10K Training Plan

I am currently leading a 10K training team, and I send out information weekly (in addition to holding group workouts) on running/nutrition/etc… I thought it would be fun to share hear as well for anyone attempting to walk or run their first 10K or attempting to PR.

Here is the 10K Training Packet I put together: https://drive.google.com/file/d/1B37gHFzIBJ67Z5DYECkHhZ1CLzn74hpi/view?usp=sharing

Below, you will find weekly emails with information:

Week 1

Just to recap:
I recommend doing these Everyday that you run – esp. the stretching!   It’s worth the extra 5-10minutes.
  • These are the 2 things I incorporated last year and led to PR’s in my 10k, half marathon, and full marathon… even though I decreased the amount of miles I was running. 
  • Don’t worry if they feel awkward for a month – just keep at it, and watch the videos of them — eventually your brain figures out what you’re trying to do and starts firing the right muscle groups.
  • These will help improve running form and efficiency, and you will also give yourself the best chance to remain injury free!
One other thing we talked about was taking smaller steps to increase speed.  Most elite runners have a cadence of 180-200steps/minute at any pace — the difference is they push off their planted foot a little more when they want to increase their speed.  Here’s a little video on cadence: https://www.youtube.com/watch?v=qwZ7Yo3tElA
For this week:
  • Include that same type of interval run we did today one other time (just not Sunday or Friday — you need a day in between to take it easier as you run or rest).
  • Stretch and do the ABC drills everyday that you run
On a rest or recovery day, try out one of these sessions: 
  • I totally recommend podcasts (or “edu-tainment”) or music during your runs – they are actually proven to help improve your running endurance and speed! 🙂   
Some of my favorite podcasts are:
  • Christian/Faith-based: Life Church (Craig Groeschel), Fresh Life church (Levi Lusko), Awesome Marriage Podcast, Elevation Church, Joyce Meyer
  • Health/Fitness based: The Model Health Show, Primal Endurance, Ben Greenfield Fitness, Uplift Nutrition Podcast (one of my faith/fitness friends who is studying to be an RD)
  • Others — Tim Ferriss Show (great interviews, but they are not always PG), Stuff you Should know, The Truth Barrel with Gabby Reese and Neil Harris (also good interviews, but as a conservative person who grew up as a pastor’s kid, I’d steer clear of playing these with young ears around)
  • Rich Roll also has a great podcast — this is one of THE BEST podcasts I’ve ever listened to in terms of running, life, success, etc… http://www.richroll.com/podcast/brad-stulberg-steve-magness/
Specifically for running, 
  • I recommend Meb for Mortals — there are a lot of great tips from Meb on running form, running safely — I learned a ton from this book.  It’s actually why I stopped using an armband when I ran and got a fanny pack!
  • Peak Performance (mentioned in that Rich Roll podcast above)
  • One I am currently reading and experimenting with is called “The Oxygen Advantage” — it’s on how to correctly breathe in order to improve fitness, naturally eat healthier, etc.

Week 2

One question this morning that came up was on nutrition & how to eat to get leaner.
  • This is a podcast that has some really great information on food and dispels a bunch of the food myths that we have been told.  Dr. Hyman also goes into the importance on quality of foods and what a Pegan diet is.  I’ve listened to a plethora of nutrition/fitness podcasts, and this is one of the best ones I’ve heard.
There’s many different approaches to diet, but the main guidelines to stick to are:
  • eating a low-glycemic diet — here is a good guide and sample menu, (here is another article on intermittent fasting)
  • sticking to non-processed foods (aka foods that are found on the outer edges of the store — not the middle aisles, unless you’re stocking up for an emergency),
  • not drinking your calories, and
  • to stop eating when you are about 80% full (I have found that this is when I start to feel thirsty during my meal as a cue for myself…. if I keep eating beyond this point, I end up feeling stuffed/bloated).
            It’s also REALLY important to not think of exercise as a punishment or food as a reward.  This is something I battled for years (it was a vicious cycle), and came to realize that working out/running doesn’t mean I ‘get to’ eat whatever I want.
        It’s important to start each run/workout session with an attitude of being grateful, and find ways to enjoy the process of moving. And eating is a way to show yourself love as well – by filling it with good quality food.
It’s all a process, and each person will vary in how they exercise/eat, but those are the main principles that most nutritionists/fitness leaders will agree on. 🙂  
The pursuit of excellence is never a matter of simply choosing between what is good or bad, but of choosing what is best or superior because it will better enable us to accomplish what God has designed us to be and do (cf. Phil. 1:9 with Eph. 2:10).As Edwin Bliss once said, “The pursuit of excellence is gratifying and healthy. The pursuit of perfection is frustrating, neurotic, and a terrible waste of time.”79 As finite human beings, none of us ever arrive, as they say, and there will always be room for growth and improvement (see Phil. 3:12-14).While this reality should never promote negligence or apathy or slothfulness, and while we should seek to grow, mature, and do our best, understanding this reality should help us all relax and rejoice in the Lord.
–From “The Pursuit of Excellence”

Week 3

Foam Rolling

  • This is the short video we used on foam rolling today.  We did this after our run, but it’s definitely useful to do before a run too as a warm-up.
This is an article I wrote a few years ago – “Foam Rolling for Wellness and Flat Abs” — it outlines what foam rolling specifically does in our bodies to help our muscles detox and be rejuvenated.
  • There is also a link to a free PDF guide for foam rolling and a video with the trainer who started the foam rolling revolution (Ashley Borden – she’s trained several celebrities and elite athletes and just has the best video/pdf I’ve ever used for foam rolling!)..
  • If you’re interested in Ashley’s meal plan, this is a little 1minute clip that describes what a ‘meal’ should include in order to have a well-rounded plate and prevent overeating.

*Foam rolling creates space in your fascia and muscles to help the body recover, repair and come back stronger and better.  Like stretching, it seems so easy to commit to yet it then becomes hard to fit in.  Even if you cannot do it before/after a run, make a decision to foam roll just 1 minute each day… Once you start it, you might end up doing more but at least you’ll have done 1min. if nothing else 🙂

“Our world is a noisy place. We are constantly stimulated from advertisements, the radio, TV, cell phones, texting and it goes on and on. The result is that God is often drowned out of our lives. So we need to, as the Psalmist said, be still and be quiet for God. Find five minutes a day to sit in silence alone. You can do this between activities or commitments, get up a little earlier or leave for your appointment earlier [or while you foam roll maybe ;)]. A lot of people find thoughts running through their mind when they try this. That’s OK. Your mind is not used to being still and is just solving problems. To solve this: write down what comes to your mind, a call to make or errand to run and this will help quiet your mind. Then clear your mind and go back to your silence, slowly increasing your time of silence. – From “Making Space For God” (edit by me)