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10K Plan

I think I’m training for a 10K now. Maybe.

Here’s the plan according to my buddy, Mr. SmartCoach. The goal is to ramp up slowly in order to avoid injury.

Here’s your individualized training program:

Your current race time is: 0:26:30 for a 5 K
Your distance training goal is: 10 K
You currently train: 6 – 10 miles/week
How hard you want to train: Moderate
Your long-run day: Saturday
Your training program Starts: Monday, 8/24/2009 and Ends: Sunday, 10/25/2009
Length of your training schedule: 9 weeks


{ var sched = getScheduler(); var pacer = getPacerFromPR(); var allWeeks = getFullProgram(sched); { var pcob = getRaceDistDict(); var s = “”; for(var raceCode in pcob) { var rDist = pcob[raceCode]; var pCoef = logRegressionPaceCoef(rDist); s += (raceCode + “=” + rDist + “=” + pCoef + “n”); } //alert(s); } checkWarning(allWeeks); if(startDate!=null){ var curDate = new Date(startDate.getTime()); } for(var i = 0; i “); dw(“

“); dw(“

“); // Last week of program has pace that reverts to first week’s pace. var targPaceWeek = (i == allWeeks.length-1) ? 0 : i; for(var j = 0; j ” + wo.days[xj].getDescLine(0) + “
“); var toD = wo.days[xj].getDescLine(1); if(wo.days[xj].cde == “race”) { // don’t use targPaceWeek here, because want to run fast! toD = toD.replace(/xpacex/, pacer.getRacePace(isMetric(), i)); toD = toD.replace(/xtimex/, pacer.getRaceTime(isMetric(), i)); } else { toD = toD.replace(/xpacex/, pacer.getPaceString(wo.days[xj], isMetric(), targPaceWeek)); } dw(toD + “

“); } dw(“

“); dw(“

“); curDate.setTime(curDate.getTime() + 7*24*60*60*1000); } }

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total
” + (i+1) + “ ” + dateS1 + “
” + dateS2 + “
” + wo.totalDistDisp(isMetric()) + “
1 8/24
8/30
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
6 miles
2 8/31
9/6
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 3 mi
@10:53
Rest
/ XT
7 miles
3 9/7
9/13
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Easy Run
Dist: 3 mi
@10:53
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 4 mi
@10:53
Rest
/ XT
9 miles
4 9/14
9/20
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Easy Run
Dist: 3 mi
@10:53
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 5 mi
@10:53
Rest
/ XT
10 miles
5 9/21
9/27
Easy Run
Dist: 2 mi
@10:47
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 9:12; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 6 mi
@10:47
Rest
/ XT
13 miles
6 9/28
10/4
Easy Run
Dist: 2 mi
@10:47
Rest
/ XT
Speedwork
Dist: 5 mi, inc
Warm; 3×800 in 4:07
w/400 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 6 mi
@10:47
Rest
/ XT
13 miles
7 10/5
10/11
Easy Run
Dist: 2 mi
@10:47
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 9:12; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 7 mi
@10:47
Rest
/ XT
14 miles
8 10/12
10/18
Easy Run
Dist: 2 mi
@10:47
Rest
/ XT
Tempo Run
Dist: 6 mi, inc
Warm; 4 mi @ 9:17; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 7 mi
@10:47
Rest
/ XT
15 miles
9 10/19
10/25
Rest
/ XT
Easy Run
Dist: 2 mi
@10:53
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 9:17; Cool
Rest
/ XT
Rest
/ XT
Race Day
Dist: 10 K
@8:48
Time: 54:44
13 miles
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