Race Training: Couch to 10k!

Many of our inspirational clients are interested in doing races this year so we love helping them go from couch to 10k by using the program listed below!

You need to start training at least 12 weeks in advance…so if you are interested in a race this fall, it is time to start running!

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Week 1
Day 1 – Run 1 min, Walk 2 min, x8
Day 2 – Stretch and Strength (take a yoga class, do a weight based in-home video, hit the gym…or workout with a trainer!)
Day 3 – Rest
Day 4 – Run 1 min, Walk 2 min, x6
Day 5 – Swim/Bike/Elliptical/Cardio based class (at least 30 minutes of cross-training)
Day 6 – Run 1 min, Walk 2 min, x10
Day 7 – Rest
Week 2
Day 1 – Run 2 min, Walk 2 min, x7
Day 2 – Stretch and Strength
Day 3 – Rest
Day 4 – Run 2 min, Walk 2 min, x6
Day 5 – Swim/Bike/Elliptical/Cardio based class (at least 30 minutes of cross-training)
Day 6 – Run 2 min, Walk 2 min, x8
Day 7 – Rest
Week 3
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 – Stretch and Strength
Day 3 – Rest
Day 4 – Run 3 min, Walk 2 min, x5
Day 5 – Swim/Bike/Elliptical/Cardio based class (at least 30 minutes of cross-training)
Day 6 – Run 3 min, Walk 2 min, x7
Day 7 – Rest
Week 4
Day 1 – Run 5 min, Walk 3 min, x4
Day 2 – Stretch and Strength
Day 3 – Rest
Day 4 – Run 5 min, Walk 2 min, x3
Day 5 – Swim/Bike/Elliptical/Cardio based class (at least 30 minutes of cross-training)
Day 6 – Run 5 min, Walk 3 min, x5
Day 7 – Rest
Week 5
Day 1 – Run 3 min, Walk 2 min, x6
Day 2 – Stretch and Strength
Day 3 – Rest
Day 4 – Run 3 min, Walk 2 min, x5
Day 5 – Swim/Bike/Elliptical/Cardio based class (at least 30 minutes of cross-training)
Day 6 – Run 5 min, Walk 3 min, x4
Day 7 – Rest
Week 6
Day 1 – Run 8 min, Walk 3 min, x3
Day 2 – Stretch and Strength
Day 3 – Rest
Day 4 – Run 7 min, Walk 2 min, x3
Day 5 – Swim/Bike/Elliptical/Cardio based class (at least 45 minutes of cross-training)
Day 6 – Run 8 min, Walk 3 min, x3
Day 7 – Rest
Week 7 
Day 1 – Run 2 miles (no walk)
Day 2 – Stretch and Strength
Day 3 – Rest
Day 4 – Run 3 miles (no walk)
Day 5 – Swim/Bike/Elliptical/Cardio based class (at least 45 minutes of cross-training)
Day 6 – Run 2 miles (no walk)
Day 7 – Rest
Week 8
Day 1 – Run 15 min, Walk 5 min, x2
Day 2 – Stretch and Strength
Day 3 – Rest
Day 4 – R 15min, Wk 5min, R 10 min
Day 5 – Swim/Bike/Elliptical/Cardio based class (at least 45 minutes of cross-training)
Day 6 – R 20min, Wk 5 min, R 15 min
Day 7 – Rest
Week 9 
Day 1 – Run 3 miles (no walk)
Day 2 – Stretch and Strength
Day 3 – Rest
Day 4 – Run 4 miles (no walk)
Day 5 – Swim/Bike/Elliptical/Cardio based class (at least 60 minutes of cross-training)
Day 6 – Run 4 miles (no walk)
Day 7 – Rest
Week 10 
Day 1 – Run 4 miles (no walk)
Day 2 – Stretch and Strength
Day 3 – Rest
Day 4 – Run 2 miles (no walk)
Day 5 – Swim/Bike/Elliptical/Cardio based class (at least 60 minutes of cross-training)
Day 6 – Run 5 miles (no walk)
Day 7 – Rest

Week 11

Day 1 – Run 4 miles (no walk)
Day 2 – Stretch and Strength
Day 3 – Rest
Day 4 – Run 2 miles, walk 2 miles, run 2 miles
Day 5 – Swim/Bike/Elliptical/Cardio based class (at least 45 minutes of cross-training)
Day 6 – Run 4 miles (no walk)
Day 7 – Rest

Week 12

Day 1 – Run 4 miles (no walk)
Day 2 – Stretch and Strength
Day 3 – Rest
Day 4 – Run 2 miles, walk 2 miles, run 2 miles
Day 5 – Swim/Bike/Elliptical/Cardio based class (at least 30 minutes of cross-training)
Day 6 – Rest

Event Day – Run 10K

Need fuel for those runs? Check out these DELICIOUS recipes from Runner’s World!

This was a FIT-FAV:

SPRING WILD RICE BOWL WITH ASPARAGUS

Technically a grass, wild rice has a nutty, smoky flavor and an impressive range of nutrients, including phosphorus, zinc, magnesium, and B vitamins.

Cook Your Rice
1 cup wild rice (3 cups cooked)

Add Toppings
1 bunch asparagus, chopped and sauteed
½ pound cremini mushrooms, sliced and sauteed
4 poached eggs (1 per serving)

Drizzle with Dressing
Whisk together:
3 tablespoons extra virgin olive oil
Juice of ½ lemon
2 tablespoons chopped dill
1 clove garlic, minced
½ teaspoon salt
¼ teaspoon red pepper flakes
¼ teaspoon ground black pepper

Finish with Garnish
Grated Parmesan

Nutrition Information
Calories per serving: 361
Carbs: 32 g
Fiber: 4 g
Protein: 14 g
Total fat: 21 g
Saturated fat: 4 g
Sodium: 373 mg

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