I've been waffling about how best to train for a 10K: Hal Higdon's Training Method or Bridge to 10K. This week I've pretty much just been doing 3 miles while I decide....and, you know, thinking about doing more. Contemplating it. (For shame.)
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| see? don't I look contemplative? |
Higdon's plan (below) has shorter runs, and includes strength training, cross training and stretches. It slooooowly builds until you're running a 10K after 8 weeks. The downside is that there is only one rest day, and I know I do better with two.
It seems like a "suck it up" kind of caveat, but I know myself. I need two rest days or I get grumpy. (And frazzled and resentful and...)
Training for your first 10-K
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
1 | Stretch & strength | 2.5 m run | 30 min cross | 2 m run + strength | Rest | 40 min cross | 3 m run |
2 | Stretch & strength | 2.5 m run | 30 min cross | 2 m run + strength | Rest | 40 min cross | 3.5 m run |
3 | Stretch & strength | 2.5 m run | 35 min cross | 2 m run + strength | Rest | 50 min cross | 4 m run |
4 | Stretch & strength | 3 m run | 35 min cross | 2 m run + strength | Rest | 50 min cross | 4 m run |
5 | Stretch & strength | 3 m run | 40 min cross | 2 m run + strength | Rest | 60 min cross | 4.5 m run |
6 | Stretch & strength | 3 m run | 40 min cross | 2 m run + strength | Rest | 60 min cross | 5 m run |
7 | Stretch & strength | 3 m run | 45 min cross | 2 m run + strength | Rest | 60 min cross | 5.5 m run |
8 | Stretch & strength | 3 m run | 30 min cross | 2 m run + strength | Rest | Rest | 10-K Race |
Bridge (below) gets you the mileage right away. But of course that means you are running 6 miles (give or take a bit) right away. The nervous nelly part of me keeps thinking that I'm not ready for that. The upshot is that it takes care of my 4 hours of exercise per week without too many add- ons. Plus, those exercise days can, like couch to 5K, be staggered and switched through the week, which is good when trying to avoid random record high temps in the heart of summer. But it does take me back to intervals, which ugh- just ugh. Starting and stopping SUCKS once you've got a momentum going.
| Each workout includes a 5 minute warmup walk and 5 minute cooldown walk | |||||
|---|---|---|---|---|---|
| Week 1 | Duration: 53 min. Run 10 min/walk 1 min Repeat x 4. | ||||
| Week 2 | Duration: 57 min. Run 15 min/walk 1 min. Repeat x 3. | ||||
| Week 3 | Duration: 63 min. Run 17 min/walk 1 min. Repeat x 3. | ||||
| Week 4 | Duration: 66 min. Run 18 min/walk 1 min. Repeat x 3. | ||||
| Week 5 | Day 1: Duration: 55 min. Run 22 min/walk 1 min. Repeat x 2.Day 2: Duration: 61 min. Run 25 min/walk 1 min. Repeat x 2.Day 3: Duration: 71 min. Run 30 min/walk 1 min. Repeat x 2. | ||||
| Week 6 | Duration: 70 min. Run 60 min. | ||||
Anyhow, Josie's challenge will serve to get my ass off the fence and back in a training plan. I'll letcha know which one I choose.
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| {skirt-LOFT; top- Anthro; belt- half moon under} |
Has anyone had any experience with either of these?
xoxo,
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