Please note: if you don’t see a wave that corresponds with your race date, please check out upcoming registration dates and waves.
The Train Like a Mother 10K Run, a 12-week plan sponsored by our friends at Western Dairy Association, is best for someone tackling a 10K (6.2 miles) for the first time, coming back from injury or pregnancy, or wanting to run a strong effort on 10K race day and cross the finish line with a smile on her face.
Optional Walk breaks are built into the workouts through Week 7; if you need to continue to take them after that, feel free. (Forward motion at any speed is the key.) You’ll run a 5K at the end of week eight, and we’ll help you use your finishing time from that effort to figure out your pace for the culminating 10K.
THE PREREQS: Athletes ready for this challenge should be able to run/walk three or four miles comfortably. It’s a good idea to have completed a 5K race and have a few months of consistent running or run/walking logged on your legs, but if you’re a newbie to speedwork, no worries: We’ll ease you into it.
BIGGEST WEEK OF TRAINING: 17-20 miles + two cross training sessions.
LONGEST LONG RUN DISTANCES: One 7 miler, one 8 miler.
FIRST AND WORST (HARDEST) WEEK: