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Intermediate/Advanced 10K Training Program

Special thanks to John Edwin for donating these customized training schedules to the Front Row Walkers/Runners! Learn more about John at http://www.strengthpersonaltraining.com/

So you have probably run a few 10ks, half marathons, and maybe one or more marathons!

One of the most important recommendations that I would have is to write down your 10K time goal, and carefully plan your course of action.

Something that will greatly help you improve time is interval training. Most people run a consistent pace throughout their training runs and wonder why they are not improving their mile times. The secret to increasing your race mile time is simple.

You must vary your speed during your training phase. An easy way I have learned to do this is by picking a running play list with various song tempos. If the song I’m listening to is slower then I use it to take my time and re-cooperate. If it is a fast song then I push my pace for the 3+ minutes that the song is on for. I normally vary my speed every 2-3 minutes. So I might run 2 minutes at a comfortable pace followed by 3 minutes of an uncomfortable pace. Then I will slow to a comfortable pace and repeat. You will be surprised at how fast your body adapts to a faster and faster pace.

Also be sure to drink plenty of water and eat healthy. Your diet is just as important as your runs. Below is an 8 week training chart to follow. The strength training portion should be basic and working on your major muscle groups. I recommend push ups, sit ups/crunches, lunges, and squats. The cross training portion is to use other forms of cardio like mountain biking or cycling, maybe rock climbing, or running stairs. It will help your endurance and muscles get stronger by changing your routine. Be sure to stretch after every workout.

Good Luck and Have Fun!

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	2.5 m run	30 min cross	2 m run + strength	Rest	40 min cross	3 m interval run
2	Rest	2.5 m run	30 min cross	2 m run + strength	Rest	40 min cross	3.5 m interval run
3	Rest	2.5 m run	35 min cross	2 m run + strength	Rest	50 min cross	4 m interval run
4	Rest	3 m run	35 min cross	2 m run + strength	Rest	50 min cross	4 m interval run
5	Rest	3 m run	40 min cross	2 m run + strength	Rest	60 min cross	4.5 m interval run
6	Rest	3 m run	40 min cross	2 m run + strength	Rest	60 min cross	5 m interval run
7	Rest	3 m run	45 min cross	2 m run + strength	Rest	60 min cross	5.5 m interval run
8	Rest	3 m run	30 min cross	2 m run + strength	Rest	Rest	10-K Race

Beginner Training for your 10-k

Beginner Training for your 10-K

Special thanks to John Edwin for donating these customized training schedules to the Front Row Walkers/Runners! Learn more about John at http://www.strengthpersonaltraining.com/

***Congratulations on deciding to run a 10K (6.2 miles)***

Below is an 8 week schedule for running a successful 10K.
The first 3 weeks I recommend to run/walk. This will help you recover faster but still complete the distance.
Week 1 you should jog 2 minutes and walk 1 minute
Week 2 you should jog 5 minutes and walk 1 minute
Week 3 you should jog 10 minutes and walk 2 minutes
Weeks 4-8 you will be ready to run without walking!
Mondays and Fridays are your rest days; feel free to stretch on these days. The strength training on Thursday should consist of Lunges, Push Ups, Pull Ups, Crunches and Leg Lifts.
Wednesday and Saturday cross training could be rowing, spin, swimming, etc. Make this some type of non-impact cardio.
In 8 weeks you will be in shape and ready for your first race!

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	2.5 m run/walk	30 min cross	2 m run + strength	Rest	40 min cross	3 m run/walk
2	Rest	2.5 m run/walk	30 min cross	2 m run + strength	Rest	40 min cross	3.5 m run/walk
3	Rest	2.5 m run/walk	35 min cross	2 m run + strength	Rest	50 min cross	4 m run/walk
4	Rest	3 m run	35 min cross	2 m run + strength	Rest	50 min cross	4 m run
5	Rest	3 m run	40 min cross	2 m run + strength	Rest	60 min cross	4.5 m run
6	Rest	3 m run	40 min cross	2 m run + strength	Rest	60 min cross	5 m run
7	Rest	3 m run	45 min cross	2 m run + strength	Rest	60 min cross	5.5 m run
8	Rest	3 m run	30 min cross	2 m run + strength	Rest	Rest	10-K Race

Attention Walkers/Runners!

Join us for a conference call, and learn EVERYTHING you need to know, on Sept 8th at 8pm Eastern time. Conference Dial-in Number: (605) 477-2100 Access Code: 279297#

October 17, 2010 at 8:00am

Click Here to Register

Make sure to enter “FrontRow” when registering and 10% of your registration will be donated to the Front Row

Registration Includes:

Access to the race
Pre-race dinner on Saturday
Champions Lunch directily following the race
Race T-Shirt
Participant gift bag
Finishers medal

The Atlantic City 10K is a part of the historic Atlantic City Marathon, the 3rd oldest marathon in the nation. Runners from all over the globe will enjoy running on the boardwalk along the ocean and will cross the finish line at Boardwalk Hall.

In advance of the big day, runners enjoy an elaborate pre-race dinner buffet at Bally’s Casino, complete with live entertainment. After the race, relax by the ocean at the beautiful Jersey shore or try your luck in one of Atlantic City’s casinos, where you can also take in dinner and a show.

There will be a Champions Lunch held for our runners and volunteers directly after the marathon from approximately 11am to 2pm. More information about the Champions Lunch will follow. If you’d like help with designing or ordering t-shirts, putting up fundraising pages or general questions about the Atlantic City area, you can reach out to Jon Vroman by email – This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Invite family and friends to cheer you on, then stay for a wonderful weekend of resort fun.

Training Program’s by John Edwin:

Beginner Training for your 10-K

Intermediate/Advanced 10K Training Program