2020 Army Ten-Miler Training Guide

ARMY TEN-MILER TRAINING GUIDE RACE DATE: OCTOBER 11, 2020

WASHINGTON, D.C.

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TABLE OF CONTENTS Introduction and Sponsors....................2 ATM History.............................................3 Valuable Training Tips..........................4 ATM Course Map.....................................9 Recommended Training Plan.............10 ATM Expo Exhibitor Info ....................12 ATM Priority Club & Hooah Tent........15

INTRODUCTION Priority Registration - Postponed Presented by Navy Federal Credit Union

Register at www.armytenmiler.com

General Registration- Postponed Presented by General Dynamics

Whether you’re a veteran of multiple Army Ten-Miler Races or gearing up for your first ATM, get ready for the Army’s 36th Annual Race by reading helpful training tips from top professionals included in the Army Ten-Miler Training Guide.

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ATM HISTORY The Army’s annual Army Ten-Mile Race and Expo is conducted in our nation’s capital by the U.S. Army Military District of Washington (MDW). Attracting over 35,000 runners and 900 teams from around the world, the Army Ten-Miler (ATM) exemplifies the Spirit of Sport and the Spirit of a Nation. Participants include military, civilians, wheel chair athletes and wounded warrior athletes.

ATM’s mission is to support Army outreach, build morale, and promote physical fitness. Over 900 Soldiers and 900 volunteers support the Army’s “world class” ATM race.

Now in its 36th year, over 446,900 runners have run ATM since its inception in 1985. ATM is a category-B Army Morale, Welfare, and Recreation (MWR) event open to the public. Race proceeds benefit MWR programs. To date, ATM has generated over $8.3 million for Army MWR. The MDW Command serves as the Army Forces Component and core staff element of the Joint Force Headquarters National Capital Region to conduct operations that deter, prevent and respond to threats aimed at the National Capital Region. MDW also conducts world-class ceremonial, musical and special events in support of our Nation’s leadership.

Race proceeds benefit Family and Morale, Welfare and Recreation programs.

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ARMY EXPERTS PROVIDE VALUABLE TRAINING TIPS FOR ATM FIRST-TIMERS AND VETERAN RUNNERS DURING COVID-19 TIMES The human body is amazingly resilient and has an incredible capacity for endurance.”

P

reparing for your first Army Ten-Miler (ATM) may seem like an intimidating endeavor in the best of circumstances, but in this day of COVID-19, with people teleworking, practicing social distancing and following stay-at-home orders, that feeling is amplified. Experts from the Army Public Health Center point out that in times of stress, the Army’s Performance Triad (P3) – sleep, physical activity and proper nutrition - is more vital than ever. Preparing for your training program will not only get you ready for the ATM, but it can also be helpful in alleviating daily stress.

Beginning or Maintaining Fitness Training Even for those who maintain a regular fitness routine, these are unprecedented times; but despite restrictions, Benedict says opportunities to stay connected are plentiful.

Recruit your family and friends for motivation and support. Then peruse the virtual training groups, online fitness classes, and even virtual races, to find what works for you.

U.S. Army Maj. Timothy Benedict, an APHC physical therapist who specializes in injury prevention, is confident that almost anyone can train and complete a 10-miler, creating and following a progression plan. “Be realistic – you will need to build up your endurance, but once you achieve that,” he advises, “I promise, it really will get easier.

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For current and consistent runners, the present situation just adds a slightly different dimension, as they transition from personal to virtual running groups and clubs.

For the first-time ATM participant, commitment and accountability are imperative. Find the online beginners’ group that best suits your fitness level, your needs, and your personality. Together, group members can share progress, provide support and -perhaps most importantly deliver accountability. Runners at similar fitness levels will experience comparable types of hurdles, so they can find creative ways through which to challenge one another, setting weekly goals within the group. According to Benedict, it is also helpful for first-time participants to connect with experienced Army Ten-Miler runners since they can provide accurate expectations, and even talk through some of their lessons learned at the ATM Facebook page.

An experienced distance runner and a 10-miler veteran, Benedict competed in an official Army Ten-Miler Shadow Run while deployed to Afghanistan in 2011, an experience that he says provided a good sense of camaraderie, and was also one of his best events. In addition to training for it, he admits that, being deployed, he was likely in his best shape.

