ARMY TEN-MILER TRAINING GUIDE

RACE DATE: OCTOBER 11, 2020 WASHINGTON, D.C.

Preparing for your first Army Ten-Miler (ATM) may seem like an intimidating endeavor in the best of circumstances, but in this day of COVID-19, with people teleworking, practicing social distancing and following stay-at-home orders, that feeling is amplified. Experts from the Army Public Health Center point out that in times of stress, the Army’s Performance Triad (P3) – sleep, physical activity and proper nutrition - is more vital than ever. Preparing for your training program will not only get you ready for the ATM, but it can also be helpful in alleviating daily stress.

U.S. Army Maj. Timothy Benedict, an APHC physical therapist who specializes in injury prevention, is confident that almost anyone can train and complete a 10-miler, creating and following a progression plan. “Be realistic – you will need to build up your endurance, but once you achieve that,” he advises, “I promise, it really will get easier. The human body is amazingly resilient and has an incredible capacity for endurance.”

Beginning or Maintaining Fitness Training Even for those who maintain a regular fitness routine, these are unprecedented times; but despite restrictions, Benedict says opportunities to stay connected are plentiful. Recruit your family and friends for motivation and support. Then peruse the virtual training groups, online fitness classes, and even virtual races, to find what works for you.

For current and consistent runners, the present situation just adds a slightly different dimension, as they transition from personal to virtual running groups and clubs.

For the first-time ATM participant, commitment and accountability are imperative. Find the online beginners’ group that best suits your fitness level, your needs, and your personality. Together, group members can share progress, provide support and -perhaps most importantly - deliver accountability. Runners at similar fitness levels will experience comparable types of hurdles, so they can find creative ways through which to challenge one another, setting weekly goals within the group. According to Benedict, it is also helpful for first-time participants to connect with experienced Army Ten-Miler runners since they can provide accurate expectations, and even talk through some of their lessons learned at the ATM Facebook page.

An experienced distance runner and a 10-miler veteran, Benedict competed in an official Army Ten-Miler Shadow Run while deployed to Afghanistan in 2011, an experience that he says provided a good sense of camaraderie, and was also one of his best events. In addition to training for it, he admits that, being deployed, he was likely in his best shape.

Once an inexperienced runner decides to register for the ATM, Benedict recommends at least 12 weeks of training in order for their bodies to adapt to the distance. Ideally, a training program should include three-tofour runs per week, maintaining a consistent schedule. Between your distance runs and your midweek high-intensity run, plug in one or two easy-paced two- or three-mile runs during the week.

Whether using a treadmill or running outside, Benedict says it is important to recognize that what you do aside from running is just as important as the miles you log for training runs. This can include body weights, doing squats or lunges, stairs –any type of resistance that gets your heart rate up and causes muscular fatigue. This helps muscles adapt and build the endurance to log longer miles. Adding heavy weights in a progressive manner will protect joints and give your body an edge when itcomes to running. With no access to gyms during this pandemic, be creative with your home workouts – involve the family, utilize fitness apps and online classes, do online workouts with friends –but incorporate cardio, resistance and strengthening exercises into your weekly workouts.

Joanna Reagan, a retired Army colonel and APHC registered dietitian, has run three Army Ten-Milers, in three different stages of her life - first while on active duty and most recently in 2019 after retiring from the Army. She said that for all ATM participants, new runners or race veterans, establishing accountability partners is essential, whether a family member, an online running buddy or

20-Week Schedule

1 2 mi TR Strength 10 min int X-train X-train 2 mi Rest 2 2 mi TR Strength 10 min int X-train X-train 2 mi Rest 3 2 mi TR Strength 15 min int X-train X-train 3 mi Rest 4 2 mi TR Strength 15 min int X-train X-train 3 mi Rest 5 2 mi TR Strength 15 min int X-train X-train 4 mi Rest 6 2 mi TR Strength 15 min int X-train X-train 4 mi Rest 7 3 mi TR Strength 20 min int X-train X-train 3 mi Rest 8 3 mi TR Strength 20 min int X-train X-train 3 mi Rest 9 3 mi TR Strength 20 min int X-train X-train 3 mi Rest 10 3 mi TR Strength 20 min int X-train X-train 5 mi Rest 11 3 mi TR Strength 20 min int X-train X-train 3 mi Rest 12 3 mi TR Strength 20 min int X-train X-train 6 mi Rest 13 4 mi TR Strength 20 min int X-train X-train 3 mi Rest 14 4 mi TR Strength 20 min int X-train X-train 7 mi Rest 15 4 mi TR Strength 20 min int X-train X-train 3 mi Rest 16 4 mi TR Strength 20 min int X-train X-train 5 mi Rest 17 4 mi TR Strength 20 min int X-train X-train 3 mi Rest 18 3 mi TR Strength 20 min int X-train X-train 8 mi Rest 19 3 mi TR Strength 20 min int X-train X-train 3 mi Rest 20 3 mi TR Strength 2 mi Easy R X-train X-train Rest! Race Day!

