The Summer Runners plan isn’t just for those who want to run a 5K. Some of you can already do that and want to know what’s next. Easy!
The Bluegrass 10,000!
This 10K is held on July 4th. Yes, it is July. Yes, it is hot. But it is a great day to start your holiday! It is a very high energy race with lots of spectators and even a few bands! It is a good time that you really don’t want to miss!
The program we are doing is based on the Hal Higdon Novice 10K training program. This program is based on mileage not time. I think it gets you better prepared to run the distance and will help you not feel like you are regressing if you are a recent C25K graduate.
I’ll be getting out more information in the coming weeks, but I wanted to give you the basic information.
Our first official 10K training run will be May 13th. We will be meeting Sundays at 4. The same time and location as the C25K runners. There will just be two different groups training at the same time. Locations will be posted here, on facebook, and on twitter as usual.
The training program available in both an excel format and a google calendar. Although the training will officially start in May, you want to make sure you are ready to jump right in! So my suggestion is that you follow the first week of the program from now until then.
Monday – Stretch and Strengthen
Tuesday – 2.5 mile run
Wednesday – 30 minutes cross training
Thursday – 2 mile run + strength
Friday – Rest
Saturday – 40 minute cross training
Sunday – 3 mile run
I’ll be posting additional ideas for stretch/strengthening and cross training, but for now, just do the best you can. You can also find Hal Higdon’s suggestions here.
Spread the word! Keep coming back here on Thursdays for more info.
And get excited! You’re going to run a 10K!!