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    10 Mile Training - Excel

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    Frances Green
    This document outlines a 14-week training plan for novice 10 mile runners. It provides a schedule for each day of the week that gradually increases in distance and intensity over time. The plan starts with 2 mile runs and 30 minute cross training sessions. It progresses to include longer runs up to 8 miles and cross training up to 60 minutes. The final week tapers back in preparation for a 10 mile race on the last Saturday.

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    10 Mile Training - Excel

    Uploaded by

    Frances Green
    17 views1 page
    This document outlines a 14-week training plan for novice 10 mile runners. It provides a schedule for each day of the week that gradually increases in distance and intensity over time. The plan starts with 2 mile runs and 30 minute cross training sessions. It progresses to include longer runs up to 8 miles and cross training up to 60 minutes. The final week tapers back in preparation for a 10 mile race on the last Saturday.

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    This document outlines a 14-week training plan for novice 10 mile runners. It provides a schedule for each day of the week that gradually increases in distance and intensity over time. The plan starts with 2 mile runs and 30 minute cross training sessions. It progresses to include longer runs up to 8 miles and cross training up to 60 minutes. The final week tapers back in preparation for a 10 mile race on the last Saturday.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    17 views1 page

    10 Mile Training - Excel

    Uploaded by

    Frances Green
    This document outlines a 14-week training plan for novice 10 mile runners. It provides a schedule for each day of the week that gradually increases in distance and intensity over time. The plan starts with 2 mile runs and 30 minute cross training sessions. It progresses to include longer runs up to 8 miles and cross training up to 60 minutes. The final week tapers back in preparation for a 10 mile race on the last Saturday.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 1

    10 Mile Training: Novice

    Week Date Sunday Monday Tuesday Wednesday Thursday Friday Saturday


    1 June 27th - July Stretch & 2 m run 30 min cross 2 m run + Rest 2 m run 30 min cross
    3rd Strengthen strength

    2 Stretch & 2 m run 30 min cross 2 m run + Rest 2 m run 30 min cross
    July 4th - July 10th Strengthen strength

    3 July 11th - July Stretch & 3 m run 30 min cross 2 m run + Rest 3 m run 30 min cross
    17th Strengthen strength

    4 July 18th - July Stretch & 3 m run 30 min cross 2 m run + Rest 3 m run 30 min cross
    24th Strengthen strength

    5 July 25th - July Stretch & 3 m run 35 min cross 2 m run + Rest 4 m run 30 min cross
    31st Strengthen strength

    6 August 1st - Stretch & 3 m run 35 min cross 2 m run + Rest 4 m run 30 min cross
    August 7th Strengthen strength

    7 August 8th - Stretch & 2 m run 35 min cross 2 m run + Rest 2 m run 40 min cross
    August 14th Strengthen strength

    8 August 15th - Stretch & 2 m run 35 min cross 2 m run + Rest 2 m run 40 min cross
    August 21st Strengthen strength

    9 August 22nd - Stretch & 4 m run 40 min cross 3 m run + Rest 5 m run 40 min cross
    August 28th Strengthen strength

    10 August 29th - Stretch & 4 m run 40 min cross 3 m run + Rest 6 m run 50 min cross
    September 4th Strengthen strength

    11 September 5th - Stretch & 3 m run 45 min cross 3 m run + Rest 4 m run 50 min cross
    September 11th Strengthen strength

    12 September 12th - Stretch & 5 m run 45 min cross 3 m run + Rest 7 m run 60 min cross
    September 18th Strengthen strength

    13 September 19th - Stretch & 5 m run 45 min cross 3 m run + Rest 8 m run 60 min cross
    September 25th Strengthen strength

    14 September 26th - Stretch & 3 m run 30 min cross 2 m run + 2 m run or Rest Race Day!
    October 2nd Strengthen strength rest

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