The Runner’s World 10K Plan

OK. The Runner’s World 10K Plan is 5 weeks, and starting tomorrow there’s exactly 5 weeks until the Nike Run Hit Wonder 10K. So, starting Monday, I’m going to be following the plan as closely as I can. I’m modifying it a little because their plan starts on a Monday but I tend to think of my week starting on Sunday, so it’s shifted a little. I’ll adjust as the race gets closer.

So, for the coming week, I’ll be running as follows:

  • Monday: 2 miles in my neighborhood, 4×1:00 Aerobic Intervals (AI), finish with 2 miles.
  • Tuesday: 3 mile run – Waterfront/Esplanade? Three Parks Run?
  • Wednesday: 4 mile run – Four Parks Run. During run, do 3 Gentle Pickups (GP).
  • Thursday: Rest day.
  • Friday: 5 miles easy run – Run to work.
  • Saturday: Rest day.

Total for the week will be 14 miles plus whatever the AI and GP add on — maybe another two miles? I’ve noticed that the miles on the RW 10K plan don’t add up. Huh. Whatever.