Purchase PLANS

Build up to a 10 mile run in 10 wks
By: Dr Jeff Banas
Duration: 10 weeks
Description:
A 10 week training program building up to a 10 mile run/walk.

Not focused on an event. Weekly build and recovery weeks.

Main focus is on running. Weight training and cycling.

A great program to get in shape.

Plan Preview:
(first week of PLAN is displayed below)

Day

Planned Workout

Description

Mon

Run
2.0 mi

Tue

Bike

00:45:00

Easy.

Wed

Strength

20 push ups

2 sets of 10 reps
lunges
squats
calf press

Thu

Run 4.0 mi

Strength	After the run do: 10 pushups 20 squats 10 lunges Repeat 4 times

Fri

Rest

Sat

Bike 00:15:00

Run 00:25:00

Bike 00:20:00

Sun

Run
5.0 mi

Do not worry about the time it takes you to do this. We are focusing on the distance.

If you have to walk some of this, that is OK.

Try running for 10 min the walking for 1 min. Even if you have to walk the entire thing, that is OK.

Weekly Totals:

Type	Distance	Duration
Bike		01:20
Rest
Run	11.0 mi	00:25
Strength
Total Duration:		01:45