10 K Training Program (6 weeks)
Week 1
M: 3 miles
T: 3 miles
W: 3 mile-fartlek (2 min fast, 2 min recovery)
R: 3 miles easy
F: 4 miles easy
S: 7 miles easy
S: Off
Week 2
M: 5 miles
T: 3 miles easy
W: 3 miles-fartlek (2 min fast, 2 min recovery)
R: 3 miles easy
F: Off
S: 6 miles fast (timed)
S: Off
Week 3
M: 5 miles
T: 3 miles
W: mile intervals (4 timed 1-mile intervals, 3 min
recovery between)
R: 3 miles
F: Off
S: 6 miles fast (timed)
S: 3 easy
Week 4
M: 3 miles
T: 5 miles
W: 3 miles
R: 6 miles
F: Off
S: 6 miles fast (timed)
S: 3 miles easy
Week 5
M: 3 miles
T: 5 miles fast
W: 3 miles
R: mile intervals(4 timed 1-mile intervals, 3 min recovery between)
F: 3 miles
S: 6 miles fast (timed)
S: Off
Week 6
M: 3 miles easy
T: 5 miles
W: Off
R: 3 miles
F: Off
S: Off
S: 10K Race!
...let us run with endurance the race set before us... (Heb 12:1-2)
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CHEER 'EM ON!
- Andy-Eugene Marathon, 5-2-10
- Angie & Erin-Hippie Chick 1/2 marathon, 5-8-10
- Randy-Kirkland Mom's Day 5K, 5-9-10
- Karen, Lisa, Melissa, Darby, Kristy- Seattle Rock 'N Roll half/marathon, 6-26-10
- Dave-Lake Padden Duathlon, 7-24-10
- Randy-Black Diamond Xterra, 8-1-10
- Randy-Courage Classic, August 7-9
- Angie-McKenzie River Trail Run (50K), 9-11-10
- Kristin-You Go Girl 10K, Tacoma 9-26-10
RUN WITH IT
- If you want a canine running buddy,the Grey hound and Afghan hound dogs have been ranked highest on the list.
- According to a German study, lacing up may help you stay young at heart. Years of logging about 40 miles per week reduced runners' loss of antiaging cells by 75%! (Fitness Mag)
- Studies have shown that couples who exercise together increase their chances of sticking to their program by a whopping 90%!!
- According to a recent poll, only 12% of those who exercise outside regularily continue to do so in the winter (Go Judy!), while 38% move their workouts inside (Go Caryn!), and 50% slack off until spring (Go Dave!)!!
- A survey done by MSNBC revealed that many people believe they are too out of shape to work out. Nearly 20% of respondants said they're afraid they'll be the only one at the gym who isn't buff.
- On average, one hour of jogging burns 500 calories!
- Research from Indiana University found that non-fat chocolate milk is as good as sports drinks for recovery after intense endurance workouts.
- According to a reader poll from Fitness Magazine, the number one gym pet peeve is...PEOPLE WHO TALK ON THEIR CELL PHONES WHILE WORKING OUT.
TREADMILL TUNES
- The Boy Does Nothing ~ Alesha Dixon (Caryn pick - for that extra little pep in your step!)
- Terrified ~ Katharine McPhee (Kristin pick)
- Comatose ~ Skillet (Caryn/Kristin pick)
- Move Along ~ The All-American Rejects (Caryn pick)
- No Air - Jordin Sparks feat Chris Brown (Caryn pick)
- 4Ever - The Veronicas (Kristin pick)
- Something Beautiful ~ Needtobreathe (Kristin pick)
- Before the Morning ~ Josh Wilson (Kristin pick)
Blog Archive
March 27, 2010, Click for information!
I hope it doesn't rain!