CITY FIT GIRLS
10-TRAINING MILEPLAN /15K
10-WEEK PROGRAM
HELLO THERE Welcome to City Fit Girls'
10
15
-Mile/
K Training Program.
If you're reading this, it's safe to assume you're looking to run a
10
-mile or
15 9 3 K (
.
miles) race. We hope you're as
excited as we are about training for your next race.
City Fit Girls is a training community for women of all fitness levels and paces. That means you don't have to be the fastest or be intimidated by any run or workout in this plan. To make the most of it, we expect you to complete MOST of the scheduled runs/workouts. Unless you're experiencing an emergency, try to find the motivation to follow along everyday. Your body will thank you at the end of training.
There's an old saying that "you get what you give". If you want to see the best results, you'll need to give
100
% to
your training. Before we get started with your training schedule, please take a moment to answer a few questions (on the next page) about your running goals.
- Takia & Kiera
Be sure to consult with your primary physician before starting a new workout regiment. This program was designed for runners who can comfortably run 3 miles.
RE YOU READY TO BE - AND BEAT - YOUR PERSONAL BEST? A
Let's start by answering a few questions about your goals. Be sure to answer these questions on pen and paper so that you can save your answers and refer to them throughout the program.
Why do you want to run this race? What do you hope to accomplish?
What are some potential roadblocks that you can (will) run into?
How will you overcome these road blocks if (when) you run into them?
What will be your personal mantra throughout your training program?
RUNNING GEAR Running Shoes: Have you been fitted for running shoes? As you increase your mileage, you may find that your feet, legs, and hips are aching a little more than usual. In order to decrease the risk of injury, you should be "fitted" for a good pair of running shoes. Please note that we cover a lot of miles in this program. You may want to get a second pair of running shoes to rotate to make your shoes last longer.
Running Watch: This is
100
% optional. If you've been on the fence
about getting a GPS watch, this may be the time to go for it. A GPS watch will help you track your pace, your miles, and assist you during long runs and running workouts.
Running Apparel: Moisture wicking apparel and running socks will go a long way during your training. In order to help prevent blisters and chaffing, you'll want to train in materials that wick sweat away and keep you dry.
Water Bottle & Energy Gels: Hydrating properly is important for
70 45 50
every run or workout. For long runs lasting about more, it's common to use energy gels every
-
minutes or
minutes during
activity.
Foam Roller: Head to your local running store and purchase a good foam roller to use for recovery. Try to make a habit to roll for a few minutes after your runs and workouts.
TRAINING 101 WHAT TYPE OF RUNS & WORKOUTS ARE INCLUDED IN THIS PLAN?
20 30
Easy Run: These conversation pace (
-
seconds slower than your
normal pace) runs are used for recovery and some base runs. Tempo/Threshold Run: These run should feel "comfortably hard" and consistent. Intervals & Repeats: In addition to tempo runs, intervals and repeats are at the heart of this training. If possible, never skip these workouts. Find out your Interval and Repeat paces using Jack Daniel's VDOT Calculator. Long Run: These runs help develop endurance, build mental toughness, and increases aerobic efficiency. Do not skip these runs. Strength Training: Not to be confused with cross-training, strength training should include workouts and movements that strengthen the core, hips, legs and arms. This type of training will make you a stronger runner. Cross-Training: Take a day of from running and go for a swim, a bike ride, yoga class, or pilates. Strength training programs like CrossFit are great too!
SHOULD I RUN THROUGH AN INJURY? Never. Please consult a physician if you are suffering from a running or fitness related injury. Seriously, don't run. Promise?
COMPLETE YOUR WEEKLY TRAINING CHECK-IN Writing down your progress is an important component of this program. At the end of each week, please answer the check-in prompts and consider what you can do to improve your training.
