10K runners- Question

THISisTARRAN

So I am signed up for a 10K run at the end of January & by December 1, I'll be running 5ks. I'm wondering for those of you who are already running 10k how often do u run? Or how often did you run to get ready for the 10k? My friend and I run together and after we get to the 5k distance we plan on increasing by 1/2 a mile a week. Maybe 1,2, or 3x a week- not sure yet. thanks for the advice!

TaraMKL

I trained for a 10K for the first time this spring after doing 5K's for a couple of years. Ran a 10K with friends in NC in April and then checked the Bolder Boulder off of my list by myself in May! Woot! Running to the finish line into the stadium was SO awesome!!

I followed Hal Higdon's 10K training program. If you google it, you can find it. It's free. I think it was either 3 or 4 runs a week. Let's see if I can remember.

2 mile run with strength training.
3 mile run.
Then the last run of the week started I think with 3.5 and built up like a 1/2 mile each week or so? I think it was like a 2 month program. The other days of the week he has you do other cardio and strength/core work.

Good luck! It was a great accomplishment for me!

ZombieKillaPrincess

i'm training to run a 1/2 marathon in may... which is forever away, currently i am signed up to do a 10k on thanksgiving. i run 4 miles once or twice a week and run for at least 25min 3-times a week.

pmich08

I started running at the endish of September, ran my first 5k Oct 15th and am now training for a half marathon. I run 5 times a week and am gradually increasing both pace and distance. You can find a ton of online schedules to train for any distance you want. Go with what feels best for you. Good luck!

borys12

I was running 5k on treadmill in a gym, then left gym, and now run outside. My first run was 4k, next week was 5,6k, week after 8, and week after hit 10k. Run one day in a week, and train weights 3 times a week.

Every Saturday we run 8 - 10k, it comes easier than I expected.

janf15

(Just so you know my athletic back ground - 25+ half marthons - 6 marathons, long distance bike rides, and triathlons. I am a 9.5 min miler)

Good suggestions. Hal Higdon's program is certainly an option - the others are Runners World, Jeff Galloway, or John Bingham.

I would run twice a week and a longer run on the weekend. Make sure some of your run include interval training and hill training. On the non run you should cross train - i.e. core strength or yoga

Athena413

(Just so you know my athletic back ground - 25+ half marthons - 6 marathons, long distance bike rides, and triathlons. I am a 9.5 min miler)

Good suggestions. Hal Higdon's program is certainly an option - the others are Runners World, Jeff Galloway, or John Bingham.

I would run twice a week and a longer run on the weekend. Make sure some of your run include interval training and hill training. On the non run you should cross train - i.e. core strength or yoga

^this is exactly what I was going to say - minus the track record!

Jeff Galloway has some great training plans and cross training will improve your running like you'd never know! On my non-run days I do spin class and weight training.

jocraw66

It really shouldn't take you too long to increase from a 5k to a 10k.

When I first started running anything over a 5k I increased my run time rather than focused on the distance.

That said, when I decided I wanted to train for a half marathon I followed the Galloway method of interval running. To this day, and I've done 8 halfs and 1 full I still do intervals. For me I do an 8/2 split.

THISisTARRAN

Is interval training where you sprint & jog & then sprint type of thing? Someone who used to run long distance told me that was a great idea to increase my endurance. Right now I'm trying to figure out why I have such bad shin splints & trying to figure out the best thing to think about while I run, I figure out that when I think too much I have a hard time breathing.

TaraMKL

Yep. You can even do walk/run intervals.
How are your shoes? You need to replace them every so often -- and going to a place where they can help you find the RIGHT shoes for you makes a world of difference. (It did for me anyway.) I'm due for some new ones, actually.

I LOVE LOVE LOVE having great music on my iPod. That gets me through hard runs all the time.