Once an inexperienced runner decides to register for the ATM, Benedict recommends at least 12 weeks of training in order for their bodies to adapt to the distance. Ideally, a training program should include three-tofour runs per week, maintaining a consistent schedule. Between your distance runs and your midweek high-intensity run, plug in one or two easy-paced two- or three-mile runs

during the week.

Whether using a treadmill or running outside, Benedict says it is important to recognize that what you do aside from running is just as important as the miles you log for training runs. This can include body weights, doing squats or lunges, stairs –any type of resistance that gets your heart rate up and causes muscular fatigue. This helps muscles adapt and build the endurance to log longer miles. Adding heavy weights in a progressive manner will protect joints and give your body an edge when itcomes to running. With no access to gyms during this pandemic, be creative with your home workouts – involve the family, utilize fitness apps and online classes, do online workouts with friends –but incorporate cardio, resistance and strengthening exercises into your weekly workouts.

Joanna Reagan, a retired Army colonel and APHC registered dietitian, has run three Army Ten-Milers, in three different stages of her life - first while on active duty and most recently in 2019 after retiring from the Army. She said that for all ATM participants, new runners or race veterans, establishing accountability partners is essential, whether a family member, an online running buddy or Army Ten-Miler Training Guide | 5

P3 has fun activities for children, and the key is to make it entertaining. The Benedicts have set up obstacle courses in their backyard, they ride bikes, play Managing a full house during COVID-19 softball or kickball, together. “The key is to restrictions create a family culture and a family habit Working from home during the COVID-19 pandemic is logistically challenging, in which every day you are being active,” says Benedict. “If your habit is to sit down particularly with children. Together, parents and watch TV, that’s something you’ll do can create a timeline each week that every day. If you build in an active culture, incorporates their own runs and workouts regardless of what the activity is, you get your into the day. Benedict and his wife have heart rate up while doing something as a managed to maintain their own regimens while keeping their four young daughters family. This is going to have lifelong benefits active and entertained. They walk together as extending well beyond the Army Ten-Miler.” a family at least once a day, and the parents take turns jogging and sprinting, tag-teaming It is a very important part of those preparations because at the moment, your every 10-minutes or so, and building some high-intensity training into their family walks. mileage isn’t as important as just staying healthy, so you’re building those habits Parents should find a routine and activities now, while home with your family. When the that work for their own family, then make a time finally arrives to log those miles on the plan and commit to it. calendar, you’re used to it, your family is used to it, and you have built a culture and an expectation that you will stay healthy as a family. That’s going to extend, once these restrictions lift, you can become more judicious and more precise about logging those miles in preparation for the ATM. a virtual class. Figure out what works for you in order to maintain your motivation.

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Nutrition It is particularly important, with COVID-19 restrictions and stress, to ensure that children either continue or learn good habits, with the basics of building a healthy plate with lean proteins, fruits, vegetables, whole grains and dairy at each meal. This element of P3 requires creative thinking that incorporates the whole family, according to Reagan. “One of the rare benefits of our current situation is that families are home, together, and have more time to do weekly meal planning and scratch cooking,” she said. “Involve children in fthis process,

of maintenance stage now, with everyone just trying to keep healthy,” said Reagan.

“Later in the summer, when you start doing runs in the six-to-eight mile range as as you gear up for the ATM, your prep should include determining what you are doing to eat before the actual race.

making it creative and fun.”

Reagan also recommends if you want to have a one-on-one health coaching appointment about your training plan or to help set up a training plan, contact your local Army Wellness Center for a more personalized plan. Even during COVID-19, the Army Wellness Centers are working with clients telephonically for health coaching.

It is incredibly powerful to sit down as a family for dinner, and for many, this pandemic allows such an opportunity.

Even in a teleworking world, Reagan says her family does their own thing virtually during the day, but then sits down together Race Day to enjoy good food and conversation.

Immediately leading up to the run, it is not Determine what works best for your family as helpful to perform static stretches. dynamic, depending on the ages of your children, and involve them. Let them select what they want to eat, perhaps help with preparation or planning, do little chores in the kitchen, set the table – something that makes them part of the process.

P3 also promotes a well-balanced diet, with a proper blend of meals and snacks.