CITY FIT GIRLS
10TRAINING -MILE/15K PROGRAM
LET'S DO THIS TRACK YOUR PROGRESS: Join City Fit Girls on STRAVA and keep track of your runs using the app or your GPS watch. We also recommend getting a training journal. GET ENOUGH SLEEP: Healthy sleeping habits are required to give your body enough time to recover properly. Try
78 -
hours every night.
GET THE RIGHT GEAR : In addition to running shoes, we recommend workout clothes, moisture wicking socks, and a hand-held water bottle. STRENGTH TRAIN : Training for a race requires strong, healthy muscles. Find a strength-training program that works your core and increases mobility. ADOPT A HEALTHY DIET: Eat a healthy diet full of vegetables, fruits, fats, and healthy proteins. Proper fueling is required for healthy running and recovery. RECOVER LIKE A BOSS: Stretching is a very important part of training. If you don't take time to stretch, foam roll, rest and recover, you will be at risk for injury.
WEEK 1 SUNDAY: Did someone say yoga? Today is about low-key, low impact workouts. Take a yoga class, go on a bike ride, or do anything that doesn't require you to work too hard. Your body should be ready to go for tomorrow's run and workout.
MONDAY: Start with a
2
-mile run as your warm-up. Your primary
goal is to get your heart-rate going. Follow up with a
30
-minute
strength training workout that engages your core and/or upper body. Don't forget to recover after your workout.
TUESDAY: For your first speed workout, let's try an interval run. Warm-up with an Then run
4
4
1 400
sets of
-mile easy run.
0 25
m (
.
mile) intervals at
5
K pace with
minutes rest in between each set for recovery.
Finish with a
1
-mile easy run to cool down.
WEDNESDAY: Today's run is
3
-miles at a conversation pace.
That means you should be running relatively easy.
3
-
WEEK 1 THURSDAY: Today's workout is all about strength training. Try a
30 45 -
minute workout that focuses on your core and/or legs.
FRIDAY: Rest Day.
SATURDAY: You made it to your first long run! Head out for
4
-miles at an easy pace. Today's run is not about breaking
records. We want you to focus on building your base.
Don't forget to recover after your run.
TRAINING CHECK-IN:
On a scale of
15 -
, how would you rate your training this week and why?
Is there anything that you would do differently next week?
WEEK 2 SUNDAY: How was your first week? Hopefully it went well! Today we return to a low impact workout. Take a yoga class, go on a bike ride, or do anything that doesn't require you to work too hard.
MONDAY: Start with a
2
-mile tempo run as your warm-up. Your
primary goal is to get your heart-rate going. Follow up with a
30
-
minute strength training workout that engages your core and/or upper body. Don't forget to recover after your workout.
TUESDAY: Today's workout is fartleks. Fartleks, Swedish for "speed play", blend different paces to challenge your aerobic and anaerobic fitness. See directions below: Run
5
minutes at
80
% effort - This should feel tough - maybe breathing heavy - but you should
feel great doing it. Follow with Run
5
4
minutes at
85
3
minutes at
Follow with Run
2
2
minute recovery/easy pace.
% effort - This should feel a slight bit more uncomfortable than your first
minutes. Follow with
Run
2
90
2
minute recovery/easy pace.
% effort - Did someone say
1
? Yup, you should really be feeling the burn.
minute recovery/easy pace.
minutes at
95
% effort - You should be moving significantly faster than your first
minutes. Give this your all. Follow with Run
90
minute at
100
2
5
minute recovery/easy pace.
% effort. Do you have anything left in the tank? This should be your
fastest and hardest interval. Finish your workout with a
10
minute easy run.
WEEK 2 WEDNESDAY: Today's run is
3
-miles at a conversation pace.
That means you should be running relatively easy.
THURSDAY: Today's workout is all about strength training. Try a
30 45 -
minute workout that focuses on your core and/or legs.
FRIDAY: Rest Day.
SATURDAY: Today's long run is
5
-miles at an easy pace. Just
like last week, focus on building your base instead of pushing for time.
