PRESENTED BY

WELL+GOOD’S

10KTRAININGPLAN

M T W TH F S SU

WEEK

1

XT 20 MIN

EASY

30 MIN

EASY

REST REST OR

XT

35 MIN

EASY

REST

WEEK

2

XT 25 MIN

EASY

30 MIN

EASY

REST REST OR

XT

40 MIN

EASY

REST

WEEK

3

XT 30 MIN

EASY

30 MIN

EASY

REST REST OR

XT

35 MIN

EASY

REST

WEEK

4

XT 3 MILES

EASY

4.5 MILES

EASY

REST XT 4 MILES

EASY

REST

WEEK

5

XT 3.5 MILES

EASY

4 MILES

EASY

REST 2.5 MILES

EASY

6 MILES

EASY

3 MILES

EASY

WEEK

6

XT 2 MILES

EASY

4-5 MILES,

ST1/4

REST 3 MILES

EASY

5 MILES,

ST1/4

3 MILES

EASY

WEEK

7

XT 3 MILES

EASY

4-5 MILES,

ST1/4

REST 3 MILES

EASY

7 MILES,

ST1/4

3 MILES

EASY

WEEK

8

XT 2 MILES

EASY

5 MILES,

ST1/4

REST 3 MILES RP 5 MILES,

ST1/4

5 MILES

EASY

WEEK

9

XT 3 MILES

EASY

4-5 MILES,

ST 1/4

REST 2 MILES RP 8 MILES,

ST1/4

4 MILES

EASY

WEEK

10

XT 3.5 MILES

EASY

4-5 MILES,

ST1/4

REST 2 MILES RP 7 MILES,

ST1/4

4-5 MILES

EASY

WEEK

11

XT 3 MILES

EASY

3-4 MILES,

ST1/4

REST 2 MILES RP 4 MILES,

ST1/4

3-5 MILES

EASY

WEEK

12

XT 2 MILES

EASY

3-4 MILES

EASY

2

MILES

RP

REST OR

2 MILES

EASY

RACE DAY REST

CREATED BY ROBIN ARZON

Number one mistake new runners make? Going out too fast, getting frustrated, and stopping. Resist the urge to sprint out of the gate. Your pacing will come. Just focus on staying out there. Avoid skipping ahead or compounding workouts if you miss a day. Above all: LISTEN to your body. We are capable of EXTRAordinary things. Enjoy the journey!

Enjoy the journey! — @RobinNYC

4 TIPS TO MAXIMIZE YOUR CROSS TRAINING

Cross training can make you a faster, more efficient runner, says Soho Strength Lab co-owner Albert Matheny. “Plus it helps offset the stress lots of mile-age puts on your body.” Here are his tips for getting both benefits from your cross training:

1. Runners tend to lack flexiblity and have strong quads, but weak glutes and hamstrings. Choose exercises that work on those areas. “Squats and dead lifts are great for strength, flexibiity, and range of motion.”

2. Go for moderate weights. “Your goal is running, not lifting. Go for moderate weights twice a week, focusing on full-range motion and form.”

3. If you’re cross training on a day you’re also running, “do your strength training before endurance. You don’t want to try to lift weights when you’re already fatigued. Your form isn’t going to be good and your glycogen stores will be depleted.”

4. Don’t overdo it. “Both running and cross training stress your body, and there’s a cumulative effect. You can’t do everything at once. Be aware of how much you’re doing overall.” As in, no boot camp on your long run day, okay?

NEED TO KNOW:

+ Before every run, take five minutes to jog or briskly walk as a warm-up. Get the endorphins flowing.

+ Your key: ST=STRIDERS, a type of speed work at the end of the run. In the final quarter or half mile (depending on whether it’s marked 1/4 or 1/2), alternate picking up the pace for 20-30 second bursts (or a few blocks) and back to a comfortable pace.

RP= your ideal Race Pace.

+ This is what it means to run easy: When you can pass the Talk Test. Can you sing a verse of your favorite song or talk to a friend during the run? Good. Maintain that conversa tional pace the entire run.

+ You start with a fixed time run to build a base. Don’t worry about mileage or your pace until you start tracking mileage in week four.