A 10-mile race is a delightful distance—long enough to cross into double digits, distance-wise, but not one step further—and this is a delightful program to maximize each of your miles.
Most of the runs are at an easy pace, making it perfect for a pair or group of women to take on together as you’ll have lots and lots of time on the road (or trail or treadmill) to talk. Working your long runs up to race distance gets you mentally and physically prepped for the demands of the distance, but a range for long runs is given in later weeks to accommodate all levels—and days where your legs haven’t shown up.
From the start, this plan integrates start-slow-get-fast pacing strategies so, as you’re standing on the starting line, you know you’re ready to run a smart + strong 10-miler.
RUN/RACE OPTIONS: Every week, there are 1-2 Ramp It Up (RIU workouts) that involve intensity, including hill repeats, intervals, or race pace miles. You can opt to use them, depending on your running history, current fitness and race goals, or opt to follow the other workout offered for that day. (The program has guidelines that help you decide whether you should RIU or not.) And rest assured: Both options will get you across the finish line feeling strong and capable.
THE PREREQS: The ability to comfortably finish a 4-mile run is preferred; your first long run is 5 miles long. That said, because of the Ramp It Up options, this program is suited to a wide range of runners, from 5Kers looking to more than double their mileage to marathoners dialing back on distance and up in intensity. The common thread is a desire to complete a 10-miler injury free with your body feeling strong and your mouth stretched into a grin.
BIGGEST WEEK OF TRAINING: 23.5-30.5 miles
LONGEST RUN DISTANCES: One 9-to-10 miler; one 10-miler; one 10-to-11 miler. (Ramp It Up options include one 11-to-12 miler.)
CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yes. Most weeks have the option to cross-train one to two times, and most weeks also have two strength circuits, as well as a prehab routine Coach Amanda designed. Two of the strength routines include resistance bands.
WEEKLY OVERVIEW: Four to five runs; one to two cross-training days; two strength circuits; one rest day.
NUMBER OF RUNS WEEKLY: Four to five.
FIRST AND PEAK WEEK: (explained fully in the program; RIU stands for Ramp It Up, the more aggressive workout option)