TRAINING CHECK-IN:
On a scale of
15 -
, how would you rate your training this week and why?
Is there anything that you would do differently next week?
WEEK 3 SUNDAY: After yesterday's
5
-mile run, you deserve an easy day.
Take a restorative yoga class or try a low-impact workout like swimming.
MONDAY: Start with a
3
-mile tempo run as your warm-up. Your
primary goal is to get your heart-rate going. Follow up with a
30
-
minute strength training workout that engages your core and/or upper body. Don't forget to recover after your workout.
TUESDAY: How did you like last week's fartleks? Hopefully you're feeling speedy because this week we're trying
1 23
repeats. Start with a the workout. Take a
4 800 x
m
mile warm up and then head straight into
-
minute rest after each
repeat. After you complete
4
WEDNESDAY: Today's run is
sets, finish with a
800 1
m (half mile)
mile cool down.
3
-miles at a conversation pace.
That means you should be running relatively easy.
WEEK 3 THURSDAY: Today's workout is all about strength training. Try a
30 45 -
minute workout that focuses on your core and/or legs.
FRIDAY: Rest Day.
SATURDAY: Remember last week we told you to take it easy? Well this week, we're picking up the pace. Today's long run is
6
miles. Start at a comfortable pace and then run your last mile harder than the other
5
. This will help train your body to push a
little harder towards the end of a long run. Don't forget to recover after your run.
TRAINING CHECK-IN:
On a scale of
15 -
, how would you rate your training this week and why?
Is there anything that you would do differently next week?
WEEK 4 SUNDAY: After yesterday's long
6
-mile run, it's time to take it
easy. This week is a "recovery week". That means lower mileage and an easier speed workout. Enjoy!
MONDAY: Start with a
2
-mile tempo run as your warm-up. Your
primary goal is to get your heart-rate going. Follow up with a
30
20
-
minute strength training workout that engages your core
and/or upper body. Don't forget to recover after your workout.
TUESDAY: Today's run is a
4
mile tempo run. Remember, tempo
runs should be run at a consistent pace.
WEDNESDAY: Today's run is
3
-miles at a conversation pace.
That means you should be running relatively easy.
WEEK 4 THURSDAY: Today's workout is all about strength training. Try a
30 45 -
minute workout that focuses on your core and/or legs.
FRIDAY: Rest Day.
SATURDAY: Take it easy this week with a
4
mile easy run. Don't
worry about pace or time on today's run. Save your energy for next week because we're jumping right back in the mix.
TRAINING CHECK-IN:
On a scale of
15 -
, how would you rate your training this week and why?
Is there anything that you would do differently next week?
WEEK 5 SUNDAY: Can you believe your almost mid-way through your program? Take a yoga class, go on a bike ride, or do anything that doesn't require you to work too hard. Your body should be ready to go for tomorrow's run and workout.
MONDAY: Start with a
3
-mile tempo run as your warm-up. Your
primary goal is to get your heart-rate going. Follow up with a
30
-
minute strength training workout that engages your core and/or upper body. Don't forget to recover after your workout.
TUESDAY:
5
4 60
miles total with
x
secs hill repeats with
min rest in between repeats. Start with a warm up. Then go right into
4
sets of
60
2
2
to
-mile easy run to
seconds hill repeats.
Cool down with an easy run to finish your mileage.
WEDNESDAY: Today's run is
3
-miles at a conversation pace.
That means you should be running relatively easy.
4
WEEK 5 THURSDAY: Today's workout is all about strength training. Try a
30 45 -
minute workout that focuses on your core and/or legs.
FRIDAY: Rest Day.
SATURDAY: Today's long run is pace and then run your last
5
7
miles. Start at a comfortable
K at your race pace. This run should
feel tough. Be sure to take a few minutes to recover after your run.
TRAINING CHECK-IN:
On a scale of
15 -
, how would you rate your training this week and why?
Is there anything that you would do differently next week?
