Thanks for signing up for Apryle Showers Run, Florida’s Fastest 10K. As a courtesy, we have provided the following 8 week training program that starts on Valentine’s Day! Special Thanks to Apryle Showers Ambassador and respected running coach Chris McCaffrey for providing this courtesy 10K training program.
Walk/Run Easy Effort – should be able to hold a conversation while running or walking intervals – xX total reps, (time) – interval time not including 10 min warm up/10 min cooldown.
This program is designed to help take someone from low activity to moderate activity to moderate activity to complete a 10k Race at the end of 8 weeks. The majority of these runs/walks should be effort based and the most are kept to an easy effort. The goal of this program is to build your body in a progressive manner to help you feel confident to finish the 10k race while attempting not to overtrain your body.
You can use this training plan as a rough guide but ultimately it will be up to you to know when you should take an extra day off or add an additional day. Additionally, as the race is on a Sunday morning, you may have your long runs on Sunday’s vs Saturdays or you may move Monday runs to Tuesday’s etc…
If you’d like additional assistance with this plan Coach Macca and his ITZ Running team can provide personal coaching. You can email [email protected] with the subject line: Apryle Showers Coaching.
Thanks for signing up for Apryle Showers Run, Florida’s Fastest 10K. As a courtesy, we have provided the following 8 week training program that starts on Valentine’s Day! Special Thanks to Apryle Showers Ambassador and respected running coach Chris McCaffrey for providing this courtesy 10K training program.
Walk/Run Easy Effort – should be able to hold a conversation while running or walking intervals – xX total reps, (time) – interval time not including 10 min warm up/10 min cooldown.
This program is designed to help take someone from low activity to moderate activity to moderate activity to complete a 10k Race at the end of 8 weeks. The majority of these runs/walks should be effort based and the most are kept to an easy effort. The goal of this program is to build your body in a progressive manner to help you feel confident to finish the 10k race while attempting not to overtrain your body.
You can use this training plan as a rough guide but ultimately it will be up to you to know when you should take an extra day off or add an additional day. Additionally, as the race is on a Sunday morning, you may have your long runs on Sunday’s vs Saturdays or you may move Monday runs to Tuesday’s etc…
If you’d like additional assistance with this plan Coach Macca and his ITZ Running team can provide personal coaching. You can email [email protected] with the subject line: Apryle Showers Coaching.