For runners, this entails planning based on your run schedule. When engaging in long runs, Reagan advises that runners should eat a breakfast of some sort about one to two hours prior to going out. As part of your ATM preparation, determine what works best for you, whether oatmeal, whole wheat toast, sweet potato, cooked quinoa – something that’s a slower digestible carbohydrate, but that can be powerful for long runs. “From a nutrition point of view, we are in a kind SPONSORSHIP. NO FEDERAL ENDORSEMENT IMPLIED.

Army Ten-Miler Training Guide | 7

Instead, Benedict recommends a dynamic warm-up, one that loosens the muscles and joints in an active manner as more appropriate and beneficial. This can include jogging in place, walking lunges, body squats, jumping jacks, or some high knee kicks: energetic activities to get your body warmed up, but nothing that feels too strenuous nor too quick. Stretching after the run is fine, and there are a lot of people who feel the need for static stretches to workout tight muscles, so certainly it can be helpful afterward.

Benedict also stresses the importance of hip strengthening exercises, preventing or even treating some of the problems that come with running too much. These exercises are designed for the glutes or the abductors and include any type of bridging where you’re lifting your hips up off the ground, or raising your legs up to the side, to strengthen the glutes. These have been shown to prevent or help with the vague pain that sometimes occurs after running.

On long run days (and on ATM race day), Reagan says eat a light breakfast (200 to

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300 calories) that provides carbohydrates with some protein, such as a bowl of cereal or oatmeal, whole wheat toast, peanut butter – about two hours before you run so that your body can convert it into useful energy. Thirty minutes or so after your run, have a nutrient-rich, high protein source such as low-fat chocolate milk to help boost recovery.

Along with activity and nutrition, sleep is a critical tenet of P3 and a key component of a healthy lifestyle and culture, essential for rejuvenation, said Reagan. Failing to optimize sleep can lead to significant reductions in physical and cognitive performance. Focus each night on attaining seven to eight hours of sleep, and keep a regular sleep schedule with a consistent bed and wake-up time. Having a bedtime routine allows you to wind down.

Both Benedict and Reagan recommend the Army Ten-Miler as an event with a good yet achievable distance - some have called it the Goldilocks of races, just the right distance.

Reagan says that aside from being wellorganized with a goal she can reasonably attain, through commitment and training, the Army Ten-Miler provides a level of tremendous spirit from start to finish. The cheering crowds and bands lift runners along the way, and a course that weaves through downtown Washington, DC with all of the monuments makes for a truly incredible experience.

“There’s an energy when you get into that crowd that is pretty amazing, providing motivation and driving your adrenaline,” adds Benedict. “You don’t have that same experience in your training runs, of course, but the experience of race day is really pretty unique – and your reward for your commitment. “ For more training tips, visit the Runners Resourc-es section under Plan Your Race on armytenmiler.com.

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A TIMELINE TO TEN MILES IN TEN OR TWENTY WEEKS: ARMY PUBLIC HEALTH CENTER’S RECOMMENDED TRAINING PLAN 20-Week Schedule Week

Monday

Tuesday

Wednesday Thursday

Friday

Saturday

Sunday

1

2 mi TR

Strength

10 min int

X-train

X-train

2 mi

Rest

2

2 mi TR

Strength

10 min int

X-train

X-train

2 mi

Rest

3

2 mi TR

Strength

15 min int

X-train

X-train

3 mi

Rest

4

2 mi TR

Strength

15 min int

X-train

X-train

3 mi

Rest

5

2 mi TR

Strength

15 min int

X-train

X-train

4 mi

Rest

6

2 mi TR

Strength

15 min int

X-train

X-train

4 mi

Rest

7

3 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

8

3 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

9

3 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

10

3 mi TR

Strength

20 min int

X-train

X-train

5 mi

Rest

11

3 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

12

3 mi TR

Strength

20 min int

X-train

X-train

6 mi

Rest

13

4 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

14

4 mi TR

Strength

20 min int

X-train

X-train

7 mi

Rest

15

4 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

16

4 mi TR

Strength

20 min int

X-train

X-train

5 mi

Rest

17

4 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

18

3 mi TR

Strength

20 min int

X-train

X-train

8 mi

Rest

19

3 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

20

3 mi TR

Strength

2 mi Easy R

X-train

X-train

Rest!

Race Day!

Legend: TR=Tempo Run, Int=Interval training, Easy R= Easy run, mi=miles

10-Week Schedule

The source for the training plan was adapted from: Van Allen, J., Yasso, B., & Burfoot, A. (2012).

