10K training

jengratto

I have run a couple 5K races (about an 11.5 minute mile pace) and am registering for a 10K that's in October. Does anyone have any tips for making this distance transition, especially with the heat of summer? I am by no means a "real" runner. It seems much more mental than physical....

WolffEarl

Hi there
I too started with doing 5 K (although I run these every day now) and then progressed to 10 K runs. What I basically did was slowly increase the distance I run, so after doing 5 k most mornings, once day simply decided to go for another 10 minutes longer, next few days regular again then one longer again. You have about 3 and 1/2 months left. That gives you about 14 weeks. If you get at least one longer run in every week (week one 6 k, week two 7k, etc) you should have easily reached a few ten K runs by September. I do no more than one 10 K per week to give me that endurance, rest of the time mostly regular 5K or 6 K runs. I avoid the summer heat by going early in the morning, around 5:30 am, Some times the TM also comes in handy to get some faster runs in or tougher inclines. Key is gradual. Be well.

damama1579

awesome...i'm still working on the 5k...used to be a runner years ago and swore when i started this i would be again...Good Luck!!!

Lindsayrob

Have you seen this programme?
http://blog.c25kapp.com/about-bridge-to-10k/
I'm in the last week of the C25K, having taken several years off running and have found it a great way to ease back in.B210K may help you make that transition gradually - I think it takes about 6 weeks. Good luck with it!
L.

gargoyle999

Good topic. I'm interested in the replies as well. End of March when I started I could barely run 1/4 mile. Now I've done as much as 4 on the treadmill @ 12mpm. I'm working on taking it outside and have signed up for a 10K on Oct 1st. That distance still seems very crazy to me since I have never been a runner. Would be interested to see how others have gotten to 10K.

Dizzle_65

Try this www.runnersworld.co.uk/beginners/your-first-10k-five-easy-steps/6843-3.html#historysub

I would also recommend getting a HRM with GPS if you can and maybe subscribe to Runkeeper /Map my Run. Just like MFP it's very motivtional to see your runs with both distance and speed increase.

Personally I prefer running off road, less stress on the joints, varied terrain works your body harder and I always try to throw in some hills.

Vary your routes, if you have a regular route do it in reverse.
Vary the type of training e.g. one long run, one interval run and one speed run
10k is starting to be a serious distance, make sure you have the right footwear - normal gym shoes aren't necessarily appropriate, go to a running shop and they can assess your gait. If you don't you could be heading for a whole world of pain.

jengratto

Thanks to all for your suggestions and encouragement. Especially love the 'Bridge to 10K' site, great idea for an app. Happy running!