down and repeat.
Here’s the example:
#2. Single leg lateral jumps
This move will increase the balancing and power in the legs.
Many components are improved such as ankle stability, strength, control and proprioception.
You start by standing on your right foot with the left foot stay off the ground.
Then, drop into a half squat.
Jump diagonally as high as you can to your left side and land in a half squat on your left foot.
Repeat the move and then jump diagonally while engaging the whole core to your right.
The move conclude one rep and you can make it tougher with your eyes close.
Try to achieve for a minimum of 10 reps, and minimum three sets.
#3. Box jumps.
The moves is trying to accomplish and build explosive speed.
The move target the the hamstrings and glutes muscles that contract the most when running, .
Stack boxes until it reaches about 6 to 14 inches high.
With your feet on the ground, squat your whole body downward and jump with two feet onto the box.
You must swing your arms forward to generate momentum forward also.
After you are on the box, jump back and land on the ground with knees slightly bent.
That’s one rep.
Another option is to jump with one leg.
Move 12 reps and complete 3 sets.
#4. Jumping lunge
This exercise will target all of your running muscles in the most explosive and efficient way.
You start with the lunge position, make sure to have your weight distributed equally on both legs
Jump into the air as high as possible.
Reverse the position of the legs and landing with your feet in the opposite positions, then lower down into a deep lunge immediately.
Make sure that you land with a good lunge from knees behind or in line with the toes and to use your arms to help you jump higher.
Do 3 sets of 16 reps, alternating sides on each jump.
#5. Jump squats
This move is for strengthening the glutes muscles.
The exercise can provide the power on the run and reduce the risks of overuse injuries.
This move also works the core muscle, calves, quads, and hamstring.
You can do 15 reps to complete one set and finish with three sets.
The burpee exercise is total body conditioning.
This is the most picked exercises for the chest, arms, core muscles, thighs, and shoulder.
This is not the last exercise but this is a must exercise, especially when you only have limited time doing plyometrics training.
Training tips for beginner
As mentioned before, training for 26 weeks of pre training and 6 weeks for the training is hard.
But it can be addicting and a lot can occur over the course of your training cycle.
Proper gear and training tools are the best way to avoid injury and get stronger each run.
These are the runner must haves gear for 10 mile run training according to many experienced runners. Here they are those runner must haves:
#1. Running shoes
When you are running for 2, 4, 8 miles, you have to have the shoes that is lightweight to get the good performance and to be cushioned.
Men’s Running Shoes
Women’s Running Shoes
#2. Running socks
When you are on the training plan, you have to realize how important it is to have a pair of proper running socks.
You really want to wear socks that can prevent blisters.
You have to have socks that can provide feet comfy, fresh and blister-free throughout the training and later the race.
You should invest in a pair of technical running socks. Here are some of them:
#3. Waist pouchers
A race belt should be your best friend while you are running or training.
You can fit many essentials there like your nutrition, your phone, and keys.
#4. Smart tracker
When you’re training for 10 miles, every single breath, steps and mile in your training cycle counts.
You can run with this watch to track your every training, exercise and workouts.
This will track mileage, steps, calories, and PRs.
It can synch with your smartphone so you can receive texts or video call while you run.
#5. Hydration gear
You know that liquid or water is very vital not only to keep you feeling fresh on your runs, but also for maintaining energy and bodily functions.
No matter what distance you will be running, you’re going to want water available on your runs.
You must have a hydration pack like this below.
#6. Running cap
Running a 10 mile could means you never know what the weather’s going to be like.
Wearing a running cap will make you ready for both the sun and rain.
Men’s Running Cap
Women’s Running Cap
#7. Running jacket
As we all know, the weather can change instantly without warning.
Whether it is rainy, windy, or both, you might want to wear a wind-proof and water-proof jacket.
A good running jacket should be light, but also protect you from the elements and have more breathable fabric.
Men’s Running Jacket
Women’s Running Jacket
#8. Running tights or shorts
You have to feel the comfort when you wear shorts while running.
Men’s Running Shorts
Women’s Running Shorts
Key Tips for Beginner Runners
#1. Use your breathing rhythm as your guide while you are running.
#2. You have to be sure that you are breathing in through your nose and mouth, and breathing out through your mouth. Proper breathing will help you avoid side stitches, or cramps in the abdomen area.
#3. Proper running form is the key to preventing fatigue and injuries.
#4. Drink much water at the end of your training or exercise or workout to re-hydrate.
#5. After all the exercise and training is finished, it is a great time to stretch and work on improving your flexibility because your muscles will be warmed up.
Henry Kaswandi is graduated from University of Indonesia majoring History. After receiving the bachelor degree of History, Henry Kaswandi take the education to the next level by graduating from University of Indonesia majoring Information Technology. On daily basis, he writes article and review the product sold on Amazon. Before this, he was the Head of Information Technology Department at PT Indopoly Swakarsa Industry, Tbk and was the Head of Information Technology at PT Pratama Cipta Inaweb.