Training for a 10K

justdazed
justdazed Posts: 57 Member
edited December 2024 in Fitness and Exercise
I'm considering signing up for a 10K run on April 21st, 2013 (Vancouver Sun Run!)

From now until race day it's approx 9 months, is that enough time for me to properly train? I'm cruising through C25K at the moment and have signed up for 5K in September and another in November. Programs I've been looking into (app based) are Bridge to 10K or the Ease into 10K.

Question if you're a seasoned runner (or just getting into it), how many runs do you do a year? I'm super pumped right now with running but don't want to overdo it and run the risk of injury.

Thank you!

Replies

  • sjohnny
    sjohnny Posts: 56,142 Member
    You have plenty of time. I finished a couch to 5k type program on January 1 of this year. I ran my first 5k race in February and have run one race per mo th since then (including a 10k in April). I'm planning on a 10k in September, a 5k in October and a half marathon in December and the Run For Your Lives mud run in December.

    I didn't do a "program" to go from 5k to 10k. I just started gradually adding mileage to my runs. I stayed on the three runs per week schedule but added to at least one of them per week. I kept one of them shorter but it tried to go faster on it each week. I'll start an actual structured program for my half starting in August.
  • justdazed
    justdazed Posts: 57 Member
    You have plenty of time. I finished a couch to 5k type program on January 1 of this year. I ran my first 5k race in February and have run one race per mo th since then (including a 10k in April). I'm planning on a 10k in September, a 5k in October and a half marathon in December and the Run For Your Lives mud run in December.

    I didn't do a "program" to go from 5k to 10k. I just started gradually adding mileage to my runs. I stayed on the three runs per week schedule but added to at least one of them per week. I kept one of them shorter but it tried to go faster on it each week. I'll start an actual structured program for my half starting in August.


    WOW a half-marathon that's awesome!

    Thank you for your comment, it's good to hear what worked for other people so I gauge my own training.
  • sarafil
    sarafil Posts: 506 Member
    You will have plenty of time! I went from never run before to a 10k in four months, and now I will be doing a half marathon in September, which will be my 9th month of running. You've totally got it, have fun!
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    You could train for a 10k in a lot less time than that. :smile:

    Couch to 5k is a great place to start. I started it in late December of 2010, was able to run more than 3 miles by the end of February of that year, and started running races (my first was a 4.5 miler) in mid-March, a 5 mile in May and was able to run a 10k by the end of May (but I didn't have an official one until September.)
  • justdazed
    justdazed Posts: 57 Member
    Thank you Lorina and Sara!

    Something that I also need to consider is my weight (70lbs overweight atm), but hopefully with the time I'm leaving myself it should be fine :smile:
  • sarafil
    sarafil Posts: 506 Member
    Even with weight loss, you will have enough time. Very important thing is to not overdo it...the fact that you are following a structured program (I think you said c25k) is great. I have always used programs to increase my distance, and I think it is really helpful. Also, try doing some cross training activities on days you don't run (walking, cycling, swimming). Also, do a lot of core work (planks, sit ups, etc)....having strong core muscles make running SO much easier. Have fun!
  • 416runner
    416runner Posts: 159
    Even with weight loss, you will have enough time. Very important thing is to not overdo it...the fact that you are following a structured program (I think you said c25k) is great. I have always used programs to increase my distance, and I think it is really helpful. Also, try doing some cross training activities on days you don't run (walking, cycling, swimming). Also, do a lot of core work (planks, sit ups, etc)....having strong core muscles make running SO much easier. Have fun!

    Agree with all of this - you have plenty of time so don't feel you have to rush. The time gives you lots of opportunity to cross train, which will help you stay healthy. I've always heard the Sun Run is a fantastic run - do it!
  • NoxDineen
    NoxDineen Posts: 497 Member
    If you have an iPhone check out this Couch to 10k app. The first 9 weeks are just Couch to 5k, but it continues on for additional weeks. There's also a paid version with no ads, but this one's the free one (same functionality). I've been using it and I like it.

    http://itunes.apple.com/ca/app/10k-trainer-free-run-for-pink/id511600311?mt=8
  • tenunderfour
    tenunderfour Posts: 429 Member
    LIke others said - you have PLENTY of time to train for a 10k. When I started running I went from zero to half marathon in 7 months. It's just a matter of sticking to your plan.
  • NCTravellingGirl
    NCTravellingGirl Posts: 717 Member
    I am still 60 lbs overweight myself and have finished 3 5ks this year after doing the c25K program as well starting in February this year. I am still not fully ready to run all 3 miles continuously so I interval run it. I'm actually working toward a 10k, too. I've only gone that distance twice so far in my training, more walking than running, but I'm getting there.

    Just make sure you've got good shoes that fit properly and stretch appropriately. Carrying the extra weight does not stop you but take care of yourself as you progress! Good Luck!
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