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  FORUM:   Training Methods and Results
TOPIC:   Comparing 10K training programs 


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DREBENEZER
DREBENEZER's Photo SparkPoints: (44,703)
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8/7/10 3:44 P

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I am in the same boat. Did the C25K and now want to do 10K. I can run four miles in about 45 minutes.

Frank
Orchard Park, NY

Personal Bests:
5K - 06/04/11: Run the 'Burg for Autism 25:37
8K - 11/25/10: Buffalo Turkey Trot - 46:05
10K - 10/25/10: Niagara Falls Marathon - 59:14
15K - 09/05/11: Fleet Feet 15K - 1:33:26
10M - 02/09/13: 42nd Lockport Y-10 Miler - 1:40:29
HM - 05/27/12: Buffalo Half Marathon - 2:15:57
30K - 03/25/12: Around the Bay - 3:30:50
Sprint Triathlon - ECC Kats Sprint Triathlon 1:25:15

Next Race: ECC Kats Sprint Tria


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SHELLEY81
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7/27/10 9:15 P

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Lizzie, I can't wait to hear about your progress! I'm aiming for my 4 miles tomorrow! I love that I am now excited for and look forward to running!

Shelley, Boston, MA
True Blue Team member!


Proud to be focusing on rebuilding a healthy and happy relationship with food and fitness!



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CRAZYLIZZIE
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7/27/10 12:56 P

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I'm so excited other people are in the same boat I am in!

I've actually decided on Spark your way to 10K, starting at week 5 and adding a hills workout, so I'm running four days, cross training 2.


Click here for my personal blog: http://tinyurl.com/4djyw5m


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SHELLEY81
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7/27/10 8:45 A

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Thanks absolut! I never in my ildest dreams wouyld have thought about running a 10K and am so loking forward to proving to myself mentally what my body is capable of! What 1/2 marathon are you training for? when is it?

Shelley, Boston, MA
True Blue Team member!


Proud to be focusing on rebuilding a healthy and happy relationship with food and fitness!



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ABSOLUTZER0
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7/26/10 11:46 P

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SHELLEY81,

Glad you did not let your calf keep you out! You got back in and that is what counts! Looks like September 18th is a big day for you, too. I will be cheering you on and I look forward to reading the race report.

I started a a new program today, which is a running program designed by Bart Yasso. I am using it to train for my first half marathon.

Inspiring the People,
Nicholas L. Norfolk

"A good day is when I get to run. A great day is when I inspire others to run!"

"I AM A RUNNER because I know that despite my best efforts, I will always want more from myself. I will always want to know my limits so that I can exceed them."

www.arkansasoutside.com/author/nicho
las-norfolk/

icedotathletes.com/author/nln
orfolk/




SHELLEY81
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7/26/10 8:03 P

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I'm running my first 10K September 18th too! I've been using the freeway to 10K program from podrunner intervals on itunes and am loving it! I should be in the 5th week, but pulled my left calf pretty horrendously and stepped back a bit. Lots of foam rolling and heat packing got me back on track! Completed day one of week 3 today. this program is walk/run interval based which I really enjoy and running tips are given by Jenny Hadfield who is pretty incredible! I've started to added some hills in, not so scary anymore! My goal for Wednesday is 4 miles in 43 minutes ( 6 intervals of 5 min run/90 sec walk with 5 min warm up and 3 min cool down....) I look forward to sharing and hearing about your training!

Shelley, Boston, MA
True Blue Team member!


Proud to be focusing on rebuilding a healthy and happy relationship with food and fitness!



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ABSOLUTZER0
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7/22/10 10:13 A

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YOU CAN DO THIS!!! YOU WILL SURVIVE!!! After you get you a good program you will be fine. I do some running with hills, but I was talking about strict hill training. Not taking a run that has hills, but up and down the hills with drills. I definitely suggest running with hills because it prepares you for the terrain of your race. Will you be able to run the route before hand?

Good luck with those shin splints. Compression shocks and tape can help. The countdown begins for September 18th. Nothing can stop us!

Inspiring the People,
Nicholas L. Norfolk

"A good day is when I get to run. A great day is when I inspire others to run!"

"I AM A RUNNER because I know that despite my best efforts, I will always want more from myself. I will always want to know my limits so that I can exceed them."

www.arkansasoutside.com/author/nicho
las-norfolk/

icedotathletes.com/author/nln
orfolk/




CRAZYLIZZIE
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7/22/10 9:23 A

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Thanks for the advice. The 10K is Sept. 18.

Hills are definitely more of a priority than speed work at this point, since the race will likely be hilly.

Still not sure about which training program to do, starting to look at the Spark one too. I've decided to definitely do some cross training and only run three days a week since I'm starting to get the dreaded shin splits that staved off through all of C25K!

I know a half will be my next challenge if I can survive a 10K!

Click here for my personal blog: http://tinyurl.com/4djyw5m


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ABSOLUTZER0
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7/22/10 6:49 A

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I have been running for about 2 months, but from all that I have read speed work should not be done by a beginner. Since this will be your first 10K, I say concentrate on finishing first and next time think about a time goal. I have looked at all of those plans before, too. I am reading a book by Jeff Galloway right now.

The first plan I did for my first 5K had cross-training days, but not speed work or hills. Use the plans as a reference. Some you may have to tweak. You do not want to injure yourself trying to do too much too soon.

I have a 10K coming up and instead of getting a plan for it, I am using a plan for a half marathon, since I have the half marathon a little after the 10K. I like concentrating on running and I am throwing in some strength training, too. No lower body work, since the running should take care of that.

Let me know what you decide. I hope this helps you. Good luck with the 10K. When is it? Mine is August 28th.

Inspiring the People,
Nicholas L. Norfolk

"A good day is when I get to run. A great day is when I inspire others to run!"

"I AM A RUNNER because I know that despite my best efforts, I will always want more from myself. I will always want to know my limits so that I can exceed them."

www.arkansasoutside.com/author/nicho
las-norfolk/

icedotathletes.com/author/nln
orfolk/




CRAZYLIZZIE
CRAZYLIZZIE's Photo Posts: 1,221
7/21/10 9:41 P

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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
m

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 (Scroll down)
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!

Click here for my personal blog: http://tinyurl.com/4djyw5m


 current weight: 141.0 
 
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161.75
144.5
127.25
110


 
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