This July 4th will be my first Peachtree Road Race. The Peachtree is the world’s largest 10K with some 55,000 people participating. It is also known as one big party!
I managed to secure a spot up front in Time Group 1B by doing pretty well on my last 10K. However, for the first time I have no goal in mind with this race. I’m definitely not trying to set a PR. With the Hotlanta heat and the sheer volume of runners that would be pretty difficult. I’m also getting married in late June so I will be out of pocket or totally stressed out for a few weeks and might fall a bit short of keeping up with my schedule. So, I plan to use this as a good opportunity to not slack on my running and to stay in shape for my first full marathon training plan which starts the week after this race!
Once again, I am using the Furman FIRST program for my training. I shaved 5 minutes off my 10K time using an abridged version of this plan last year. The three day a week nature of the plan fits in nicely with my schedule. I can get my running done and still have time and energy for step aerobics or other things. Plus, this plan really kicked my butt physically last time (why am I running 10 miles for a 6.2 mile race again LOL?!?). If anything, it will help me get some good cardio calories burned before my wedding.
Week 1: 04/07-04/13
KR #1: 8 x (400m w/400m rest intervals)
KR #2: 3 miles @ ST pace
KR #3: 6 miles @ LT pace
Week 2: 04/14-04/20
KR #1: 5 x (800m w/400m rest intervals)
KR #2: 2 miles @ ST pace, 1 mile easy, 2 miles @ ST pace
KR #3: 7 miles @ LT pace
Week 3: 04/21-04/27
KR #1: 2 x (1600m w/400m rest intervals) + 1 x (800m w/400m rest intervals)
KR #2: 4 miles @ MT pace
KR #3: 8 miles @ LT pace
Week 4: 04/28-05/04
KR #1: 200 (200RI), 400 (400RI), 600 (400RI),
800 (400RI), 800 (400RI), 600 (400RI),
400 (400RI), 200 (200 RI)
KR #2: 2 miles @ ST pace, 1 mile easy, 1 mile @ ST pace, 1 mile easy, 2 miles @ ST pace
KR #3: 9 miles @ LT pace
Week 5: 05/05-05/11
KR #1: 4 x (1000m w/400m rest intervals)
KR #2: 4 miles @ ST pace
KR #3: 10 miles @ LT pace
Week 6: 05/12-05/18
KR #1: 1600, 1200, 800, 400 w/400m rest intervals
KR #2: 5 miles @ MT pace
KR #3: 8 miles @ LT pace
Week 7: 05/19-05/25
KR #1: 10 x (400m w/1:30 min rest intervals)
KR #2: 3 miles @ ST pace
KR #3: 10 miles @ LT pace
Week 8: 05/26-06/01
KR #1: 6 x (800m w/1:30 min rest intervals)
KR #2: 1 mile @ ST pace, 1 mile easy, 2 miles @ ST pace, 1 mile easy, 1 mile @ ST pace
KR #3: 10 miles @ LT pace
Week 9: 06/02-06/08
KR #1: 4 x (1200m w/400m rest intervals)
KR #2: 3 miles @ ST pace
KR #3: 10 miles @ LT pace
Week 10: 06/09-06/15
KR #1: 5 x (1000m w/400m rest intervals)
KR #2: 6 miles @ MT pace
KR #3: 8 miles @ LT pace
Week 11: 06/16-06/22
KR #1: 3 x (1600m w/1:00 min rest intervals)
KR #2: 3 miles @ ST pace
KR #3: 7 miles @ LT pace
[NOTE: Wedding Week. Might have to skip the long run as I will be leaving Thursday.]
06/23-06/29 – OFF
[NOTE: On Honeymoon! Will stay active but no planned training runs.]
Week 12: 06/30-07/04
KR #1: 6 x (400m w/1:00 min rest intervals)
KR #2: 3 miles easy
KR #3: 10K Race Day (07/04)
KEY RUN STRUCTURE:
Key Run #1: 20 min warmup + Scheduled Intervals + 10 minute cooldown
Key Run #2: 1 mile warmup + Scheduled Short Tempo Run + 1 mile cooldown
Key Run #3: 5 min warmup + Schedule Long Tempo Run + 5 minute cooldown
KEY RUN TARGET PACES:
400m = 01:52
600m = 02:47
800m = 03:49
1000m = 04:48
1200m = 05:56
1600m = 07:53
Short Tempo = 08:28/mile
Mid Tempo = 08:43/mile
Long Tempo = 08:53/mile
Easy Pace = ??:??/mile
