It doesn't seem like it lately, with record-low temps and mornings spent scraping ice off the windshield or even shoveling snow, but Spring is right around the corner, Badasses! That means it's time to start thinking about a new Badass Fitness challenge.
What better way to motivate yourself -- and resculpt your Badass -- than by training for a race? Maybe a 5K, a 10K or even a 15K. Whatever the distance, knowing you have to be ready to make it to the finish line is a sure-fire way to get leaner, meaner and more Badass. (There's me, at right, a smile of bliss after my friend David and I finished the Chicago Marathon in 2004.)
My friend Stella in Dallas recently finished her first 5K using a guide by Runners World writer Hal Higdon, and now she's using his "Training for your First 10K" to get ready for her 6-plus mile challenge. She's also incorporating yoga and cycling, both outdoors and with indoor Spinning classes. I advocate variety in workouts, so I love that approach.
Below, I've taken Hal Higdon's eight-week regimen and tweaked it a bit for the Badass Army. Pair this with plenty of rest and clean eating, and you're going to smoke your first race! You can also adapt this for a 5K, just shorten the running distances a bit.
And if you've raced before, we'd all love to hear any other tips you have for success. Tell us in the comments section below.
OK, with that I give you ...
The Badass Fitness 10K Training Plan
MONDAY: Stretch & Strength
- 45 minutes of weights, incoporating legs and upper body. Try some of the routines I have posted for legs and back.
- Yoga, a great way to stretch and lengthen the muscles you've been working.
TUESDAY: Running
- Start out at 2.5 miles and work up to 3.5 by the end of the 8 weeks
- Stretching, 15 full minutes of deep stretches
WEDNESDAY: Cross Training
- Start out with 30 minutes the first week, ending with 45 minutes to an hour by week 8.
- Recommended workouts: Swimming laps, outdoor cycling, indoor cycling/stairclimber or elliptical -- all at a challenging pace/intensity
- Option: After the workout or in the evening, take another yoga class or do 30 minutes of deep stretching
THURSDAY: Running and Strength
- Run no more than 3 miles, starting with 2 miles the first week and working up to the max. Try an outdoor run or challenge yourself with intervals and steep hills on the indoor treadmill. Check out these Badass routines.
- For strength, stick to upper body and abs/core.
FRIDAY: Rest!!!!
SATURDAY: Cross Training
- Start out at 45 minutes the first week and work up to 60 minutes
- Again, do a regular or extended cycling class, swimming or do a combo of cycling/swimming/elliptical/StairClimber or even stadiums at a local high school or college.
SUNDAY: Long run
- Start at 3 miles and work your way up to 6 miles.
- Your goal by week eight should be a faster per-mile pace than you had at weeks 1 and 2. And ideally, your time is split - with faster miles for the last few miles than the first.
- Follow this with a deep stretching or even a massage. Your muscles will thank you!
Coming tomorrow: The Badass Foodie recovers from her sugar addiction -- and still eats cookies!!!
