10k charity run advice

elisabethkerry

Hi I am planning to enter a 10k run for charity - the run is on the 3rd of December.
I haven’t entered a run before and only run on the treadmill. I currently run 5k regularly in under 30minutes.
Firstly, am I mad to enter a 10k run without having done a 5k or running outside?
Secondly any tips to prepare and get from 5-10k. I guess I have around 10 weeks.
Thank you kerry.

fraukazi

Have you searched for a 5-10k running app? There are loads of programmes, similar to C25K.
I've done C25K several times to come back from injury and am now in the middle of 5-10k. I'm not training for a race, but it certainly helps to have a structured plan to increase distance.
I would certainly start running outside.

eleanorhawkins

There is a free Zenlabs Couch to 10k app that I used and really liked. You can start in the middle if you're already up to 5k. Definitely try to get outside sometimes though, it is quite different and far more enjoyable for many. I started by telling myself I would do at least 1 outdoor run per week, then suddenly my treadmill was redundant!
You have plenty of time to prepare yourself for a 10k as long as you don't try to go crazy and go too fast. Careful though, races are addictive!

Machka9

elisabethkerry wrote: »

Hi I am planning to enter a 10k run for charity - the run is on the 3rd of December.
I haven’t entered a run before and only run on the treadmill. I currently run 5k regularly in under 30minutes.
Firstly, am I mad to enter a 10k run without having done a 5k or running outside?
Secondly any tips to prepare and get from 5-10k. I guess I have around 10 weeks.
Thank you kerry.

You've got 2 months to train for it.

I did a couple decent runs on the treadmill late last November (about an hour each) and figured I'd give running outside a go which I started to do at the beginning of last December.

I ran a 10K event in mid-January.

I started with a couple 2.5 km runs one week, then did a couple 5 km runs a week apart.

Then I started alternating between a shorter run (3-4 km), then 2 or 3 days later a longer run, then two or three days later a shorter run, and gradually increased my longer runs until the weekend before the 10K event, I ran 10 km just to prove to myself I could do it.

I also walked a lot in between running days, and cycled as well.

The thing is, you don't have to run the whole 10 km all the way through. When I ran mine, lots of people ran a bit then walked a bit then ran a bit then walked a bit. I walked a couple times briefly because I was having trouble with a numb left foot for some strange reason.

Carry_That_Weight

You're not mad for entering at all. I bet you could get on the treadmill right now, add ~30 sec/mile to your usual 5k training pace (just make it feel easy), and totally smash the 10k.

That being said, you should transition to running outside at least some of your runs. They just feel different, your foot hits the ground slightly differently, there's little variations in terrain and elevation, there's weather to contend with, etc. You don't have to do 100% of them outside, but I would do at least a long run each week outside. I perceive the 10k as a distance where most reasonably fit people could go out and complete it (not necessarily fast, but at least finish) with very little preparation. So if you put in some effort for 10 weeks (and your time is already pretty decent for the 5k), you'll probably surprise yourself with how well you can do. There are plenty of decent programs online and I'm not a coach, just a person who likes to run, so take what follows with a grain of salt and read lots of advice.

If you usually run on the treadmill at a constant pace, I would suggest adding a little variety. To me, there are 4 essential workouts in a week:

(1) Interval workout. These will really help you develop speed and an ability to tolerate higher intensities. You could start by running as fast as possible for 30 seconds, then walking/jogging for 60 seconds, and repeat 8-10 times (be sure to warm up before this with some easy jogging and get your joints moving). Each week, try to shorten the rest period slightly, or increase the number of intervals. You could also try this on hills: run up a hill for the work interval, jog back down, and repeat. Tailor these to your current fitness. You want the work intervals to be hard: 90% max HR or so, and the recovery to be actually easy.

(2) Tempo run. Warm up, then run at a pace that's challenging but sustainable. This is for increasing your lactate threshold; being able to sustain a hard effort for longer periods. I would make this a medium-length run compared to your 10k distance: do something like 1 mile at this pace, then back off a little for 1 mile, then ramp it back up for the last mile. 3-4 total, this should be a challenging but not terrible workout.

(3) Long run. Build up your aerobic base, just take it at an easy and relaxed pace. If you always do 5k distance, and you've got 10 weeks to the race, I would say do a 4 mile long run for weeks 1 -3, 5 miles for weeks 4 - 6, 6 miles for weeks 7-9, and then have your tenth week to taper back your distance and feel fresh for the race. A good thing to remember is your long run should be roughly 25% of your weekly mileage, so something in the ballpark of 20 miles/week would be good but you can certainly build up to it if you're not there yet.

(4) Base run. Just kind of your bread-and-butter, build up your endurance and weekly mileage, slightly shorter runs. If I were doing a 10k distance these would vary between 2-5 miles, at a pace that's a little faster than the long run but not very challenging.

And that's it! There are lots of different types of workouts you can do, but imo these are the big 4 and will not only let you complete, but get a very good time on the 10k. Good luck!

spiriteagle99

You have plenty of time to prepare for the 10k. If you add half a mile to your long run each week, you will get to the distance easily. Better still, slightly increase the distance of all of your runs over the time you have, so you are running more overall mileage and 6 will feel easy.

I'll second the recommendation that you do some of your runs outside. It is different when you are propelling yourself, rather than being pushed by the belt. You need to learn how to pace yourself so you can do the distance without going too fast at first and then running out of steam.

As stated above, it can be good to learn different paces. Most beginners really only have one pace, but when you're racing, it is fun to be able to pick up the pace to pass other runners or run into the finish area strong. You can do this by doing some intervals, strides, fartleks or tempos. I wouldn't do more than one faster workout each week though, as they are stressful on the body. Many people don't recommend doing speedwork until you're regularly running at least 25 mpw, but you can do a little fartlek running on less mileage. (Run hard for a minute or so, then run easy. I usually do it from mailbox to mailbox or telephone pole to telephone pole.) It's hard to do much formal speedwork on low mileage because of the need to warm up and cool down, which adds up to a couple of miles, on top of the faster sections. If you're only running 3 miles that doesn't give you much time to really do anything that will actually bring improvement.

TavistockToad

elisabethkerry wrote: »

Hi I am planning to enter a 10k run for charity - the run is on the 3rd of December.
I haven’t entered a run before and only run on the treadmill. I currently run 5k regularly in under 30minutes.
Firstly, am I mad to enter a 10k run without having done a 5k or running outside?
Secondly any tips to prepare and get from 5-10k. I guess I have around 10 weeks.
Thank you kerry.

C210k and get outside!!

DX2JX2

You'll be fine. If you can cover 5K (even if on a treadmill), then you can get to 10K. Just try to get outside and take it slow until you adjust to it. 10 weeks is plenty of time to get there.

steveko89

I definitely echo others in encouraging you to phase into running outside more. If possible, I'd also try to find an 5k to enter some time before the 10k, to give you an idea of what to expect for a race with other people. Each event is different as far as route, other runners, organizers, etc. but having at least some experience will give you one less thing to be thinking about so much come race day.