Training Plan: Muddy Monk Double Down 20K

Oh look another running post.  Hey, I’ve written three other posts since my last running post!  Anyway, one of the Muddy Monk races that really sold me was their Double Down 10K/ 20K.  You register for the race and decide that day, while you’re running, whether you want to make it a 10K or a 20K race.  I thought this was just such a cool idea!  (What can I say, I’m easily amused…)

The course is a 10K loop, and once you finish the 10K you can say, “Hey, it’s cool, I’m done now, please give me my awesome finisher’s swag.”  and be done, or you can say, “Hey, that was fun; let’s do it again!” and go for the 20K glory.

I pretty much quit distance running (and by distance running I mean running futher than 3 miles at once) after the marathon  Anything that required a training plan was out of the question.  But if I’m being perfectly honest here, the half marathon is probably my favorite distance.  It’s challenging, but it’s not overwhelming.  The training for it is reasonable (read: I don’t have to spend 5 hours running on a Saturday morning.)  A 20K is basically a half marathon so my goal is to train for and finish the 20K in April.

Muddy Monk Double Down training plan

That’s my training plan up there.  It’s adapted from the Hal Higdon Novice 2 Half Marathon plan.  In the past my training plans have always included cross training, but it was a rarity that the cross training ever actually happened.  However, I’ve established a really strong, consistent strength training routine since July, and I’ve been doing really well diversifying my workouts over the last month and a half or so.  My hope is that this will carry over, and I’ll actually stick with the plan in terms of cross training.  And while I planned 3 runs days each week, I think I could pretty easily get away with 2 a week as long as I’m still getting in strength training and cardio cross training. 

Oh and here’s the link to my training plan in Google Drive.

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4 thoughts on “Training Plan: Muddy Monk Double Down 20K”

  1. I’m going to be doing the double down too! I thought it sounded like a great idea, plus it’s practically in my backyard (compared to so many other races which take forever to get to).

    1. It’s a bit of a hike for me (from the south burbs), but anything that does’t require me to drive into/ through the city for me to get it to it makes me happy! As much as I love the races in the Lincoln Park and Monstrose Harbor areas they’re such a pain to get to from the south side! I saw on your blog you did the Shiller Chiller (I was there too!) are you planning to do any of other Muddy monk races?

        1. I actually bought the season pass on a bit of an impulse so I’ll be at most, if not all, of their races this year. I think they do an awesome job putting their events together. Yeah, there’s been a few hiccups, but for a new organization I’m super impressed.

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