10K Training Program

The MRC is hosting a casual (and FREE) 10K training program this summer. The program is designed to get MRC members and friends ready for the Mebane on the Move 10K on September 11th, but may be modified to fit any runner’s schedule.

Program Details

• 12 week program designed for new and experienced runners – starts the week of June 21st
• Program can be completed solo, but group runs are on the schedule for Wednesdays and Saturdays.
• Optional speed training (aka fartlek or interval) starts at week 5 for those looking to have a better finish time.
• Track workouts and trail runs built into the program as options
• Open to MRC members and non-members, groups will be meeting on Wednesdays and Saturdays.
  • This is NOT an ‘official MRC program’ as no coaching, specific routes, or running advice will be given.
  • There will not be a specific route leader unless someone volunteers…please ask if you are unfamiliar with a given route.
  • Please carry an ID and cell phone at all times, water or sports drink as needed.
  • As with all fitness programs, please consult your Health Care Professional before starting a new regimen.
• Know you want to participate and want to meet up with other members to run together? Email us to get on the group list – mebanerunning@gmail.com.

Link to MRC 10K Training Program PDF File

Definitions and Guides

Easy run – comfortable jog or run at a pace with which you can carry on a conversation. 4-5 out of a possible 10 scale of exertion.

Tempo run – a run at just below your 5k ‘race pace.’ This should be challenging enough to where you can’t carry on a full conversation, but manageable enough that it can be sustained for the given time period. A 7-8 out of 10.

Example – Week 4 Wednesday – 25 – 30 minute run (or 2.5 – 3 miles) – Warm up 5 minutes via slow jog or walk, run 15 minutes at temp0 – just below race pace), recover for 2-3 minutes with an easy jog, cool down with a 2-3 minute walk

Interval or fartlek - short periods of running at ‘race pace’ followed by a short recovery period of brisk walking or slow jogging. Click here for more on fartlek training.

Example – Week 9 Monday – Two 1/2 mile intervals & a 1×1 interval – Warm up 5 minutes via slow jog or walk, run a 1/2 mile at race pace, jog or brisk walk for 2 minutes, run a 1/2 mile at race pace, jog or brisk walk for 2 minutes, run a mile at race pace, cool down for 5 minutes with a brisk walk or slow jog.

Q & A

What if I just want to build my distance, but don’t want to bother with the speed training?

That’s fine! This is your program. On Mondays, simply run an easy 2.5 – 3 miles instead of doing the intervals. Or join the MRC for the trail run to shake things up!

How do I figure out the half-mile distances for the intervals? I don’t have a Garmin or other fancy GPS thing.

You have a couple of options:
The first is to run the interval for time instead of distance, taking your race pace and cutting it in half for the 1/2 mile intervals. If you normally run a mile in 11 minutes, then shoot for an interval that is about 5 to 5 and half minutes long. If you need to do a mile interval, shoot for a 10 – 11 minute time.

The other option is to map out a course and remember the distances through something like mapmyrun.com. There are lots of Mebane area runs already mapped out if you use the search function, or you can create your own, setting up markers for each half mile and mile.

What if I want to do the trail and track runs too?

Not a problem. The last two weeks of the Wednesday night track series are built into the program.

And if you want to run trails on Mondays AND want to do speed workouts, then move your speed workouts to Tuesday and take both Thursday and Friday off from running. Try resting or cross-training (biking, swimming, yoga, etc) instead.

How will we know where to run on Wednesdays and Saturdays?

That’s really up to you! 10K training folks can run a variation of the MOTM / Dogwood 5K / Forest Lake route on Wednesdays. Saturdays may be best suited to London / Emerson for the 3-4 route and the Faust loop for 5 miles. There are lots of courses from Mebane Espress on mapmyrun.com if you search for ‘Mebane’ or ‘MRC’. You can add others as well. Another option is to set up some discussions about courses and meeting times on the MRC Discussion Board.