10km run

[mike27]

10km run

only 3 weeks to train

any training plans or what i should get into

run 3x a week? longer distances each week

treadmill on 1% incline = running outside right?

i was thinking run 2.5km for mon wed,fri next week, and then the following week up to 4km? then up to 6km for the last week?

3 weeks is not long enough! gunna give it a go tho

[runveerun]

How much/far do you run ATM?

[runveerun]

I have used runners world before to calculate training plans and race pace: http://www.runnersworld.com/personaltrainer/

The week leading up to it you should be easing the pace off and not run so far. You shouldn't run the full 10km before the race, run up to 8km at the peak of training which will have to be in the second week.

You want to mix it up running some runs long and slow and some runs short and fast.

10km s not too larger distance and if you are relatively fit you should be OK to run it and not do any damage since you only have such a short time to prepare.

Vee's running tips! :grin:

*Stretch before and after ALL runs- warm up properly to avoid any injury.

*Eat carbs- don't be stingy with them eat them before a run to provide energy.

* If you have spare money get some proper running shoes- get fitted properly at Shoe science or similar fancy shoe store and wear them to train and race in.

* Chaffing, be aware of chaffing!- slap vaseline on and around any possible chaffing areas :shock:

* Deep heat- invest in large tub.

* Pace yourself there's always somebody else who's slower- bets are you won't be last.

* Yes run outside whether it's raining or hot get out there and run in the real world. Treadmill won't prepare you for the road.

* Train on the course if you can- even drive to it and run bits of it so it doesn't surprise you on the day.

* Run some hills- it gets fitness up and there will be hills in the race run UP and DOWN them.

Ummmm that's all I can think of for now.

Yes I am ex marathon runner freak. :shifty:

[Specter]

10km run

only 3 weeks to train

any training plans or what i should get into

run 3x a week? longer distances each week

treadmill on 1% incline = running outside right?

i was thinking run 2.5km for mon wed,fri next week, and then the following week up to 4km? then up to 6km for the last week?

3 weeks is not long enough! gunna give it a go tho

Go down to your local Police station bro, They are always looking for volunteer runners for their police dog training programme. 8)

[cantygirl]

You havn't got alot of time to prepare, if your endurance fitness is good and your shoes are sound, should be sweet. Good luck

[cantygirl]

You havn't got alot of time to prepare, if your endurance fitness is good and your shoes are sound, should be sweet. Good luck

[mike27]

yeah short on time for sure!

cardio fitness is ok, havent been doing much at all

thanks for the tips! i have good fitted shoes

[becbec]

is it an event or just a goal you have set?

[mike27]

an event

may look at a different one, time frame is too short i feel

only 18 days to train! too little time

[runveerun]

an event

may look at a different one, time frame is too short i feel

only 18 days to train! too little time

You risk injury IMO. There are PLENTY of races/events out there and it is more fun if you have properly trained for one. You need 12 weeks really....

[becbec]

an event

may look at a different one, time frame is too short i feel

only 18 days to train! too little time

What one is it? In chch?

[Dontrunwithknives]

When I first started running to gain fitness for the army one month in advance I was running an 8km track with hills and stairs. I just did the whole 8km every time, first time I nearly died :pfft: walked on some of the hills took me an hour and 20mins if I remember correctly. I would run once I felt the pain starting to go away from the previous run so pretty much every 2nd or 3rd day. After a couple of weeks I was running it everyday with no pain and in the last week I ran it twice a day a couple of times. A couple of goals I set were to never walk and to beat my last time. In the end I got the time down to something like 45mins.

Maybe you could try something similar :nod:

Also I prefer running outside and not on a treadmill. It's wayyyy different running outside. Wind, humidity, direct sunlight, temperature, uneven surfaces, changing surfaces, incline/decline variations, more shock to joints? etc.

[teamfatboy]

I'm with Vee on this one... you're short on time.

I used to be a reasonable runner (for a Clydesdale) but paid a price last year for it... decided to enter a 10k on the back of naff-all specific training, and pulled-up with heinous shin-splints after 3k. Walked them off, but it was my worst time ever...and could have been prevented with some forethought.

Runners' World.com really is a great source of advice, training plans, et cetera.

[mike27]

yeah its a race in hanmer springs

10k or theres another optition of a 22km i think

[morattigirl]

an event

may look at a different one, time frame is too short i feel

only 18 days to train! too little time

You risk injury IMO. There are PLENTY of races/events out there and it is more fun if you have properly trained for one. You need 12 weeks really....

Also agree Mike. I took part in a 12km run a couple of years ago with no way near enough training prior. I completed the run but I couldn't walk on my right foot for 3-4 days afterwards. It was hideous. It's all about prep bud :grin:

[mike27]

plus id have to stop my hypertrophy for the 3 weeks :evil:

oh well, ill pull out and look at a race during summer