This is because speedwork increases the risk of injury in those who are not fully accustomed to regular running yet.īeginner runners would substitute either of the following on the speedwork day: If you just started running and only recently reached the ability to do 3 miles comfortably, you’ll want to skip the speedwork and do another easy run on those days. However, speedwork should be done by those who have been running consistently for a while. This plan includes one day of speedwork each week. This 10 mile training plan includes 4 days per week of running, with total weekly mileage ranging from just under 10 miles to a peak of 23 miles. Or, you can work your way up to 3 miles, and then start this plan. That plan can be started when you can comfortably run (or run/walk) 1.5 miles. If you cannot yet comfortably do 3 miles, you might want to check out my 15K training plan for beginners which can be used interchangeably with a 10 mile race. You should be able to comfortably run (or run/walk) 3 miles to start this plan. What level of fitness do I need to start? *Disclaimer: I am not a physician check with your doctor prior to starting any new exercise program. This plan is probably not for you if you are an advanced runner looking to PR – you’ll need a higher training volume. A beginner or intermediate runner that’s done a 10 mile race, but you want to add some speedwork to improve your finishing time.
An intermediate runner looking to train for your first 10 mile race.
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