Tuesday, January 3, 2012

16 Week Blue Cross Broadstreet Run Training Plan


2012 is here and with a new year, comes new goals. A few of my friends are looking to run the Blue Cross Broadstreet 10 Mile Race for the first time and asked I put together a plan for them to get ready for the race. I complied and created a sixteen week schedule that mixes running workouts along with supplemental workouts such as general strength and core. I really believe that running is a combination of different aspects outside of just hitting the pavement everyday. Building up strong muscles and an iron core will make you a better runner, help prevent injuries, and also have you looking great.

As context, the plan is geared toward beginners who can easily complete a 5K as a prerequisite. It is also a great plan for someone who hasn't run consistently in awhile and are looking for a structured plan to get back into the swing of things. Outside of the schedule of runs, I've included various resources I've come across over the past years to include in the training such as different strength exercises, core workouts, plyometric drills, and various other tips/thoughts to ensure a successful and injury free Broadstreet Run.

Let me know if you have any questions and best of luck as you conquer the Broadstreet Run in 2012!

Download Link to 16 Week Broadstreet Run Plan