Training for 10k - overriding treadmill 60 min max?

brandiuntz

peleroja wrote: »

michellepearson224 wrote: »

Thanks....so much to think about! I usually only run 3 times a week and mix it in with a couple of spin classes and maybe a swim. But right now I'm just panicking about doing the 10k in a couple of weeks so really feel like I should be running more.....

With a couple weeks to go, it's better not to step it up at this point - in fact, I think most runners (more so for longer distances, but 10K too) run LESS the week before rather than more, so they're rested and can do their best.

You'll be fine - your only goal at this point if you haven't done 10K before should be to finish, and I'm sure you will. Just stay at a comfortable pace for the first half especially, and then if you feel good you can push yourself a little harder in the second half. Making sure you start a little slow and have enough left in the tank to get through the whole distance is better than burning yourself out in the first half and suffering through the last kilometres.

Pretty much this. With only a couple weeks to go, you won't improve speed and don't need to. You're good to go for the 10K if you're doing 8.6km in an hour. The difference in distance is minimal...believe in your training; you're ready for the race.

If it's any help, I've been running for nearly 3 years and still haven't gotten my 10K below an hour. 1:04 so far is my best. I'll get there, but it takes time for some of us slower folks.

michellepearson224

Thankyou to the last poster - that gives me confidence! I'm planning another 10k in March (if this one doesn't kill me!!) and was hoping to get my time down to an hour by then, but maybe that's a little optimistic?!

lyttlewon

Why do you want to get your time down to an hour? Because you actually want to, or because it was suggested that you should?

The previous poster that suggested things like tempo runs, intervals, and sprinting drills was on the right track.

I personally would not try to introduce a speed goal on my first race at that distance, especially if you haven't trained on the street much. My treadmill pace is different enough from my road pace that the two wouldn't be equitable.

As far as not wanting to interrupt your pace, reset the treadmill at the beginning, so your long distance pace isn't messed up. For example, reset 20 minutes in while your legs are still fresh and interrupting momentum won't feel so different.

michellepearson224

Just because I want to, but not for this one - for the next one I'm planning in March. Would be happy just to finish this one!

brandiuntz

michellepearson224 wrote: »

Thankyou to the last poster - that gives me confidence! I'm planning another 10k in March (if this one doesn't kill me!!) and was hoping to get my time down to an hour by then, but maybe that's a little optimistic?!

Optimistic depends on how you do in your first race; how close you are to an hour now. And everyone's a little different in development. Speed takes time. Running is a sport that requires a lot of patience. A lot of speed improvement comes from simply running consistently and longer distances.

The various speed training (tempo, intervals, etc) are good to incorporate once you get a feel for running outside and being able to get through a race. You'll still need slower runs for your base to build.

This is a good group with some great experienced runners to offer advice:
http://community.myfitnesspal.com/en/group/94-long-distance-runners