Cooper River Bridge Run 10k Training Plan

Have you been wanting to run the Cooper River Bridge Run 10k but don’t know where to start? Or want to switch up your 10k training?

My plan below will get you to the finish line smiling and strong! Starting on February 5, join in on the fun for the next 8 weeks leading up to race day. If you’re new to running, head to your local Fleet Feet running store and have them look at what kind of running shoe would be best for you. Finding the right running shoe for you will help decrease your risk of injury and more! This is a great first step if you’re new to running & reminder that you should be switching up your shoes every 4-5 months. While you’re at the running store, see if you can make their weekly run meetups to have some accountability and encouragement.

The 10k plan below is for beginner or intermediate runners. It includes four run days, two cross training or strength training days with one rest day per week. If you are needing a second rest day, use one of the cross training days to rest! Keep strength and cross training fun & simple. Cross training workouts can be low-impact exercises that help compliment your running like elliptical, cycling, yoga, etc.

Every other week will have one run focusing on hill repeats (hello, Cooper River Bridge). Hill repeats build your strength and endurance while also helping your running form.

For your easy runs – don’t rely on pace to determine your easy effort runs. It should be by feel and your pace could change run from run. To keep easy runs easy, try an interval like run 3 minutes, walk 2 minutes for the duration of the run. Or dare I say, ditch your GPS watch every once in awhile to get in tune with how your body feels effort-wise. You should be able to hold a conversation easily during an easy run. Another great reason to go for a run meetup in your area!

Remember that life happens and we have other priorities outside of running so training should flow with your life, not against it. If you are needing to take more than two days off each week – it’s okay! You can get to the finish line with three solid runs a week. I’d rather you do that than struggle through all your workouts and end up burning out or getting injured. Every runner is different so stay in tune with yourself!

Download this plan - you can do it!

Coach Kelly

28 Things I’ve Learned in 28 Half Marathons

I ran my 28th half marathon a few weeks ago. I started running half marathons in 2011 and I have to admit, it's my favorite distance. In a tough season for me, I wanted to reflect on what I’ve learned in these last 28 half marathons, with running and with life in general.

1. Celebrate every mile, even in training, and even the bad runs.

2. Your health is more important than a finish line.

3. Sometimes no matter how hard you work, you won’t get that PR.

4. Just because you’ve done something before, doesn’t mean you can go about it the same way again.

5. Never underestimate a spoonful of peanut butter.

6. Consistency can do more for you as a runner than motivation.

7. Run/walk intervals can change your running game.

8. Your goals are valid no matter how small.

9. Extremes rarely work in your favor.

10. Strength training helps so much.

11. No one else is invested in your pace or mileage. Only you.

12. Bad/hard runs are part of the process.

13. Rest and recovery are part of your training, not optional.

14. Finding what works for you as a runner is a process & needed for success.

15. Fueling properly will change everything.

16. Cheering for yourself and other runners is important.

17. There is more to work on as a runner besides pace.

18. Injuries and unexpected life events that keep you from running are inevitable.

19. Running ebbs and flows with your life - it’s never a straight constant line.

20. You will always get the butterflies before a race.

21. Half marathon distance might just be my favorite.

22. You will get bored of running at some point.

23. You don’t need a fancy tempo and fartlek workout every week to succeed.

24. Focus on the basics and you’ll become more efficient.

25. Wearing the right running shoes will make everything easier.

26. If another runner is doing something different, that doesn’t mean you are doing something wrong.

27. We all run for different reasons and they are all valid.

28. Runners are the best people.

Happy running,

Coach Kelly

My Amazon Favorites As a Mom & Runner

I LOVE shopping on Amazon. It’s one of my favorite pastimes. Probably not a financially healthy one but I’ve found some pretty good things on there!

I did a deep dive (all the way back to 2017) into my Amazon orders to find the items that I’ve actually kept and use as a #motherrunner.

