It is time to get serious. Summer is almost over and cooler temperatures are just around the corner. Although I have been running, biking and doing other physical activities I stopped following the Cleveland Half Marathon plan a few weeks ago. It was too challenging, leading to injuries, tiredness and running stress. Consequently, my training has been unfocused over the past couple of weeks and now it is time to get back on track with a more realistic goal and a new training schedule.
Sometimes it is necessary to adjust plans, lower expectations, and re-evaluate goals. First, I would like to reach my half-marathon goal as planned in October but it is not about to happen this year. Instead I will be focusing on running the Legs for Literacy 10K run on October 21 in Moncton, New Brunswick. Second, I would love to cover the distance in 60 minutes but my main objective is to complete the race – time is unimportant.
To get ready for this race I have designed a 7-week training plan. Based on my running experience over the past year, I believe this schedule is suitable for beginning runners like me who want to successfully run a 10K. The schedule involves 4 days of running per week, 1 or 2 days of cross training and 1 or 2 rest days a week. Also, it starts out gently with walking breaks, and makes small increments in distance, over 7 weeks.
You are welcome to use or modify this 7-Week 10K Training Plan (excel spreadsheet) to track your progress.