The 10 Mile Blog: Our Fearless Leader

amber yoga_2.jpg

We have a coach! Oh yes we do! I think that makes us officially official.

Amber Ferreira is our ultra-running, Kona Ironman competing, 2014 U.S. snowshoe racing champion winning, blogging, tree-climbing, most encouraging, highly entertaining fearless leader. Her laugh is so contagious and even though she has the skillset to put most of this planet to shame, she does the absolute opposite. She has helped hundreds of us over the past couple of years to literally go from the couch to our own momentous levels of accomplishment.

We are fully aware of how lucky we are to have her guidance week after week and to absorb her expert advice. She has prepared a training schedule for anybody who wants to make the Boys & Girls Club Granite State 10-Miler their goal race.

If you have questions about this plan, come join us on a Tuesday and ask her yourself!

12662464_1688953421389036_730371841957438919_n_0.jpg

Note: consider joining Runner's Alley on their Thursday and Saturday group runs in Concord to help to keep you on this schedule. A group of us like to get some miles before meeting up with the rest of the group at their rendezvous spots so that we can achieve our personal distance goals for those particular days. Also SIX03 has a group that pub runs on Wednesdays which would be very helpful for your training if you want to add in a 4th day each week; especially, when you are feeling strong.

THE BOYS & GIRLS CLUB GRANITE STATE 10-MILER TRAINING PLAN

Week of 5/2/16
Tuesday GSRT Track Practice Memorial Field at 5:15 pm. Thursday 2 miles. Saturday 2 miles with 3 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim).

Week of 5/9/16
Tuesday GSRT Track Practice. Thursday 3 miles. Saturday 3 miles with 3 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)

Week of 5/16/16
Tuesday GSRT Track Practice. Thursday 4 miles. Saturday 4 miles with 3 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)

Week of 5/23/16
Tuesday GSRT Track Practice. Thursday 2 miles. Saturday 2 miles with 3 x 1 minute picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)

Week of 5/30/16
Tuesday GSRT Track Practice. Thursday 3 miles. Saturday 3 miles with 3 x 2 minute picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)

Week of 6/6/16
Tuesday GSRT Track Practice. Thursday 4 miles. Saturday 4 miles with 6 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)

Week of 6/13/16
Tuesday GSRT Track Practice. Thursday 2 miles. Saturday 5 miles with 8 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)

Week of 6/20/16
Tuesday GSRT Track Practice. Thursday 3 miles. Saturday 2 miles with 3 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)

Week of 6/27/16
Tuesday GSRT Track Practice. Thursday 4 miles. Saturday 3 miles with 3 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (30 minute walk, bike or swim)

Week of 7/4/16
Tuesday GSRT Track Practice. Thursday 2 miles easy/walk. Saturday 3 miles easy/walk. Sunday X-Train (45 minute walk, bike or swim)

Week of 7/11/16
Tuesday GSRT Track Practice. Thursday 1 mile easy. Saturday BILL LUTI 5 MILER RACE! Sunday 20 minute walk and stretch

Week of 7/18/16
Tuesday GSRT Track Practice. Thursday 3 miles easy/walk. Saturday 4 miles easy/walk OR sign up for the Grand Prix's Londonderry 5k. Sunday X-Train (45 minute walk, bike or swim) 

Week of 7/25/16
Tuesday GSRT Track Practice. Thursday 4 miles easy/walk. Saturday 5 miles with 8 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)

Week of 8/1/16
Tuesday GSRT Track Practice. Thursday 5 miles easy/walk. Saturday 6 miles with 8 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)

Week of 8/8/16
Tuesday GSRT Track Practice. Thursday 6 miles easy. Saturday 7 miles with 8 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)

Week of 8/15/16
Tuesday GSRT Track Practice. Thursday 7 miles easy. Saturday 8 miles with 8 x 30 second picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)

Week of 8/22/16
Tuesday GSRT Track Practice. Thursday 2 miles easy. Saturday 3 miles easy/walk. Sunday X-Train (45 minute walk, bike or swim)

Week of 8/29/16
Tuesday GSRT Track Practice. Thursday 3 miles easy. Saturday 4 miles easy/walk. Sunday X-Train (45 minute walk, bike or swim)

Week of 9/5/16
Tuesday GSRT Track Practice. Thursday 4 miles easy. Saturday 5 miles easy/walk. Sunday X-Train (45 minute walk, bike or swim)

Week of 9/12/16
Tuesday GSRT Track Practice. Thursday 5 miles easy. Saturday 5 miles with 2 x 3 minute picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)

Week of 9/19/16
Tuesday GSRT Track Practice. Thursday 6 miles easy. Saturday 8 miles with 2 x 3 minute picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)

Week of 9/26/16
Tuesday GSRT Track Practice. Thursday 7 miles easy. Saturday 9 miles with 2 x 3 minute picks ups after mile one, Rest 1 minute. Sunday X-Train (45 minute walk, bike or swim)

Week of 10/3/16
Tuesday GSRT Track Practice. Thursday 2 miles easy. Saturday 2 miles easy.
Sunday GRANITE STATE 10 RACE

Congratulations and high five at mile 10!!