The Runner'sMonday World Big Book of Marathon and Half-marathon Strategies, Sunday Week Tuesday Wednesday Thursday Training: Friday Winning Saturday Inspiring Stories, and the Ultimate Training Tools. Roadie Books 1 2 mi TR Strength 10 min int X-train X-train 2 mi Rest 2 2 mi TR Strength 10 min int X-train X-train 3 mi Rest 3 2 mi TR Strength 15 min int X-train X-train 4 mi Rest 4 2 mi TR Strength 15 min int X-train X-train 3 mi Rest 5 3 mi TR Strength 20 min int X-train X-train 5 mi Rest 6 3 mi TR Strength 20 min int X-train X-train 6 mi Rest 10 | armytenmiler.com 7 3 mi TR Strength 20 min int X-train X-train 7 mi Rest

5

2 mi TR

Strength

15 min int

X-train

X-train

4 mi

Rest

6

2 mi TR

Strength

15 min int

X-train

X-train

4 mi

Rest

7

3 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

8

3 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

9

3 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

10

3 mi TR

Strength

20 min int

X-train

X-train

5 mi

Rest

11

3 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

12

3 mi TR

Strength

20 min int

X-train

X-train

6 mi

Rest

13

4 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

14

4 mi TR

Strength

20 min int

X-train

X-train

7 mi

Rest

15

4 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

16

4 mi TR

Strength

20 min int

X-train

X-train

5 mi

Rest

17

4 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

18

3 mi TR

Strength

20 min int

X-train

X-train

8 mi

Rest

19

3 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

20

3 mi TR

Strength

2 mi Easy R

X-train

X-train

Rest!

Race Day!

Legend: TR=Tempo Run, Int=Interval training, Easy R= Easy run, mi=miles

10-Week Schedule Week

Monday

Tuesday

Wednesday Thursday

Friday

Saturday

Sunday

1

2 mi TR

Strength

10 min int

X-train

X-train

2 mi

Rest

2

2 mi TR

Strength

10 min int

X-train

X-train

3 mi

Rest

3

2 mi TR

Strength

15 min int

X-train

X-train

4 mi

Rest

4

2 mi TR

Strength

15 min int

X-train

X-train

3 mi

Rest

5

3 mi TR

Strength

20 min int

X-train

X-train

5 mi

Rest

6

3 mi TR

Strength

20 min int

X-train

X-train

6 mi

Rest

7

3 mi TR

Strength

20 min int

X-train

X-train

7 mi

Rest

8

3 mi TR

Strength

20 min int

X-train

X-train

3 mi

Rest

9

3 mi TR

Strength

20 min int

X-train

X-train

8 mi

Rest

10

3 mi TR

Strength

2 mi Easy R

X-train

X-train

Rest

Race Day!

Legend: TR=Tempo Run, Int=Interval training, Easy R= Easy run, mi=miles

Another excellent resource to promote and sustain healthy lifestyles during this time is the Army Wellness Center (link: https://p3.amedd.army.mil/my-army wellness-center/about). AWCs are a crucial link for health resources to the broader Army community. AWCs are providing a variety of services in an online format to continue their support of the health and wellbeing of Active Duty Service Members, adult Family Members, Retirees, and Department of the Army (DA) Civilians. If you have not used the services of an AWC before, find your nearest location here (https://p3.amedd.army. mil/my-army-wellness-center/locations) and contact them today. Services are completely free!

Army Ten-Miler Training Guide | 11

ATM COURSE MAP

2020 ATM LEVEL WEAR CALIBRE ¼ ZIP

Registration Shirt Sales will begin in May during registration.

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ATM EXPO

PRESENTED BY NAVY FEDERAL CREDIT UNION

Your company can reach up to 50,000 en­ gaged customers by exhibiting your prod­ucts and services at the Army Ten-Miler (ATM) Expo presented by Navy Federal Credit Union held on Friday, October 9 and Saturday, October 10 at the DC Armory. There is no packet pick-up onsite at race day, thus all 35,000 runners are re­quired to collect their official t-shirt, race bib and materials onsite at the ATM Expo.

“For a small non-profit organization the Expo provided a great opportunity to network with larger organizations and spread awareness about our mission and programs to poten­t ial donors and volunteers.” - iCare

What time do I need to have my booth setup?