WEEK 6 SUNDAY: You're beyond the halfway point. Pat yourself on the back because your race is in sight. Take a yoga class, go on a bike ride, or do anything that doesn't require you to work too hard.
3
MONDAY: Start with a
-mile tempo run. Your primary goal is to
get your heart-rate going. Follow up with a
30
-minute strength
training workout that engages your core and/or upper body. Don't forget to recover after your workout.
1 0 25
TUESDAY: Warm-up with an Then run
4
5
sets of
400
m (
.
-mile easy run. mile) intervals at
5
K pace with
minutes rest in between each set for recovery.
Finish with a
1
-mile easy run to cool down.
WEDNESDAY: Today's run is
3
-miles at a conversation pace.
That means you should be running relatively easy.
3
-
WEEK 6 THURSDAY: Today's workout is all about strength training. Try a
30 45 -
minute workout that focuses on your core and/or legs.
FRIDAY: Rest Day.
SATURDAY: Today's long run is
8
miles with two
20
-sec strides.
Run your long run at an easy pace. Finish with strides to make the most of your run. Strides are start with a jog, build about
95
100
m accelerations where you
% of your max speed and slow to
stop.
TRAINING CHECK-IN:
On a scale of
15 -
, how would you rate your training this week and why?
Is there anything that you would do differently next week?
WEEK 7 SUNDAY: After yesterday's tough
8
-mile run with strides, you'll
need to spend time focusing on recovery. Take a yoga class or spend time doing stretches or foam rolling.
MONDAY: Start with a
3
-mile tempo run. Your primary goal is to
get your heart-rate going. Follow up with a
30
-minute strength
training workout that engages your core and/or upper body. Don't forget to recover after your workout.
TUESDAY: Today's speed workout is is with a
1
2 1 x
-mile repeats. Start
-mile warm up run at an easy pace. After your warm-up,
run your mile repeats with Finish up with a
1
24 -
minutes rest in between sets.
-mile recovery run.
WEDNESDAY: Today's run is
3
-miles at a conversation pace.
That means you should be running relatively easy.
WEEK 7 THURSDAY: Today's workout is all about strength training. Try a
30 45 -
minute workout that focuses on your core and/or legs.
FRIDAY: Rest Day.
SATURDAY: Today's long run is
9
miles. You should run today's
run at a very comfortable pace. Don't worry too much about time, this run is about building endurance. Today is your last long run before you enter our taper period.
TRAINING CHECK-IN: On a scale of
15 -
, how would you rate your training this week and why?
Is there anything that you would do differently next week?
WEEK 8 SUNDAY: Take a yoga class, go on a bike ride, or do anything that doesn't require you to work too hard. This week is another "recovery week". That means lower mileage and an easier speed workout.
MONDAY: Start with a
2
-mile tempo run as your warm-up. Your
primary goal is to get your heart-rate going. Follow up with a
30
-
minute strength training workout that engages your core and/or upper body. Don't forget to recover after your workout.
TUESDAY: Today's run is a
4
mile tempo run. Remember, tempo
runs should be run at a consistent pace.
WEDNESDAY: Today's run is
3
-miles at a conversation pace.
That means you should be running relatively easy.
WEEK 8 THURSDAY: Today's workout is all about strength training. Try a
30 45 -
minute workout that focuses on your core and/or legs.
FRIDAY: Rest Day.
SATURDAY: Today's long run is an easy
7
miles. Run today's
miles at a very comfortable pace. Be sure to take a few minutes to recover after your run.
TRAINING CHECK-IN: On a scale of
15 -
, how would you rate your training this week and why?
Is there anything that you would do differently next week?
COUNTDOWN TO RACE DAY Tapering: Tapering refers to a reduction in exercise or training. In the week leading up to your race, you'll want to do just that. This is not the time to squeeze in those last minute long runs. In fact, you'll want to do the exact opposite! Let's focus on reducing stress on our bodies and getting enough sleep.
