The Road to the Cooper River 10K

[playthegame]

Ok guys and gals I've got an issue or two that I need some help with. I am running the Cooper River 10K www.bridgerun.com again this year (2nd time) and am getting ready to start training for it. This year I want to improve my time a great deal (1 Hour 4 Minutes last year), so I've got a training schedule. Keep in mind, I AM NOT A RUNNER!!!

It goes a little something like this...

Starts on Feb 9th and goes for eight weeks...

Week 1 - 2 miles 4 times
Week 2 - 3 miles 4 times
Week 3 - 3.5 miles 2 times
Week 3 - 4 miles 2 times
Week 4 - 4.5 miles 2 times
Week 5 - 3 miles (Interval) 2 times
Week 5 - 4 miles (Interval) 2 times
Week 7 - 5 miles 2 times
Week 7 - 5.5 miles 2 times
Week 8 - 6 miles 1 time
Week 8 - 3 miles 3 time

Race is on April 2nd

My problem is, I don't have any time for seperate "Weight Training" Days. What do you guys suggest, because I really want to keep some of my size I have gained. Keep in mind, I'm natural and am guarnteed to loose some muscle mass.

I was considering hitting the weights before my run and doing something like 3 sets of compound movements for each body part.

Example...Back and Bi day

3 sets of Deadlifts
3 sets of BB Curls
Run

Give me some suggestions, PLEASE!!!

[J.D.]

Well, how many runners do you see that are super huge. It's a total training change. Unfortunatly you can't be super huge and be the best runner. I am not sure how a runner trains and eats so I would say they eat more carbs and less protein. You are going to lose muscle. Good luck, I hope someone else can post more running tips.

[hlcn8]

i'd build up w/ the runs a little bit more slowly, the general rule of thumb is 10% per week more distance, anything else and you run the risk of repetitive stress injuries (i didn't heed this rule and ended up with TWO stress fractures). i'm not sure you have much of an option w/ the timeline you've presented though, so best of luck. every 4th week do really really easy, like 1 mile and no more 3 days a week, that allows your muscles to heal and convert into the high-endurance, mitochondria dense tissue it needs to be to last. as far as keeping muscle mass, when's the last time you saw a marathoner who's body didn't look like it was eating itself... up your carbs a bit, making sure they're all clean carbs, and do carb loading before your run, just type it into a search engine, that might be the only thing to really give you an edge if you've been building up fast-twitch muscle lifting fibers for a while.

[playthegame]

Thanks for the replys...As far as the build up of the runs, I'm not worried about that, because I've been running for a while. I run 2-4 miles twice a week anyways. I'm just starting the buildup process for the distance and that Bridge we have to cross. I hope I don't lose to much muscle but I'm guessing some is inevitable. We will see.

Any other suggestions?

[Tinfish]

Playthegame,

Hey, congrats on setting a goal and compiling a plan for it. That is many a mans failure.

I am a triathlete. I do about 7-10 a season. I also do 10k runs for training. I think your 8-week build up is too prolonged. I wouldnt run 4 times each first 2 weeks. I would run twice, and lift the other two times. The mileage that you will be logging will be fine for a 10k.

I think that you should get yourself up to 6 miles by week 3 and run 6 miles twice a week for 3 weeks, and lift 2 times/week for the next 7 weeks. By week 6 you will have ran a 10k six times and your body will be adjusted to that distance. Hopefully you will have lowerd your time each time out. On week 7 i would do an all out run. Try to log 8-9 miles. Dont worry about time on that one, just keep running (not past injury stage though). On week 8 i would drop the distance down to 3-4 miles and do it 3 times. Make sure and have 3 days off before the race.

In summary, i dont think that you need to sacrifice your lifting time too much for a 10k. If you were doing a 1/2 marathon or some type of triathlon, you would, but not for a 10k.

Run to the gym, lift, run home. Or lift and then hop on treadmill for 30 mins.

You will do fine. Good luck.

[playthegame]

Good info Tinfish, I really appreciate it. I think you may be right about the runs. I'm going to lift then hop on the treadmill and run. I will be eating high carbs, and medium to high carbs for the next 2 months.

I'm really pumped up about doing this. I'm hoping to lean out some from this, so I will be eating clean as possible as well.

Thanks for the info guys!