10k Results!

It’s been a few months since I ran my 10k.  I ended up completing my goal (running the whole time)!  I also exceeded my expectations with my time, averaging 10:15 min/mile!  I had a great time and felt incredibly accomplished.  I would recommend the Rock ‘n’ Roll St. Louis race event for anyone who’s interested in large events.  Though it would have been nice if they had had some more music stations, there were plenty of water stands, and the course was marked clearly.

I slacked a bit on my running game after I finished my race, but this year I’ve set a new goal and have done well so far.  I’ll be updating soon!

10k Training Week 8: Feeling Good

Last week was my eighth week of 10k training, which means I’ve 2/3 of the way there!  I’ve been away from the blog for a while; here’s what I’ve been up to exercise-wise:

10k Training Plan Weeks 5-8

I only have a month left until my 10k, which seems really soon and really far away at the same time.  I’ve done really well with my running and am quite proud of myself.  I’ve followed my running plan (haven’t skipped any runs!), and my pace has been consistent with an upward trend.  I’ve had a few bad runs, but the overwhelming majority have left me feeling fantastic.

Samantha or Sam Post-5 Mile Run
Post-5 Mile Run Exhaustion/Bliss

With four weeks to go until my race I’m getting slightly nervous.  I think I may have overdone the how many weeks I needed to train – eight weeks probably would have been enough.  That being said, running is a huge mental game for me.  My legs are a lot stronger than I ever expected – I just need to make sure I remember that!

Samantha or Sam's 10k Training:  Week 8 Overview

10k Training Week 2: Fuel!

My second week of training was definitely better than my first.  I managed to get three of four runs in.

I skipped my Wednesday run in favor of a walk; I hadn’t slept well and was having trouble staying awake without the wonderful aid of coffee.  There was no way I would have been able to run and stay awake for the rest of the afternoon.

My Sunday long run was rough.  Once I convinced myself to get out of bed (an hour later than I had planned), I skipped breakfast and went straight for the run.  Big mistake.  Half a mile in I started getting lightheaded, felt weak, and started cramping.  Apparently I should not run on an empty stomach!  I had already suspected this, but had never confirmed it.  Now I have proof I needed to fuel before any run.  This was an uncomfortable lesson to learn, but I’d rather find out now than right before my race.  Fortunately, thanks to most of my runs being pre-lunch, I know a packet of oatmeal 20-30 minutes before my run is all I need for a 3 mile run.  I’ll have to see what I require for my longer runs.

Week 2 Training Breakdown

10k Training Week 2 Recap

10k Training Week 1: Balance

My first 10k training week was all about balance.  This weekend I experienced how tough balancing fitness plans and a social life really is.  You see, in the year that I’ve lived in St. Louis I haven’t had the best luck with making friends.  This weekend we had some college friends from out-of-town stay with us for a wedding they were attending.  Additionally, after my husband’s bicycle race we hung out (and drank lots of beer) with some of his new friends.  I had a great time, but I ended up skipping my Sunday run this week.  I failed at finding balance this week.

I already have a difficult time motivating myself to run on Sundays.  During the week I run on my lunch break, but I’ve always felt like weekends are for lounging and friends.  This mindset is obviously going to have to change.  Skipping this week’s Sunday run is okay since it was only a two miles and I have a decent base, but I’m going to have to be more dedicated in the future.  I can already tell finding balance between fitness and friends is going to be an ongoing struggle.

Despite my failure this week I am more excited than ever about my upcoming 10k.  Life is going to get in the way no matter what, and I still squeezed in my week day runs without issue.  I have some weekends coming up where I’ll be out-of-town, and I’ll be able to prepare for running interruptions by tweaking my schedule just a little bit.

Speaking of being out-of-town, I managed to double book myself over my race weekend!  I was initially quite upset about this, but was able to find a different 10k to run the next weekend.  Instead of the GO! St. Louis Halloween 10k I’ll be running the Rock ‘n’ Roll St. Louis 10k.  While I’m not quite as enthusiastic about my new race (no Halloween costumes!), I know it will be a good time.  I’ve done several events in the Rock ‘n’ Roll series before, and will just have to wait until next year to run in the GO! St. Louis Halloween race.

