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Runner's Training Tips: First 10K in 40 days!!

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    • CommentAuthorcspotbunny
    • CommentTimeApr 27th 2008
     
    cspotbunny
    Hello All, I signed up to run a 10k on June 7th of this year. I was very active in high schoold (x-country runner, field hockey etc) but have been largely stagnant since I left high schoold (9 yrs). SO, I started training for this 10k about 3 weeks ago and am running an 11.07 minute mile (today's run and it was 2.61 miles). I felt fresh and recovered quickly from this run. Problem is my runs are hit and miss...I'll have a great run, then a really crappy one (side pains, out of breath etc). I guess my questions are: Is it possible to reach my goal of being able to continuously run for 10k by June 7th 2008? And if so, could it be doable to do it in 60 minutes at the pace I'm progressing at? I am running three times a week with light strength training and some cross training in between run days with one rest day. Is this enough? Could I/Should I run for as LONG as I can on each of my runs or follow a prescribed distance per run? Sorry about all the questions, but thanks for your input and I'd appreciate ANY other advice! :)
    • CommentAuthorLexB
    • CommentTimeApr 27th 2008
     
    LexB

    Hi There, I'm new to running so I'm sure someone more experienced will give you better advice. I run three times a week, one is a long run (go for your furthest distance - then each week add 10%), one a medium easy run and one a shorter fast run (for me now that's 12k long run, 8k medium run, 5k fast run/interval training). I do strength training twice a week, kickboxing twice a week and then swim on rest days if possible. The advice I got is that you should be increasing your distance and speed by 10% each (no more). Make sure you sleep, and give yourself rest days, take care of those knees and joints (I think you're about the same age as me, those 10 years have made a big difference). Stretch a lot.

    The day before a run I make sure that I don't drink any alcohol and avoid fatty food to avoid stitch/cramp. In fact I have pretty much cut out alcohol all together and have started really watching what I am eating. I'm also doing lots of core strength exercises.  I have come on leaps and bounds with the running and absolutely love it!

    Hope that helps, let me know how you're going!

    Lex 

    • CommentAuthorLiquidPig
    • CommentTimeApr 28th 2008
     
    LiquidPig

    Hey CS,

     The short awnser i will give you is yes it is possible to acheive you goal. 

    The longer part is it will be lots of work.  At the point you are at right now I would just keep putting on the miles.  Only that will help at this point in time.  Also if you have the time add one or 2 more runs.  but i know how everyones life is busy and that may be hard. 

    I agree with Lex that you should have some sort of scedual on which run should fall on which day, but it may be a bit early for you to start worrying about that.

    • CommentAuthorPretz
    • CommentTimeApr 28th 2008
     
    Pretz

    CS,

    I'm in a similar situation- I hadn't done anything athletic since running cross country in high school in 1999, and I only started training (about 4 or 5 days a week) at the beginning of March.  I did my first 10K last weekend and ran a 56:36, which I was pretty pumped up about.  The cool part was that the 10K wasn't too hard for me- I had already done the hard work, and the race was icing on the cake.  Training pays off.

    Lex and Pig gave great advice- build up your distance first, then mix in your long runs, speed work, and regular runs.  Runner's World has a "virtual coach" thing that should give you an idea of the distances and paces you might be doing on these runs, once you get to that point.  Throwing in a 5K race a few weeks from now might also help.

    Sounds like you're making a great start- stick with it and you'll definitely be able to run the whole 10K.  Good luck.

    • CommentAuthorcspotbunny
    • CommentTimeApr 28th 2008
     
    cspotbunny
    Thanks for the advice! I've pretty much cut out alcohol already as I learned the hard way that it impossible (for me) to train even a full day after drinking. In terms of nutrition and rest, I've made huge improvements since I started training - sleep is invaluable and so are carbs I'm finding! lol I will incorporate swimming into my cross training starting today. Since mileage is the name of the game at this point, does it sound wise to substitute runs for the weight training workouts or should I just add runs to the weight days? Is it safe for me to run 5-6 days a week?? By the way, the event I'm training for is pretty fun if you wanna check it out at www.uncoverthecure.org. Again, many thanks to you LiquidPig and Lex for getting back to me on this. I'm so excited about life again since I've started training and I can't wait to do more!! :)
    • CommentAuthorcspotbunny
    • CommentTimeApr 28th 2008
     
    cspotbunny
    Pretz you're making me feel more confident that it can be done!! Congrats on your 10k - I would absolutely LOVE to run a sub 60 minute 10k. Funny you mentioned throwing in a 5k a few weeks before - I registered last week to run a 5k race on Mother's Day which is at the halfway mark between now and the 10k. I'm hoping that it will be a confidence boost, and also will get me prepared to run in a group environment. I checked out Runner's World, but I'm not too familiar with the technical stuff on the training schedules. Were you RUNNING 4-5 days a week? Did you use one of the schedules from Runner's World? Thanks again for your encouragement and advice :)
    • CommentAuthorPretz
    • CommentTimeApr 28th 2008
     
