BEST FOR: Runners who want to maximize their training miles
PREREQS: Ability to comfortably finish a 4-mile run – your first long run is 5 miles long. That said, because of the Ramp It Up options, this program is suited to a wide range of runners, from 5Kers looking to more than double their mileage to marathoners dialing back on distance and up in intensity. A desire to complete a 10-miler injury free with your body feeling strong.
NUMBER OF WEEKS: 15
A 10-mile race is a delightful distance—long enough to cross into double digits, distance-wise, but not one step further—and this is a delightful program to maximize each of your miles.
Most of the runs are at an easy pace, making it perfect for a pair or group of women to take on together as you’ll have lots and lots of time on the road (or trail or treadmill) to talk. Working your long runs up to race distance gets you mentally and physically prepped for the demands of the distance, but a range for long runs is given in later weeks to accommodate all levels—and days where your legs haven’t shown up.
From the start, this plan integrates start-slow-get-fast pacing strategies so, as you’re standing on the starting line, you know you’re ready to run a smart + strong 10-miler.
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