Training for a 10k

RacheBell

Any ideas on other exercises I could do to help my endurance? I know swimming and biking, but is there anything else you do? I know strength training is always being preached but I don't have access to weights. What can I do?

Also how do you not get sick of training right in the middle of it?

SammyPacks

There's a program called C210K. I'd check it out if I were you .

I'm currently doing C25K... it was my first day today :P

lclarkjr

The best way to build running endurance is by running. The couch to... programs are really good for beginning runners as they help build up the endurance slowly so as not to overload the body.

jeffrodgers1

What kind of background do you have? What have you run before?

Generally people do a long slow run a week to build mileage... run slower to run longer.

My Long Slow Run is usually 1-2 minutes off my regular pace which allows me to go further.

I also do 2-3 days of speed work during the week (Tempo runs, Fartlek, Hills etc)

I also don't run on the treadmill as I find it excrutiatingly boring. I run outside alone with my thoughts and my music.

alb_photog

Totally agree about running outside.

Try to run 4 times a week.

Two regular runs of about 3.5- 4 miles, bonus if you choose a route with hills. One fartlek run of 2.5- 3 miles... Sprint as fast as you can, jog to recover, repeat for the 3 miles.

Then you have your long run of at least 5-6 miles.

As for strength, you can get the 30 Day Shred DVD and a set if 5 lbs weights, and do that at home to supplement your runs... 4 or 5 times a week.

RacheBell

I used to go up to 3 miles a day at first, and I stopped running for awhile and I'm getting back into it. I basically just ran at first, and never cross trained and never trained for races.


I find the couch to programs boring. I can run longer than the times they put for you to. I'm up to 15 minutes straight of running after just 2 weeks. And I'm running roughly 5 days a week.

jeffrodgers1

Try setting a base mileage of 3 miles during the week, and add a mile every weekend on a Long Slow Run a couple of minutes off your normal pace. That will help you slowly build up for a 10K.