    Pretz

    CS- Looks like a really fun run.  I did a 5K two weeks before my 10K and it was definitely a huge confidence booster.  Looking back at my training schedule, I realize I usually ran 3-4 times a week (I'm just now getting to an occasional 5th run a week), but since I'm pretty lazy I didn't do any cross training; I hear this is the wrong way to do things.

    As for the Runner's World schedules, basically what I took from them (two weeks before my race) is that I should do one long "stretch" run a week with a rest after, and one faster run a week, filling in the rest with plain old running.  Perhaps some of the more experienced members of the forum can explain the schedules better.

    • CommentAuthorLexB
    • CommentTimeApr 28th 2008
     
    LexB
    Personally I think 5-6 days is too much - you're asking for an injury! I started running before I started doing weights & cross training and I wouldn't substitute a weights session as I noticed a huge (positive) difference since starting. Plus I think working on building strength in all of my leg muscles is pretty useful in terms of avoiding injury and long term damage
    • CommentAuthorcspotbunny
    • CommentTimeApr 29th 2008
     
    cspotbunny

    Thanks for the awesome input everyone!  I think I'm going to try the boiled down version that Pretz suggested - I'll probably add one run bringing my total to 4 per week, including one speed and one long.  So far I've just been doing plain old runs with one long run per week.  I think I've got the tools for success with this run and I'll report back with my progress.

     Now the only BIG question remaining is.... What to wear for an underwear run?? Tongue out

    • CommentAuthorPretz
    • CommentTimeMay 8th 2008
     
    Pretz
    How's the training coming along?
    • CommentAuthorcspotbunny
    • CommentTime3 days ago edited
     
    cspotbunny

    Hey guys, I've been offline for a while but just checking in with an update (thanks for asking Pretz Smile). I had mentioned that I had signed up for a 5k and I just ran that on Sunday - Mother's Day. Did it in 27:12 with lots (of energy) still left in the tank. Cool I took it easy since it was my first event, and I wasn't sure how I would do running with 14,000 other people! I loved it and it's only spurred me on to continue with my training and push myself in my 10k training. I've got about 4 weeks to go to the 10k and I'll admit, I'm still a bit worried I won't have my endurance up by race day but I'll sure try!

    This site is awesome and I love the support. As always, tips are so welcome as I'm down to just under a month to the big day!

    • CommentAuthorwestconn
    • CommentTime3 days ago
     
    westconn

    cspotbunny - Smart running...The best thing is to go just a bit hard in the first race to get a "baseline" of your fitness level.   You should aim for doing the same thing in the 10K.  Then (if you want) you can tinker with different programs to see if you can best those times in the future months.  Good going..

  13.  
    cspotbunny
    Thanks westconn!  Laughing
    • CommentAuthorPretz
    • CommentTime3 days ago
     
    Pretz
    cspot- congrats on the great 5K time.  I did my first 5K two weeks before my 10K and ran a 28:30; my pace for the 10K was pretty similar.  Glad to hear you're still enjoying it- good luck.
  15.  
    cspotbunny

    I've had a bad two nights of sleep and didn't even do my scheduled training run yesterday so I was feeling bad about that.  I was gonna slack off again today but I went out and got my training done. I just got back and had to cut the run short but I did 4.36 miles (7k) in 42 minutes (but had to stop to walk twice (1 minute each) because I've got some crazy hills in my neighborhood). Anyhow, that's my farthest outdoor run to date and despite having to take two breaks, I'm feeling pretty good about that! Laughing 

     By the way, am I posting my training progress in the right spot or is there a different spot on the forum/site that I should post items such as this?

    Thanks

    • CommentAuthorLexB
    • CommentTime2 days ago
     
    LexB
    you should join in on the 'official training thread' topic - it's a great, supportive little network and great motivation - especially when you read the posts from the top runners on there!
    • CommentAuthorPretz
    • CommentTime2 days ago
     
    Pretz
    Keep on filling us in here, too, until the 10K- it's relevant to your initial question, and it's much easier for us to keep up if we don't have to wade through 100 posts on the other thread.

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