Hi all! I just joined the team. I posted this on my blog as well.
To recap: Completed my first 5K in less than 30 minutes. Feel awesome about it. Ready for the next challenge. Picked out a 10K.
The 10K is a trail race and likely pretty hilly. Looking for a good training program to prepare. I don't have any time goals, I just want to finish.
Here's what I can do right now: I ran 4 miles at a 12 minute mile pace on the treadmill the other day and was comfortable with it. I can also do up to 90 minutes on the elliptical at 7 resistance. I do some kind of cardio 5 days a week, when I'm not running it's usually an hour on the elliptical. I do two days personal training (3 weeks left) plus three days ST on my own.
So how to get there? Pros and cons of the training programs I've found:
Hal Higdon's 10 K training, beginner www.halhigdon.com/10ktraining/10knovice.ht
Pros: Has ST and cross training built in. I really like how it's possible to train for a 10K only running 3 days a week, but I'm skeptical at the same time. The weekly 2 mile run I could do on hills to practice.
Cons: A little too easy on the weekly mileage, I'd worry about not doing the full 6.2 prior to the race
Changes I'd make if I used it: Probably bump up the long runs. Turn one of the cross training runs into another long run later in the program.
Hal Higdon's 10K training, intermediate www.halhigdon.com/10ktraining/10kinter.htm
Pros: With a few changes this one actually looks really good. The 3 mile run can be a hills workout. I like how there's speed training but I don't know if I need it.
Cons: Opposite program as the other one -- I don't know if I need to go all the way up to 8 miles. This one has you up to 6 miles by the third week. I'm not sure if I want to do 5 or 6 days a week.
Changes: Add another rest or CT day early on, probably cut down the long runs
Cool running 10K training - beginner www.coolrunning.com/engine/2/2_4/145.shtml
This one is technically a 12 week program but you race at week 8 (and then try to improve you time 4 weeks later, I guess) so right now I'm just looking at the first 8 weeks
Pros: Same group that did C25K, which I had real success with. Does have speed training built in, again I'm not sure if that's something I should be doing.
Cons: No cross training. 2 rest days, not sure if I want one or two. Some hill workouts but I'd probably have to add more. Same problem as Higdon's intermediate, mileage goes up too quickly.
Changes: Probably turn one of the runs into a CT day, ease down the mileage on the long runs
Jeff Galloway's 10K training www.jeffgalloway.com/training/5k.html
Pros: Lots of cross training days, probably convert one into a running hills day. Mileage peaks at 7 miles which seems about right.
Cons: 13 weeks, though I could easily start at week 6. The race is in 8 weeks so I'd have to accelerate things a bit.
Changes: Start later in the program, add a hills workout and maybe some speed work
So yea, leaning toward Higdon's intermediate the more I think about it, but looking forward to any feedback I can get!
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| current weight: 141.0