Don't try anything new: Avoid the temptation to try new products and save them for after race day is over.
Plan ahead: From picking out your outfit to your pre-race meal prep, advanced planning for race-day morning will improve your overall experience.
WEEK 9 SUNDAY: You're two weeks out from race day, are you ready? Today's workout is yoga or swimming. Don't forget to recover after workout.
3
MONDAY: Start with a
-mile tempo run as your warm-up. Your
primary goal is to get your heart-rate going. Follow up with a
30
-
minute strength training workout that engages your core and/or upper body. Don't forget to recover after your workout.
1 0 25
TUESDAY: Warm-up with an Then run
4
6
sets of
400
m (
-mile easy run.
.
mile) intervals at
5
K pace with
minutes rest in between each set for recovery.
Finish with a
1
-mile easy run to cool down.
WEDNESDAY: Today's run is
3
-miles at a conversation pace.
That means you should be running relatively easy.
3
-
WEEK 9 THURSDAY: Today's workout is all about strength training. Try a
30 45 -
minute workout that focuses on your core and/or legs.
FRIDAY: Rest Day.
SATURDAY: Today's long run is an easy
8
miles. Run today's
miles at a very comfortable pace. Be sure to take a few minutes to recover after your run.
TRAINING CHECK-IN:
On a scale of
15 -
, how would you rate your training this week and why?
Is there anything that you would do differently next week?
WEEK 10: RACE WEEK SUNDAY: We're one week away from race day. Are you ready for next Sunday? After today's cross-training workout, take some time to think about what you're going to wear for your big day. Also think about your race day fuel strategy.
MONDAY: Start with a
2
-mile tempo run. Your primary goal is to
get your heart-rate going. Follow up with a
30
-minute strength
training workout that engages your core and/or upper body.
TUESDAY: No speed work today. Head out for a
3
-mile run at an
easy pace.
WEDNESDAY: Today's run is
3
-miles at a conversation pace.
That means you should be running relatively easy.
THURSDAY: Today's workout is all about strength training. Try a
30 45 -
minute workout that focuses on your core and/or legs.
WEEK 10: RACE WEEK FRIDAY: Rest Day. Today is a good day to pick-up your race packet and t-shirt from the expo.
SATURDAY: Go out for an easy
2
-mile shakeout run. No matter
how tempting it may be, don't run longer than
2
miles. Save your
energy for tomorrow.
SUNDAY/RACE DAY: Today is the day you've been waiting for. You completed your runs, workouts, and strengthening in preparation for today. There's no need to be nervous - you've worked too hard. Go out and finish your race!
TRAINING CHECK-IN:
On a scale of
15 -
, how would you rate your training this week and why?
Is there anything that you would do differently for your next race?
POST-RACE Reflect: You made it across the finish line. How did your race go? What did you really like about your run? Is there anything you'd do differently? Take time to celebrate the journey because you worked hard for this moment.
Recover: What's more important that reflecting? Recovering. Be sure to foam roll and stretch after your race to avoid injury and promote a healthy recovery process.
ABOUT THE PROGRAM: The City Fit Girls
10
15
-Mile/
K Training
Plan was developed by Takia McClendon. Takia is a USATF Level
1
Certified Running Coach and co-founder of City Fit Girls. She
spends most of her time helping new runners get fitted for running shoes at an independent running and fitness shop in Philadelphia. When she's not running, she's listening to music, reading or writing about - you guessed it - running.
Kiera & Takia, City Fit Girls Co-Founders
Team City Fit Girls
JOIN CITY FIT GIRLS ON STRAVA: Want to track your progress throughout your training? Sign up for a free Strava account and connect it with your favorite GPS device or smart phone. Once you're signed up, search for the City Fit Girls group within the app and cheer on other women in our community.
FOLLOW CITY FIT GIRLS: Follow us on social media @cityfitgirls.