RUNATL Labor Day 10K Training


Summer 10K Training

Big Peach Running Co. is offering a FREE 8-week RUNATL Labor Day 10K Training program this summer. The program is open to everyone and is designed to get beginners and intermediate runners across the finish line through these training programs. Our primary target race will be Big Peach Sizzler 10k/5k. If you’re running a 5K, you can cut the training distances in half.

Most locations have group runs during the week, either Monday/Wednesday or Tuesday/Thursday. Check our Social Run page for dates & times. All long runs will occur on Saturday so you can choose to run from one of our stores that host a Saturday morning run. This program is virtual but if you feel comfortable running from our stores, you can use those for group runs.

COVID-19 Safety Guidelines For Social Runs

Please wear a mask while waiting for the run to start and when entering the store. Masks are not required during the run but please do your best to run 6 feet apart from each other.

What Is Included? – It’s FREE!

  • Weekly e-mail with training related content
  • Video clinic library to get you ready for your race
  • E-mail access to your virtual coach who will answer your specific training questions
  • Socially distanced group runs from select Big Peach Running Co. locations
  • FREE 10K Peachy magnet when you show your finish result at any of our locations

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Beginner

– This program is designed for those that are just starting to run or are limited by time and need a program that will meet their goal – finish a 10K.

3 Runs per week
NO. WEEK MON TUE WED THU FRI SAT SUN Mileage
1 July 12 Rest 2.5 Miles 30 min. Xtrain 2 Miles Rest 3 Miles 40 min. Xtrain 7.5 Miles
2 July 19 Rest 2.5 Miles 30 min. Xtrain 2 Miles Rest 3.5 Miles 40 min. Xtrain 8 Miles
3 July 26 Rest 2.5 Miles 35 min. Xtrain 2 Miles Rest 4 Miles 50 min. Xtrain 8.5 Miles
4 August 2 Rest 3 Miles 35 min. Xtrain 2 Miles Rest 4 Miles 50 min. Xtrain 9 Miles
5 August 9 Rest 3 Miles 40 min. Xtrain 2 Miles Rest 4.5 Miles 60 min. Xtrain 9.5 Miles
6 August 16 Rest 3 Miles 40 min. Xtrain 2 Miles Rest 5 Miles 60 min. Xtrain 10 Miles
7 August 23 Rest 3 Miles 45min. Xtrain 2 Miles Rest 5.5 Miles 60 min. Xtrain 10.5 Miles
8 August 30 Rest 3 Miles 30 min. Xtrain 2 Miles 2 Miles Rest Race Day! 11.2 Miles

Intermediate

This program is designed for those that have run a 5K and are looking to increase the distance to a 10K or someone who can comfortably run a 10K but is looking for improvement through consistent training in a group setting.

5 Runs per week
NO. WEEK MON TUE WED THU FRI SAT SUN Mileage
1 July 12 3 Miles 3 Miles 35 min. Tempo 3 Miles Rest 4 Miles 60 min. Xtrain ~16 Miles
2 July 19 3 Miles 3.5 Miles 35 min. Tempo 4 Miles Rest 5 Miles 60 min. Xtrain ~19 Miles
3 July 26 3 Miles 4 Miles 40 min. Tempo 3 Miles Rest 6 Miles 60 min. Xtrain ~20 Miles
4 August 2 3 Miles 4.5 Miles 40 min. Tempo 4 Miles Rest 5 Miles 60 min. Xtrain ~20 Miles
5 August 9 3 Miles 5 Miles 45 min. Tempo 3 Miles Rest 6 Miles 60 min. Xtrain ~21 Miles
6 August 16 3 Miles 5.5 Miles 45 min. Tempo 3 Miles Rest 7 Miles 60 min. Xtrain ~22 Miles
7 August 23 3 Miles 6 Miles 50 min. Tempo 3 Miles Rest 8 Miles 60 min. Xtrain ~24 Miles
8 August 30 3 Miles 3 Miles Rest 3 Miles 2 Miles/Rest Rest Race Day! 18.2 Miles

Terminology

Rest: It doesn’t matter if you’re a beginner or an elite runner, rest is an important part of any training plan. Your body can’t take advantage of the training if it’s not recovering from rest days.

Run: The mileage indicated in each program is what you should run on that particular day. Beginners, it’s okay if you stop to walk or do run/walk intervals at the beginning. Speed and pace is not something you need to be concerned about. The goal is to cross that finish line. The runs during the week should feel difficult but they will get easier. The Saturday long runs should be run at an easier effort. You should be able to run and have a conversation with someone.

XTrain: Any other aerobic activity besides running. This includes swimming, cycling, or, walking. Yoga can also be substituted to help stretch muscles and tendons. Cross-training helps build your cardio fitness without working out the legs. Intermediate runners can incorporate some strength training using lighter weights (no max weight efforts). Beginners should use your own body weight (lunges, squats, pushups) for strength training as well as core workouts to help with posture and running form.

Tempo Runs: (Also called threshold runs.) Tempo runs are for the Intermediate runner. The best way to determine proper tempo pace is to add 24 to 30 seconds per mile to your 5k PR. Tempo runs are designed to build endurance and allow you to finish strong instead of fading at the end.