Google+ Running in Cork, Ireland: 10 mile 'Get Around' training plan...

Wednesday, December 10, 2014

10 mile 'Get Around' training plan...

There are a multitude of training plans available for the half-marathon but there are a lot fewer for the 10 mile distance. This basic plan is aimed at newer or non-club runners who just want to 'get around'. There is no speed work in the form of intervals or tempo runs. It's a basic plan for those who aspire to complete a 10 mile race without stopping.

A number of points.....
  • To start the course, you must have a basic level of fitness and you must be able to run 3-4 miles easily.
  • The runs are done at a slow comfortable pace...i.e. a pace where you can easily hold a conversation with someone running beside you.
  • The runs are designed so that there is a rest day between each one. If Tues, Thurs, Sat/Sun doesn't suit then try Mon, Wed, Fri/Sat. The main thing is to keep them spaced out over the week. Don't try to pack everything into 3 days at the weekend.
  • The plan is 12 weeks long for a reason...i.e. You build up your fitness at a modest rate. If you try too much in a short space of time then you risk getting injured. Give your body plenty of time to adapt.

Ballycotton 10 : The Ballycotton 10 mile road race is coming up on Sunday the 8th of March 2015. Some of the dates on the plan are as follows....
Starts Tues 16th Dec 2014
Wk 1 Sunday = 21st Dec
Wk 2 Sunday = 28th Dec
Wk 3 Sunday = 4th Jan
Wk 4 Sunday = 11th Jan
Wk 5 Sunday = 18th Jan
Wk 6 Sunday = 25th Jan
Wk 7 Sunday = 1st Feb
Wk 8 Sunday = 8thFeb
Wk 9 Sunday = 15th Feb
Wk 10 Sunday = 22nd Feb
Wk 11 Sunday = 1st Mar
Wk 12 Sunday = 8th Mar

Mallow 10 : The Mallow 10 mile road race is coming up on Sunday the 22nd of March 2015. Some of the dates on the plan are as follows....
Starts Tues 30th Dec 2014
Wk 1 Sunday = 4th Jan
Wk 2 Sunday = 11th Jan
Wk 3 Sunday = 18th Jan
Wk 4 Sunday = 25th Jan
Wk 5 Sunday = 1st Feb
Wk 6 Sunday = 8thFeb
Wk 7 Sunday = 15th Feb
Wk 8 Sunday = 22nd Feb
Wk 9 Sunday = 1st Mar
Wk 10 Sunday = 8th Mar
Wk 11 Sunday = 15th Mar
Wk 12 Sunday = 22nd Mar

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