Week 1 Training Breakdown

10k-training-week-1

The Personalized 10k Running Plan

Today I’ll be talking about my running plan, AKA listening to people who actually know what they’re talking about to train for a 10k.  😀

Well, mostly listening.

When I first started out as a runner I followed Cool Running’s Couch to 5k Program.  It was great at first.  Lots of walking, a little running – how could that be bad?  Once I got up to running five minutes, eight minutes, oh God no 20 minutes at a time I gave up.

A few years later I started running again.  I would listen to my body and run when I wanted to, walk when I felt like I was going to throw up.  As you can imagine, that didn’t last very well either.

This time around I actually did some research to figure out what plan was best for me.  With my goal firmly in mind I began to scour the internet for the perfect running plan.  Did I find it?  Well, no.  Unless I wanted to shell out some cash for a running coach, I was going to have to tailor someone’s plan to my fitness levels.  I decided to combine two 10k plans together to create my perfect running plan.

***

Plan 1:  Jeff Galloway’s 10k Training Plan

I’ve heard really fantastic things about Jeff Galloway.  His approach to running is a run/walk method.  He suggests walking before you get tired, which I think is a really great way to go about running.  It’s very easy to get burned out of running as a beginner when you try to go too hard too fast.  It’s something I’ve experienced multiple times, unfortunately.  Incorporating walking before you need to walk is an effective way to maintain strength and energy throughout the entire run.

His 10k plan is 13 weeks with only three runs per week.  13 weeks is the longest training plan I’ve seen, but most seem to do four runs per week, so that accounts for the difference.  He also includes three days of strength training/cross training, with one rest day every week before the long run.  Jeff Galloway’s 10k plan is definitely one that will set runners up for success.

10k Training Schedule
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 walk or XT run 20-25 min walk or XT run 20-25 min walk or XT off 2 miles
2 walk or XT run 20-25 min walk or XT run 20-25 min walk or XT off 2 miles
3 walk or XT run 25-30 min walk or XT run 25-30 min walk or XT off 3 miles
4 walk or XT run 25-30 min walk or XT run 25-30 min walk or XT off 4 miles
5 walk or XT run 30-35 min walk or XT run 30-35 min walk or XT off 4 miles or 5K
6 walk or XT run 30-35 min walk or XT run 30-35 min walk or XT off 5 miles
7 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 5 miles or 5K
8 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 6 miles
9 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 6 miles or 5K
10 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 7 miles
11 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 3.5 miles
12 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 4 miles or 5K
13 walk or XT run 30-45 min walk or XT run 30-45 min walk or XT off 10K Race

Plan 2:  Jenny Hadfield’s 10k Training Plan

Jenny Hadfield actually has several different 10k plans.  She has a 10k walk plan, multiple level 10k run walk plans, and a few 10k run plans for beginner – advanced levels.  I’ll be using the 10k run-walk, which is geared towards first time 10k runners and injury prevention.

Jenny Hadfield’s training plans have more structure than Jeff Galloway, which is something I’m interested in trying.  Her plan is 10 weeks long with three runs per week the first three weeks, moving to four runs on weeks four – nine.  Jenny Hadfield’s runs are all longer time-wise than Jeff Galloway’s 10k training plan, and she includes two days of strength training/cross training each week instead of three.

Jenny Hadfield 10k Run-Walk***

Jeff Galloway and Jenny Hadfield both have exceptional training plans, but they aren’t quite what I need.  I’ve taken the best of both plans and personalized them for myself.  Here’s my plan:

10k-training-plan For reference, I have a base of 4 miles with a 12 min/mile average long run speed (slow runner in the house).  You’ll likely see me updating the plan as I go.  The most important thing to do with any kind of exercise is listen to your body.  If this plan ends up being too intense (or not challenging enough) I’ll certainly be making tweaks.