The 10K "Advanced Run" Training Program is best suited for those who have run 10K races, and have been running at least 4-5 times per week for 45-60 minutes for at least 1 year. If you are running less, consider the "Intermediate Run" Program.

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Warm-up = Walk 5 minutes at an easy pace prior to every run workout to gradually increase circulation to working muscles, heart and breathing rates.

Warm-down = Walk 5 minutes at an easy pace after every run workout to gradually bring heart rate and breathing back to normal levels.

I-Rate Scale = A way to rate your effort level by your perception or perceived exertion. Rate your level of intensity by how you feel, 1-10. 1 being at rest and 10 being an all out level. Use this system to stay in the smart training range listed on the training program (i.e. 6-7).

Heart Rate = If you have a heart rate monitor, maintain a range between the prescribed percentages... i.e. 65-75% of estimated maximum heart rate.

*Pick-ups = Run the workout at an easy pace and include 6-8 short, 30-60 second 'pick-ups' within the run. Pick up your pace to a challenging pace where you can hear your breathing and it feels just outside your comfort zone. This is NOT at all out gut-wrenching pace, simply one more notch up from where you were running. Keep the pick-up to 30 seconds maximum. Your effort level should be at an i-Rate scale of 8 or heart rate of 80% of maximum.

Cross-Training = Include activities that are non-running or walking. Cycling, swimming, pilates/yoga, strength training, elliptical trainer, stairmaster, spinning are great cross training modes for 10K training. Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout. Cross-training activities should be done at a moderate pace: at an i-Rate Scale of 6-7 or heart rate of 60-70%.

Strength-Training (ST) = Strength train with machines, weights, resitance tubes/bands or classes like pilates, toning or yoga. Include strength training exercises for your upper body, core (abdominal and trunk) and lower body twice per week. This will increase the lean muscle tissue, boost metabolism at rest and prevent the dreaded muscle loss with age. The more muscle we lose, the lower our metabolism sinks. Start the Strength Training session by warming up with 10 minutes of cardio activity [i.e. cycling, elliptical trainer, or stairmaster] or strength train after running. If you are new to strength training, begin with 1 set per exercise for 12-15 repetitions. The goal is to fatigue the muscle as you reach the repetition range or until you can no longer perform the exercise with good, controlled form. Stick with this program for at least 4 weeks and then progress to 2-3 sets per exercise for 8-12 repetitions. Another option for your strength workout is to take a class at your gym, work with a personal trainer, perform a machine circuit. There are many ways to include resistance training in your life — find the one you enjoy the most.

Flexibility = Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.

Conversational Pace = Conversational pace should be at a slow, and comfortable-conversational pace. You should be at a pace where you can hold a conversation easily. Heart rate zone of 65-75% of maximum or I-Rate of 6-7.5. Note: heart rate will gradually climb due to fatigue and dehyration. Allow for a 5% increase and max heart rate of 75% of maximum rather than slowing pace to stay within zone.

Easy Pace = Easy pace at 70-75% of maximum heart rate or an iRate level of 7+. A pace you could go at for a long time easily.

Moderate Pace = Moderate pace at 75-80% of maximum heart rate or an iRate level of 7-8. A pace where you can hear your breathing, but not breathing hard.

Training schedules developed by Coach Jenny Hadfield, co-author Marathoning for Mortals.

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