Training Program

Hmmm based on the fact that you are already doing 15-20mpw I would think that by the week of the race you would maybe want to be around at least 30mpw if your goal is to complete it in a decent time. If on the other hand your goal is to race it to your full potential and nail down a great time then I would try to build up to around 45mpw if you have enough time but I don't know what week in September the race is. If that seems like way too much sorry but I don't know too much about your running background... on the other hand don't take this the wrong way, you could still run a great time off 30 miles a week, but this is how I would approach it:

I would try and get in 6 days a week once you get up to 30mpw if that's possible. I'd start at 20mpw and add 5 every 2 weeks but if you feel good it's ok to go up each week.
(Miles per week, Monday miles, Tuesday, Wednesday, Thursday, Friday, Saturday, Sunday)
20 4 3 Off 4 3 6 Off
25 5 4 Off 5 4 7 Off
30 6 4 2 6 4 8 Off
35 7 5 3 7 4 9 Off
40 8 6 4 8 4 10 Off
45 9 6 5 9 5 11 Off
50 10 6 6 10 6 12 Off

The most important run of the week is the long run. In my opinion you get more out of doing a week of 3 miles mon-fri and 7 on saturday than doing 3.66 miles for 6 days. Run all of the runs at a normal pace but starting 4 weeks from the race throw in a tempo run on Tuesdays. In case that's an alien term, a tempo is would be about your normal pace for tuesday * .85 effort of your all out pace. If you run 8 minute miles normally try and hit 6:50s. If that's just too fast then that's ok too, it's just important to get in something that feels pretty hard on these days. The total time of your tempo run should NOT exceed 25 minutes unless you feel really good that day and you should still only do up to 30 minutes. If that amount of time is not enough to do all of your miles for the day, fill out the mileage by doing warmups and cooldowns. If you feel really up to it you can do a fast pace run on Thursdays but the quickened pace should NOT last for over an hour. Just fill in the miles with warmup/cooldown if necessary. Starting two or so weeks away from the race if you want to do some interval work on a track let me know and I'll suggest something. It would help but isn't normally part of the average runner's week (unless you want to go above and beyond which would be awesome!)

I'm guessing the race is on a Saturday. The week of the race I would go somewhat easy and taper off the mileage a bit. I would think that if you did the schedule for a normal week up until Wednesday and then start on the schedule for 10mpw less than normal and the day before the race go really light you would be setup for a great race. It's kind of late at night while I'm typing this and I would guess that although I haven't noticed yet, at least one thing I tried to say doesn't make much sense so I'll look this over again tomorrow and see if I should correct anything...

Another point to make is if you feel like your working too hard just back off because if you get injured doing too much you might not even get to do the race so pay attention to what your body is telling you. I know this is sort of common sense but I don't want to feel responsible for hurting someone :/

I'll keep an eye on this thread if you have any questions or want to revise what I posted or want something completely different. Anyways I hope this helps you and best of luck with your training either way.

Did that schedule frighten you? It did me!

I am relatively fit, but increasing my mileage by 5 miles a week every week is not something I would ever do, as I would end up injured. The most widely-accepted rule for increasing mileage is no more than 10% a week. In addition, every third or fourth week should be a rest week, where you run easily and do not increase mileage.

That said, I agree with DBlock that you'll get more benefit from including a longer run once a week and varying the distance you run each day. However, if you've got a routine going, you could do a long run (6 miles +) on Saturday or Sunday and run your usual distance the other days - and instead vary the pace. Do one or two as easy "recovery" runs on the days you cross-train as well, and on the other days inject pace -- doing quarter-miles "full on" (as fast as you can bear it), half a mile "off", quarter-mile "on" and so on. (With a warm-up and cool-down).

A key workout for a good 10k is a session of one-mile repeats, done as near to race pace -- or race effort -- as you can get them. Not TOTALLY flat out, but fast, relaxed and controlled -- you should feel as though you are running faster than normal but that you still have a little bit in reserve. You can do these on grass to reduce wear and tear. These can kill you! Given your current level of fitness, what I'd suggest instead is that you transform this into a once-a-week session of interval training. What you are trying to achieve with this workout is to run slightly FASTER than the pace you will race 10k and so develop your running economy, cadence, stride length, posture, r3elaxation, breathing and so on so that you get used to running fast -- and can stay relaxed and comfortable while doing so. Ad added benefit is that 10k race pace will seem SLOW in comparison!

This type of workout will make the best use of the time you have available and will give you quicker results that tempo running.

A fun way of structuring this workout is to do a set of 200m, 400m, 800m, 1200m, 800m, 400m, 200m. Or you can keep it simple and just do, say, 12 x 400m, which will give you a very useful 3-mile dose of speed work. Keep the rest interval between efforts at around the same time you took to cover them; but take more rest if you need it - there is no point doing these intervals slowly. I often wait until my pulse rate drops to 120 befor3e starting the next interval.

If you feel fit enough and can get enough rest around your non-running training, then you can build up to 2 "quality" -- ie faster-pace sessions a week. With one long run, one TOTAL rest day (no cross-training OR running) and two days of very easy "recovery" running, you'll have a total program.