Legend: TR=Tempo Run, Int=Interval training, Easy R= Easy run, mi=miles

The source for the training plan was adapted from: Van Allen, J., Yasso, B., & Burfoot, A. (2012). The Runner's World Big Book of Marathon and Half-marathon Training: Winning Strategies, Inspiring Stories, and the Ultimate Training Tools. Roadie Books Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 2 mi TR Strength 10 min int X-train X-train 2 mi Rest 2 2 mi TR Strength 10 min int X-train X-train 3 mi Rest 3 2 mi TR Strength 15 min int X-train X-train 4 mi Rest 4 2 mi TR Strength 15 min int X-train X-train 3 mi Rest 5 3 mi TR Strength 20 min int X-train X-train 5 mi Rest 6 3 mi TR Strength 20 min int X-train X-train 6 mi Rest 7 3 mi TR Strength 20 min int X-train X-train 7 mi Rest Strength 20 min int X-train X-train 3 mi Rest 10-Week Schedule 10 | armytenmiler.com

ATM EXPO PRESENTED BY NAVY FEDERAL CREDIT UNION

Your company can reach up to 50,000 engaged customers by exhibiting your products and services at the Army Ten-Miler (ATM) Expo presented by Navy Federal Credit Union held on Friday, October 9 and Saturday, October 10 at the DC Armory. There is no packet pick-up onsite at race day, thus all 35,000 runners are required to collect their official t-shirt, race bib and materials onsite at the ATM Expo.

“For a small non-profit organization the Expo provided a great opportunity to network with larger organizations and spread awareness about our mission and programs to potential donors and volunteers.” - iCare

Prices, Booth Sizes and Info: Expo booth sales begin May 1, 2020. To reserve your booth, contact, Ms. Tatiana Molina at: tatiana.m.molina2.naf@mail.mil

What are the booth size options? • 10’ X 10’ Standard Booth • 10’ X 10’ Corner Booth • 10’ X 20’ Standard Booth • 10’ X 20’ Premium Booth • 20’ X 20’ Standard Booth • 20’ X 30’ Premium Booth

What are the days/hours that my booth must be staffed? The Army Ten-Miler Expo is held at the DC Armory and open to the general public from 10 a.m. until 6 p.m. U.S. military and civilians with a Common Access Card (CAC) or Uniform Services ID Card (USID) are admitted early each day starting at 8:30 a.m.

What time do I need to have my booth setup? All booths must be fully set-up by 7 a.m. on both days.

What time do I need to be out of the DC Armory? You must be out no later than 11 p.m. on October 10.

What does my booth include? Your booth includes one 6’x30” skirted table, two chairs, one 30”x7” booth ID sign and one wastebasket. Electricity is included but must be requested on the application form.

2020 ATM TRAINING SHIRT

HOOAH TENT ZONE PRESENTED BY KBR The Hooah Tent Zone tradition started at the Army Ten-Miler (ATM) back in the early 1990’s when a few commands arranged for tents on race day to support their teams and show their Army spirit. Over the years, that tradition has grown and is now formalized to include over 80 tents featured in the post race activities area on race day. This popular post race activity features U.S. Military commands from around the world that support their teams, promote their mission, and promote their “Army Spirit.” Runners and spectators interact with Soldiers, experience the esprit de corps, and enjoy the festive activities that the Hooah Tents offer from the Pentagon North Lot.

Hooah Tent Zone Contact For more information or to purchase a Hooah Tent, fill out our contact form. Please email your application to Mr. Tavis Souza: travis.m.souza.naf@mail.mil

ATM PRIORITY CLUB Runners who have successfully completed seven or more races are inducted into the ATM Priority Club, and are eligible to register during Priority Registration, presented by Navy Federal Credit Union.