Happy running & shopping :)

1. These Amazon t-shirts are my go-to for running currently. They are a little longer in the back, really comfortable short sleeve shirts. They absorb sweat pretty well too! https://amzn.to/3EggZsF

2. A simple blank tank top to run in or layer with to go to a workout class. https://amzn.to/3yf3cin

3. I purchased these last winter and they are amazing. Fleece-lined legging with pockets that keep your legs warm during those cold months. https://amzn.to/3fGC857

4. Amazon doesn’t explicitly say this is a workout shirt (and I originally purchased it without thinking about working out in it) but the material is perfect for working out. I’ve worn this on walks, runs, yoga and strength training. Plus the colors are so fun! https://amzn.to/3CxTkme

5. A friend from high school actually designed this and put it up on Amazon. It’s a great run-lifestyle shirt with a fun message! https://amzn.to/3RD16j3

6. I get asked about these shorts all the time on Instagram because I rave about them constantly. I have three pairs so far and I’m never let down. They are long enough to not chafe, thick, and super comfortable to run in. If you buy anything from this list - buy these. https://amzn.to/3fw0MoO

7. Really simple high-waisted running leggings with pockets! https://amzn.to/3RD1j5P

I didn’t buy a ton of maternity clothes off Amazon because there are some really good small businesses that specifically make maternity clothes for running but these are great and affordable.

1. https://amzn.to/3RQ2kI1

2. https://amzn.to/3EdIjHV

1. A stroller fan is a must for my kids! We use the stroller and are outside in all seasons. https://amzn.to/3SDegOf

2. If you have a baby, get this white noise machine! I used this for all three kiddos when they were babies and would always fall asleep in the stroller when I was walking or running. https://amzn.to/3yfH0o1

3. Another fun option for a stroller fan that doesn’t hurt the kiddos when they touch it (and they think it’s fun). https://amzn.to/3SDgWLY

4. A snack tray is a must when my kids are toddlers. I throw snacks at them during my run to keep them happy so having this was a lifesaver. https://amzn.to/3rB2yrr

5. As moms, we hold all the things even when on a run. This handlebar console is great to hold all the drinks, snacks, and your phone. This one is for the BOB Duallie. https://amzn.to/3RCNFPY

6. This is a BOB stroller adaptor if you have one still needing to be in a car seat while in the stroller. https://amzn.to/3Rw0tHT

7. This weather shield for BOB strollers is a life saver. I’ve been outside with the stroller in high winds, cold weather, rain/snow and the kids are tucked in nicely. https://amzn.to/3rx0u3K

8. A handlebar console for the BOB single stroller. https://amzn.to/3ExXOLh

1. I purchased this for a family member at Christmas, fell in love with it and bought one for myself. Having my feet even a little elevated after a workout is glorious while I work from home. https://amzn.to/3yfhmQk

2. The best tasting protein powder you will find. I have this on Amazon Subscription where it comes every 8 weeks. https://amzn.to/3SWoyZK

3. My husband thinks I’m so weird but these toe spacers feel abnormally nice, especially after a long run. https://amzn.to/3UYDSXw

4. I was dealing with some pretty gnarly plantar fasciitis a couple years ago and bought this. It’s great for stretching your foot, achilles, and calf! https://amzn.to/3Szqibq

5. I bought these ice-pack socks when I was pregnant with Charlie because of how much my feet were swelling. Then I continued to use them after marathons and even my ultra. They feel so nice. I’ve also gifted these to a few new moms :) https://amzn.to/3Ef8q18

6. Another item I’ve purchased for myself, family members, and new moms and runners. I’m an Oofoos partner so I think it’s against some rule to post this Amazon link but Amazon is where I purchased them first 4 years ago. I wear mine every single day and have purchased the flip flop version to wear out and about. A tip: pack these in your gear check bags at races so you can change into them after you finish a race. It’s a glorious feeling. https://amzn.to/3SLGjea

7. Collagen peptides powder is something I use to make my smoothies along with the Vega protein powder. https://amzn.to/3yfHQkF

8. These are $15 compression sleeves that I’ve had for 5+ years and still top all of the “brand name” sleeves out there. I’ve tried many different brands and keep coming back to these. https://amzn.to/3rscWC7

Here’s a few of the running books I’ve purchased on Amazon. I recommend all of these to all runners to read at least once.

1. https://amzn.to/3V5Jj6X

2. https://amzn.to/3EcpvJf

3. https://amzn.to/3yf5NsD

4. https://amzn.to/3fJthjb

*This blog post includes affiliate links through Amazon where I receive a few pennies if you purchase through these links. Thank you for supporting me!