From what you've told us, you are quite capable of running the distance so it's more speed you need.

Probably the best thing for you to do is to find a local group who are training for a 10k and run with them. Runners World and Running Times are always publishing "Your Best 10k Ever" type schedules; have a look at them for extra ideas. RW here and RT here

Keep us posted!

I neglected to mention that I am very new to running. I just started back in March and have just built up to 6 miles. Still have some weight to lose but I am getting there. I have about 20lbs to lose.

The numbers and verbiage is new to me.
A set of 200m, 400m; 2 miles, 4x1:00 AI, 2 miles (from RunnersWorld), etc...
What does all of this mean, and how do I keep up with it? :) I have a $7.00 watch from Wal-Mart for keeping track of my minutes per mile and overall time.

I am running 11 minute miles. Not fast. That is just pushing it just a bit. I will have 50yrd bursts here and there but no real pattern.

As you can see, where I run has a few hills. When I start the run I hit a fairly large hill. I try to blast up it... then back to normal pace.

The first schedule seems rough for me. I can't say I am in shape. I can run 6 miles in just over an hour. So not a speed daemon.

On the second post, thanks to you both for the post, it seems more attainable but I lack knowledge on the verbiage. 12 x 400m?? what does that mean? LOL..

Beware... newbie on campus..

Alright maybe I over-shot that one. 12x400m is a workout where you go to a track (most outdoor ones are 400 meters long per lap) and you basically run one lap at a pace that feels pretty fast for you, take a break that's long enough to recover your breath but don't let your heart rate drop too much.... then repeat. By the end you should have done 12 laps (on a 400m track) and feel pretty beat. It would definitely help your speed but it's the kind of thing to do after at least a week of feeling strong in your normal runs.

On another note you may have guessed but I never really applied the 10% rule to my training and some people might not agree with that but it's all about how your body reacts to different things. Each person is different in this and the more I think about it, the more I agree with Simon that 10% would be a cut off for building up your miles. You don't want to make too big of a jump and get hurt.

Really in my previous post I probably should have just said get the miles in. The speed will come later... but I do like the idea of mile repeat runs that Simon also suggested. Basically I took up about a page of writing when the most important thing I was trying to say was to build up your miles so that you feel confident by race day that the 10k distance isn't very far. After you gain that level of confidence on the distance/endurance side, then work on improving your speed. Just make sure you can build up a base before you top off your running with speed work.

That's cool. So on your long run on Saturday or Sunday you need to emphasise doing at least 6 miles; if it's hilly, so much the better. Gradually build this run up. You can do that simply enough by carrying on going out for just over and hour and noticing that you can run a bit farther in the same time, week on week (of course you will have to extend your turn-round point each week).

Sorry about the jargon!! RW (Runners World) abbreviations are usually explained somewhere in their articles; I beoieve AI means aerobic intensity or something - which means as fast as you can, but keeping aerobic (ie not gasping for breath, but staying comfortable).

200m, 400m snd so on refers to 200 metres, 400 metres etc etc. It's done that way becaue traditionally some of this training is done on a track. Running tracks tend to be 400 metres per lap - about a quarter of a mile. So four laps of a track = 1 mile.
12 x 400m means you run 400 metres (or a quarter of a mile) 12 times, with a short rest inbetween each one.

A "set" usually refers to a bunch of runs that you will repeat; so you might see the suggestion to do 3 sets of 4 x 400m, for example, meaning you are expected to run 400m, have a rest, run 400 again, rest, run, rest and run -- and that's the end of the first set; then you have a longer rest - in British circles enoiugh time to have a cup of tea and a sticky bun (we don't actually DO that, of course!)... and then go back to work and do the next set.. and so on.

It's more important that you put the effort in than have geek-level timing and stats, but it is helpful to accurately time some of your training sessions so that you can be suitably amazed and inspired by the dramatic improvement you will experience!

Ok.. that makes sense. Well, since I don't have a track near by could I just find a 200m or 400m stretch and do it that way?

I am going to purchase a heart monitor, Polar or Timex, so that will help.
Ok. So I can follow one of the plans and be ok? Right?
I think I will be ok on this first race, my first race ever, but would like to do ok. I.E. not at the back of the pack.

Ok.. any other tips on weight training or cross training for someone who lives out the sticks? :-)

Yep, just measure out the distances anywhere you like. Pick a plan and follow it. The great thing about being a relative beginner is that there is massive room for improvement and almost anythng you do will work, so don't get too hung up on trying to decide what program is THE total best one. Choose one that feels right and you can live with. It's more important to train consistently, stay free of injury and keep focused on your goal. Once you've got your first race sucessfully completed, then you can review what you've done and see what you want to change (if anything).

Heart monitor will be cool. Every now and then register your heart rate immediately you finish a run or repepition and notice how long it takes to drop to 120. That will give you another indicator of progress.

The question of weight training/cross training is too big to answer. Either carry on with what you are doing or hunt the internet for runnng-specific exercises you could do. The only specific suggestion I would make is that the closer to your race you get, the less weight/cross training you should do. Don't do ANY in the week before your race.