My Two Week 10K Training Program

I saw this post from a friend on Facebook this morning...

...and it reminded me of a post I wrote one year ago on October 1 called My Two Week Half Marathon Training Program. This post remains one of the top five most read posts on my blog. The funny thing is that it's not really a training program at all. I was making it up as I went along. I had signed up for the Denver Rock 'n' Roll half marathon two weeks prior to the race and was winging it. Two weeks later I ran my second fastest half in 146:43 (8:08/mile)!

One week ago today I ran the fastest race of my life following a similar training schedule, setting a new PR at the 10K distance (47:04) and the fastest per mile pace (7:35) of any race I have run. So now I present to you, my two week 10K training program:

click image to enlarge

Basically all I did was vary my mileage and intensity with longer runs on the weekends (5 mi.) and shorter runs during the week, mixing in one high intensity track workout the Tuesday (10/2) before the race. I did jog about a mile while marking the course on the day before the race but didn't capture it on my Garmin Forerunner. But I made sure to save up plenty of energy to give it my all on race day. And that's what I did!

The bottom line is I never really follow any training regimen. Never have. Maybe that's why I'm a mediocre athlete. But then again I don't make a living as an athlete. I travel a lot for work and really can't follow a rigid training schedule. Business travel with a bike really isn't practical. And have you ever tried swimming laps in Holiday Inn Express pool? So I do what I can when I can. When I'm on the road, I run. When I'm home, I ride. In the winter I swim at the rec center and run on the treadmill. In the summer I ride my bike to work.

Today I think I'll go for a mountain bike ride on the Ridgeline Open Space. I'm not training for anything at this point. Just having fun and staying in motion. Maintaining a base level of fitness is the key to my two week training programs. I'm not starting on the couch. But if you are, it's never too late to start moving!

Ride on...

Daren

What I Did on My Summer Vacation

I took a long summer vacation this year -- from competition. After Ironman Boise nearly killed me I decided to take the summer off and enjoy it. I just wasn't having fun training for Boise, and the event itself was just downright painful. I haven't swam in open water since I froze in Lucky Peak Reservoir. I 've only been on my road bike once since suffering through the 56-mile ride through the barren outskirts of Boise and I haven't run further than six miles since the 13.1-mile run on the Greenbelt along the Boise River.

And yet, I may be in the best shape of my life. I've stayed active, running regularly and mountain biking on the Ridgeline Open Space near my home in The Rock. And, of course, I've been eating lots of lean beef to fuel my physical activity. And I've been having fun -- and eating well -- doing it!




The Ridgeline Open Space offers 15 miles of hiking, running and biking enjoyment right outside my back door!



The Ridgeline Trail offes views of three 14ers on the Front Range: Pikes Peak (14,110), Mt. Evans (in the distance, 14,240) and Long's Peak (14,259)

Mountain biking and trail running are very different than road biking and running. Steeper climbs and descents, rocky terrain, and wildlife (mostly deer, an occasional coyote and my dog, Casey) keep it interesting. More intense exertion at shorter distances mean less time with similar results. I am at my optimal weight (210) and feel great and I am running some of my best times at altitude (sub-8s on the road and sub-9s on the trail).

So, I decided today to sign up for the Denver Rock and Roll Half Marathon two weeks from tomorrow. Vacation over. Kinda have that end of vacation melancholy. Now I actually have to follow a training schedule, but its only for two weeks!

Last year I came up with my own two week half marathon training program for the Go! St. Louis (1:50:34, my third best half) and Waddell and Reed Kansas City (1:46, my PR) half marathons. Now, this is not a couch to 13.1-mile training program. It begins with a good base-level of fitness. I run 2-3 times per week (at least 3 miles each run) probably averaging around 10 miles per week. I ride once or twice a week (more in the summer months), probably averaging around 50 miles per week on the road or 15 on the trail.

So, beginning with a good base level of fitness, here is my two-week half marathon training schedule for the Denver Rock and Roll Half:

Week One

Saturday (today) -- Six mile trail run (completed in 57:18 or 9:32/mile)

Sunday -- Rest

Monday -- 3-mile run (race pace)

Tuesday -- Rest
Wednesday -- 6-mile run
Thursday -- Rest
Friday -- 4.5-mile run (race pace)

Week Two

Saturday -- Rest

Sunday -- 10-mile run

Monday -- Rest
Tuesday -- 5-mile run
Wednesday -- Rest

Thursday -- 3-mile run (race pace)

Friday -- Rest

I will probably ride or run on Saturday to keep my legs loose, but easy pace for a short distance.

The race is on Sunday, October 9, in Denver. This will be my first Rock and Roll event. Should be fun. My goal is 1:57 (Sub-9s), which would be a personal record at altitude. My only other race in Denver (5,280 ft. above sea level) was my first half marathon, the Arby's Rocky Mountain Half in 2007, which I completed in 2:08:52 (9:50/mile).

Ride (and run) on!

Daren