Holy cow, I need Running help, I signed up for a 10k!!!

lculian

Hi,

I've never run a 5k or a 10k, but I registered for the 10k at the end of April in Champaign Illinois. I don't know what to expect race day, or throughout training. I seemed to have hit a plateau and am having a hard time pushing past it. I was up to 4 miles a run, but I got sick and my kids got sick and since them I'm struggling to hit 2 miles per run. :grumble:

Does anyone have any good tips for pushing past a set back?
Do you have a favorite training program?
How often do you run each week?
How do you set your pace when you're not on a treadmill?

Thank you for any tips you have :flowerforyou:

MBSoles

The first thing you should do - make an amazing playlist! This is not a joke - great music will get you through your run. I would then set goals by the song - I would want to run so far by this song, etc. I trained for a half-marathon last year and used Hal Higidon's program, and I think he has one for shorter distances. Here is the link - it could at least give you some idea about distances: http://www.halhigdon.com/halfmarathon/novice.htm. My motivation - I told a LOT of people that I was doing it. Therefore, a LOT of people asked me how training was going!
Good Luck!

kkyishkkii

Train regularly building up time spent running and alternate with building up speed. Tread mills are good for this. when you hit about 11.5km/h you can do 10km in under 50mins which is a good time, then you need to adapt your training to the type of terrain you will be running on in your event. Road or track is far easier than cross country, but either way you will want to be building up your quads and calfs with strength exercises.

Good luck

AggieCass09

Welcome to the addicting world of running! You are going to kick some serious ASSphault in April! In answer to your questions, the best way to push past a set back is to just get out there and run, even if its 10 min or a mile or whatever, it is better than nothing and you'll get your endurance back soon.

For training for my races (half marathons) i use the training tool on runnersworld.com It has 3-4 runs a week (easy, tempo/speedwork/long) and is reasonable. I am running 4 times a week but 3 times is just fine too (depends on the total mileage you are shooting for..over 20 you should run 4x under 20 run 3x). The training tool also "sets" your pace. I put my "goal time" in the calculator as my recent race time so that the paces are a bit more aggressive.

Feel free to friend me...I LOVE running but it hasnt always been easy (i was 200 lbs when I started "running" in 2007 (a slow jog really) and couldnt make it one lap around the track with out huffing and puffing while seeing stars....but now I'm very fit and im working on improving my PRs!)

kac7700

I would highly recommend the 10K101 training plan by Running Mate. You can find it at http://10K101.com and the coach is awesome and it's very inexpensive.

Good luck! 10K's are fun :-)

lculian

WOw, You guys are giving me some great tips!

How much strength trainig is necessary?

crozierb

Good for you for signing up!! I agree with a lot of advice here, especially having a great playlist and going to runnersworld.com for a plan. Also, if you can find a friend or two to run with it is really motivating because then you have to commit to meeting them and it is nice to have a buddy with you on race day.
I have done a lot of distance races, and some of them were during/after sickness... even if you don't feel 100% yet, try to start increasing distance and time of your runs, not so much intensity.
Endurance is the most important factor, but 2-3 strength training sessions and one speed workout per week will really pay off too. Good luck!!