First 10k just 21 days away! Tips welcomed!

swiss31

Yup, 3 weeks to my first ever 10k. Any tips from you runners out there would be greatly appreciated!!!

Right now I'm getting my 10k training on the treadmill. I had been wanting to test the waters on hard surfaces at the beginning of the month, but I suffered an injury to my toe and ankle and I've been slowly working my back from that by using the treadmill again. I am a bit nervous and hope I can complete it! (this is my only goal, but hope to make the 10k an annual thing and start beating my times each year). What should I be eating? Should training get more intense as it approaches, less intense, or continue on in the same routines I have already (2-3 10k's a week on treadmill). Your help is appreciated!!!

kac7700

I'm sure you know running outside and running on a treadmill are two different worlds. You have to get back outside. They don't run races on the 'mill and you need to get accustomed to that now or it's going to be rough.

I don't pre-fuel any differently for a 10K then a 5K, and since you've already trained at that distance, you probably know what works for you.

Make sure you taper your training though. I usually take two full rest days before that distance race to ensure I'm rested and strong.

SJT75

I have a 10k in august so i would be interested in what everyone has to say xxxx

Newfiedan

the fastest and best method of getting that recovery in and train is with HIIT on the treadmill and then as it gets easier add an increasing incline, on the diet side, small protein meal about 1.5 hrs preworkout and then a dose of 30g or more post workout with some fruit blended in to spike blood sugar and get that protein absorbed. Pay attention to your breathing and exhale on the left foot, time it to such and of course some up tempo music will help get you onto a steady pace.

daddyratty

I would also invest $15-$20 in a subscription to Runner's World. I just started getting mine and there is SO much good stuff in every issue ... for beginners (like me) to experts.

swiss31

thanks for the tips, any others?