10-week training plan for Broad Street Run

Belmont Plateau Cross Country Classic on Sunday, August 30th, 2015.

The Broad Street Run lottery results are in!  Hopefully you won a spot in this year's run.This will be my first Broad Street Run, and I am excited to be a part of the largest 10 mile running event in America. If this is your first distance run, now is the time to pick up your training. There are only 10 weeks until the big day and if your longest run has been a 5k...  you have a little work to do between now and May 1. Don't worry though, with commitment you still have time and should be ready for race day. 

Let's take the position that you are comfortable running 5k or 3.1 miles, three times per week. My recommendation is that you continue to run 3 times weekly and gradually increase your mileage. If you are running twice per week, you can still use this plan, just be smart on the short day of running. This plan will NOT give you record breaking speed, but it should help you meet your goal of crossing the finish line!

On your mark, get set, go!

The key is to gradually increase your mileage, especially for your long day. Schedule your runs in the beginning of the week, place them in your phone, your home/ work calendars, etc and try to keep to your schedule. Share it with whomever you need to and make the runs a priority. If possible, have a running partner either in person or virtually. Having another person to report too is a great way to stay on track. 

Remember this plan is only a recommendation and no guide can be written generically for everyone. If you want a personal running plan, I recommend finding a coach at a local running store or a personal trainer, exercise physiologist, physical therapist, or athletic trainer with running experience. They will be able to tailor something more specifically for you. Trust your body and allow soreness to guide you. If you feel great, it’s okay to increase your distance or speed a little that day, but do NOT overdo it. On the contrary, if you need to slow down to make your distance or even walk a little, that too is okay. Remember your goal is to be ready on May 1. 

To make this simple, I'm going to break the 3 weekly runs into a long run, a moderate run, and a short run. For long runs, slow your pace by 5 to 10 percent — if you typically run a 9-minute mile, run a 9:30 or 10-minute mile so that you can increase your distance. A general rule of thumb for running is that you should be able to talk to a partner while you are running (if you run alone, you can talk to yourself, just make sure no one is watching). If you are out of breath, you are running too fast for long distance, and need to slow down. Keep your moderate run at your normal pace, and increase the pace of your short run by about 5-10 percent. 

Here is my recommended 10-week plan:

Week Long Run Moderate Run Short Run Total Weekly Milage
1 4 miles 3 miles 2.5 miles 9.5 miles
2 4.5 miles 3 miles 2.5 miles 10 miles
3 5 miles 3.5 miles 2.5 miles 11 miles
4 5.5 miles 3.5 miles 3 miles 12 miles
5 6 miles 4 miles 3 miles 13 miles
6 (recovery) 3 - 3.5 miles 3 - 3.5 miles 2 - 3 miles (optional) 8 -10 miles
7 7 miles 4 miles 3 miles 14 miles
8 8 miles 4.5 miles 3 miles 15.5 miles
9 9 miles 4.5 miles 3 miles 16.5 miles
10 5 miles 4 miles 2.5 miles 11.5 miles

Pay attention to your timing

Here is some advice for race day. Pay attention to your mile times, you don’t want to run your first 5 miles faster than you trained. If you are running a little slower, you can always increase your speed the last couple of miles. If you need to walk during the run, take a break and walk. No one is watching you and you are not cheating yourself. Don’t spend all morning drinking crazy amounts of water and sports drink. If the temperature is similar to your last few long training runs, think about how much you had to drink then and do the same. Water and sports drinks are available on the route as well. Try to eat similarly to your last few long training runs. I would even recommend that the runs for weeks 7-9 should be early on a Saturday or Sunday morning, find a breakfast that works for you.  Don’t try anything new on race day especially sneakers. There is nothing like getting a blister with 7 miles left to run. 

Lastly and most importantly, spend the entire run celebrating your accomplishment and hanging with 40K running friends. Training alone is much harder than running with others. Talk to others while running and forego your headphones, it’s safer and more fun.  But most of all Relax, Have Fun, and Enjoy Yourself! See you on Broad Street.

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