So I'm going to sign up for my first 10km run.

AusManok74
AusManok74 Posts: 38 Member
edited November 18 in Fitness and Exercise
After about 10 months of diet and exercise to get down to a healthier weight, I'm getting to a point where I am running regularly, (about 5 days a week) and want to give myself something to aim for to keep pushing myself. So I've decided to sign up for a 10km run in August. The max distance I've run non stop so far is 4km, but I'm hoping that should give me enough time to be ready by then if I keep working at it. It's only a fun run type event so if I walk some of it if I have to, it's not the end of the world, but I'd love to be able to run out the full distance if I can.

Not having run any sort of race ever, (unless you include the 100m in high school nearly 30 years ago), or that much distance before I haven't got much of an idea of how much training I should be doing, whether I need to be running a lot more or just keep up the gradual increase in distance I've been doing. Also if there are any tips anyone has for on the day itself in terms of nutrition, hydration or even etiquette that would be really appreciated.

Replies

  • Heather4448
    Heather4448 Posts: 908 Member
    DL the C210K app. I think you start on week 9 if you've completed C25K, so you should be right around that area.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    edited April 2017
    You've got plenty of time. Just start increasing the distance of one of your runs by a km every couple of weeks.

    There are also loads of training plans online. Google is your friend.

    Also, don't do anything on race day that you haven't done a hundred times before in training.
  • tri_bob
    tri_bob Posts: 121 Member
    TavistockToad wrote: »
    Also, don't do anything on race day that you haven't done a hundred times before in training.
    If you ignore every piece of advice except one, make sure this is the one you follow.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    It takes about six weeks to build from where you are to 10K.

    You have plenty of time to get comfortable with the distance. As Tavistock says above, get familiar with the kit you'll race in, and your routine
  • Philtex
    Philtex Posts: 1,227 Member
    You might want to enter a 5K sometime before your 10K race, just to get the feel of a race. It is easy to get caught-up in the event and go out too fast. Plus, 5ks are fun.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Philtex wrote: »
    You might want to enter a 5K sometime before your 10K race, just to get the feel of a race. It is easy to get caught-up in the event and go out too fast. Plus, 5ks are fun.

    I started with 10's. Not really a fan of 5k's myself... as soon as you get in your stride, it's finished!
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Philtex wrote: »
    You might want to enter a 5K sometime before your 10K race, just to get the feel of a race. It is easy to get caught-up in the event and go out too fast. Plus, 5ks are fun.

    Fwiw my first race was a 10K.

    My preference is marathons though
  • z4oslo
    z4oslo Posts: 229 Member
    edited April 2017
    Find a training plan that suits you, meaning dont go for any of the advanced 10k run programs. Keep it real.
    Most decent training plans start off pretty easy, and build you up to run a 10k.
    A good training plan will include 1 long run - easy, 3 easy runs, and 1 hard one (intervals in some variation)
    This is of course assuming you will have 5 running days.

    A typical build is 80% easy and 20% hard and the structure would be something like week 1 and two progressive, and one recovery week before you start two new weeks with progressive workouts and so on.

    the long run will probably start with 6ish km and build up to over 10 km, probably near 14-15 km.

    You should also spend some time on running form.
    I liked vo2max on youtube for some basic tips

    https://www.youtube.com/channel/UCh_w_vLvlZNBeTAP8qaWhoA

    some tips in general:

    Dont overcomplicate things (very easy to do)
    Get shoes fitted if you dont have already
    Keep the easy runs easy - this one is very important.
    Listen to your body
    A run day is a run day no matter what (unless you are injuried or sick)
    Have fun - feel free - get the runners high - feel free - have fun - in that order.

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    MeanderingMammal wrote: »
    Philtex wrote: »
    You might want to enter a 5K sometime before your 10K race, just to get the feel of a race. It is easy to get caught-up in the event and go out too fast. Plus, 5ks are fun.

    Fwiw my first race was a 10K.

    My preference is marathons though

    You're crazy! :flowerforyou:
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    TavistockToad wrote: »
    MeanderingMammal wrote: »
    Philtex wrote: »
    You might want to enter a 5K sometime before your 10K race, just to get the feel of a race. It is easy to get caught-up in the event and go out too fast. Plus, 5ks are fun.

    Fwiw my first race was a 10K.

    My preference is marathons though

    You're crazy! :flowerforyou:

    Don't feel the pressure to go out fast, just take it easy. Stop for cake and beer at aid stations...
  • DrifterBear
    DrifterBear Posts: 265 Member
    MeanderingMammal wrote: »
    Philtex wrote: »
    You might want to enter a 5K sometime before your 10K race, just to get the feel of a race. It is easy to get caught-up in the event and go out too fast. Plus, 5ks are fun.

    Fwiw my first race was a 10K.

    My preference is marathons though

    My first race ever was a marathon finishing in 3:56. Any distance is possible if you put in the work.
  • AusManok74
    AusManok74 Posts: 38 Member
    Thanks for all the helpful tips everyone!
This discussion has been closed.

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