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training for 10k..need advice!



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FEYAH12
SparkPoints: (6,402)
Fitness Minutes: (9,544)
Posts: 19
11/14/12 2:18 P

I am not an expert, merely speaking from my experience. I personally ran a 10K a few weeks ago for the first time. I had only ever run a 5K before and was not sure if I could do it. As has been mentioned already, if you are serious you have to start running that distance or around that far soon or it will be too taxing on your body. For me what helped the most was that I circuit trained as well and it built my strength up so that I could complete the run. If you like to spin at all try to do that as well. I found it to be a fun way to improve my endurance and prepare me for the race.

If you are running this race to try and win or get a great time, you probably do not have enough training time. If you are doing it just to prove to yourself that you can then you could always slow down like MOTIVATED@LAST mentioned. There is nothing better than seeing that finish line in front of you and knowing you did it, no matter how quickly. My time was 53:47.91 and I was elated.

Make sure you don't hurt yourself and always warm up, especially before the race. Also stay hydrated.

I hope this helps

Hope this helps



MOTIVATED@LAST
Posts: 14,104
10/21/12 9:03 P

A regular runner can probably move from 5K to 10K in 4 weeks comfortably, as they already have a solid running base, and their leg muscles and tendons are adjusted to running.

However, I am concerned that you haven't worked out on a regular basis since July, and that some of your running conditioning will have dissapated. This is reinforced by feeling tired at 3 miles.

But this is no reason to not at least train for the 10K. But take it carefully, keep your running pace down, and be prepared to ease back if your feel excessive soreness in the legs. You may need to walk/run the 10K itself, but you should be able to cover the distance.

M@L



OBIESMOM2
SparkPoints: (61,388)
Fitness Minutes: (40,069)
Posts: 4,472
10/21/12 7:42 P

you have lots of good advice here, so I'll just add have a safe race!

emoticon emoticon

(I was going to say GOOD LUCK, but you won't need luck emoticon )



JESS15063
Posts: 144
10/21/12 7:40 P

ok sounds good! I am so excited..Thank you for your advice:)



ZORBS13
SparkPoints: (98,811)
Fitness Minutes: (99,987)
Posts: 13,064
10/21/12 7:33 P

I would increase ONE run per week...keep the others between 2-4 miles. In running lingo, we call that the long run.



UNIDENT
Posts: 33,498
10/21/12 7:31 P

For this kind of distance you would be fine to keep 1-2 runs of 3 miles during the week, plus one long run in the weekends where you increase distance.





JESS15063
Posts: 144
10/21/12 7:20 P

Ok so today I ran another 3 miles. I want to run 4 more days this week and get to 4 miles by next weekend. I was planning on doing 3.5 miles tomorrow, 3 miles wednesday, 3.5 miles thursday, and 4 miles either friday or saturday. Would that be a good plan to do each week? But increasing each week by one mile?



UNIDENT
Posts: 33,498
10/21/12 3:25 P

Just out of interest, given the "general recommendation" of 10% a week, let's look at some plans.

Spark's 5k
When you get down to run only, the plan has you doing 35 minutes one day and 40 minutes the next day. That is a 14% increase.

Spark's 10k
Goes up in whole-mile increments. So when you go from 2 to 3 miles, that's a 50% increase. Go 3 to 4 miles that's a 33% increase. Go from 4 to 5 miles is a 25% increase, and from 5 to 6 miles (final length) is a 20% increase.

Couch to 5k
Once you get to running only you go from 2 miles to 2.25 miles the next week - a 12.5% increase.

So ... doing 1km more per week probably isn't going to be the super-dooper risk that the "never increase more than 10%" crowd think. Since you're already at running a 5k, it's a 20% increase to go to 6k, then a 16% increase the next week, 14% third week and 12.5% the final week, to get you to 9k.

I have come to the decision that the recommendation of 10% per week is more for those who are meeting a set distance each week and want to increase that distance now. Not for those in training for a specific length race beyond what they can do right now. They are two different goals. Certainly it wouldn't be good to go from running 5k every other day for the last three months to running 7k every other day for the next month. That's a big jump to take on and stick to. But slightly bigger than 10% increases to train for an event are normal (and you do keep to smaller runs between your weekly long runs anyway).

Edited by: UNIDENT at: 10/21/2012 (15:28)


JESS15063
Posts: 144
10/21/12 3:12 P

Thank You UNIDENT... that was the exact response I was looking for. It is great to have some encouraging and motivating responses. That is exactly what this site is for!



MZLIZZA
SparkPoints: (219)
Fitness Minutes: (390)
Posts: 8
10/21/12 3:09 P

once a week add 1 mile to your distance followed by at least a day off, the other runs should be shorter/easier



UNIDENT
Posts: 33,498
10/21/12 2:55 P

If you can do a 5k now (which is 3 miles), then you can do a 10k in a month. I don't think you need to find a race further out.

Just make sure you increase distance up to at least 8k in training before the race, and give yourself a couple of days of tapering before it.

Generally speaking people say 10% increase per week, but you look at any 5k/10k training plan and it's going to include much bigger increases than that regularly. If you're coping with 5k now, then increase 1k per week - that's going to get you close to full distance, and the race itself is the extra increase.

Remember your aim is to complete it, not win it! :)



JESS15063
Posts: 144
10/21/12 2:25 P

Thanks for the advice, but I dont think Im going to take it lol. I have done many 5ks and I am looking to work towards something more difficult. Even if I go into the race and cannot run the full 10k, I will be able to do at least 4 or 5 miles, walk a little bit, then run the rest. Over the summer I did a 5 mile race called the spartan sprint, which was very difficult, so I am not in terrible shape. I was more looking for advice on how much I can increase per week at a safe rate. Thanks.



SPARK_COACH_JEN
Posts: 55,777
10/21/12 1:20 P

My advice would be to find a race that's further out to give yourself at least a few months to train, or consider running just a 5k instead of a 10k if you want to do it in a month. Increasing your mileage too quickly is a good way to burn out mentally and physically (because your risk of injury is much higher).

It's great that you want to jump back in to exercise, but I'd just set a reasonable goal to prevent yourself from getting hurt.

Hope that helps,

Coach Jen



MPLANE37
SparkPoints: (65,095)
Fitness Minutes: (35,097)
Posts: 2,166
10/21/12 12:48 P

You can't do a lot in a month to improve your running performance, especially if your fitness level is barely at 5K. I find that following a program helps a lot regardless of if it is the best program or not. You can try a 10K training program which will take a few months.



JESS15063
Posts: 144
10/21/12 11:00 A

Hey guys. I want something to jump-start my workout plan. I havent worked out on a daily basis since july and I hate not having any energy. I love to run so I decided I will train for a 10k. I found one that is a month away, but im not sure if that will give me enough time to get ready. Yesterday I ran 3 miles and was pretty tired, so I have a long way to go! Any advice is greatly appreciated :)



 
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