All booths must be fully set-up by 7 a.m. on both days.

What time do I need to be out of the DC Armory?

You must be out no later than 11 p.m. on Oc­tober 10.

What does my booth include?

Your booth includes one 6’x30” skirted table, two chairs, one 30”x7” booth ID sign and one wastebasket. Electricity is included but must be requested on the application form.

Prices, Booth Sizes and Info: Expo booth sales begin May 1, 2020. To reserve your booth, contact, Ms. Tatiana Molina at: tatiana.m.molina2.naf@mail.mil What are the booth size options?

• 10’ X 10’ Standard Booth • 10’ X 10’ Corner Booth • 10’ X 20’ Standard Booth • 10’ X 20’ Premium Booth • 20’ X 20’ Standard Booth • 20’ X 30’ Premium Booth What are the days/hours that my booth must be staffed?

The Army Ten-Miler Expo is held at the DC Armory and open to the general public from 10 a.m. until 6 p.m. U.S. military and civilians with a Common Access Card (CAC) or Uniform Services ID Card (USID) are ad­mitted early each day starting at 8:30 a.m.

2020 ATM TRAINING SHIRT

Registration Shirt Sales will begin in May during registration.

Army Ten-Miler Training Guide | 13

Can I ship a package to the DC Armory?

Packages can be shipped to the below address for arrival no earlier than Thursday, October 8.

National Guard DC Armory Army Ten-Miler (VENDOR NAME HERE) 2001 East Capitol Street SE, Washington, D.C. 20003 (202) 547-9077 About The Army Ten-Miler Expo (ATM), presented by Navy Federal Credit Union The ATM Expo is held at the DC Armory located at 2001 E. Capitol Street SE, Washington, D.C. 20003 on October 9 & 10.

The event is open to the general public from 10 a.m.

- 6 p.m. Note: U.S. military and civilians with Common Access Card (CAC) or Uniform Services ID card (USID) are admitted early each day starting at 8:30 a.m.

About the Army Ten-Miler?

• Third largest 10 mile race in the world • Proceeds benefit Soldiers and Family MWR programs • 36th edition of The US Army’s race • The official race of the U.S. Army is produced by the Military District of Washington • 35,000 registrations sold out annually Expo Promotions • Several print ads with up to 250,000 messages promoting the expo • Up to 120 (60 sec) radio ads on 3-5 news and music stations • Bi-monthly runner emails beginning in March • Homepage and dedicated webpage promoting the Expo • Facebook and Twitter mentions promoting the Expo

Free Admission, Free Parking, Public Is Welcome There is free parking in Lot 3 or take the Silver, Blue, or Orange Metro lines and exit at the Stadium-Armory Station.

Why showcase your products or services?

• DC Armory with over 60,000 sq. ft. of exhibit area • Attended by 40,000-50,000 runners, U.S. service members, and health and fitness enthusiasts • Almost 50% of 2019 attendees made an expo purchase • Free ATM Expo is open to the public • Free parking and Metro accessible (exit at Stadium-Armory Station off the Blue, Orange and Silver lines) • ATM marketing campaign promotes Expo and attendance • Association with official US Army event

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ATM HOOAH TENTS & PRIORITY CLUB

HOOAH TENT ZONE

PRESENTED BY KBR The Hooah Tent Zone tradition started at the Army Ten-Miler (ATM) back in the early 1990’s when a few commands arranged for tents on race day to support their teams and show their Army spirit.

Over the years, that tradition has grown and is now formal­ized to include over 80 tents featured in the post race activities area on race day.

This popular post race activity features U.S. Military commands from around the world that support their teams, promote their mission, and promote their “Army Spirit.” Runners and spectators interact with Sol­diers, experience the esprit de corps, and enjoy the festive activities that the Hooah Tents offer from the Pentagon North Lot.

ATM PRIORITY CLUB Runners who have successfully completed seven or more races are inducted into the ATM Priority Club, and are eligible to regis­ter during Priority Registration, presented by Navy Federal Credit Union.

Hooah Tent Zone Contact For more information or to purchase a Hooah Tent, fill out our contact form. Please email your application to Mr. Tavis Souza: travis.m.souza.naf@mail.mil

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Army Ten-Miler Training Guide | 15

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