10 k run

leanneakaliz
leanneakaliz Posts: 229 Member
in Fitness and Exercise
I aim to enter a 10k run in May/June (not entirely sure which one to enter yet). At the moment I can run 1 mile and it takes me 10 mins.

currently I run 4 days during the week and 1 day at the weekend.

If I am to be able to run 6 miles by May I will need to up my runs by 1/3 of a mile every week. (roughly)
This is what I plan to do however I am new to running and have no idea if this is a realistic goal to achieve.

Can anyone advise me of if this is safe (I dont particularly want injuries), if it is easy and I could achieve it quicker or if I am never going to be able to achieve this each week please?

Thank you :)

Replies

  • ruffian25
    ruffian25 Posts: 13
    http://abbotsford.runforwater.ca/run/10k-run/10k-training-schedule

    I followed this schedule when I did my 10k and just adjusted the dates accordingly to my race date
  • alikat517
    alikat517 Posts: 56 Member
    Hey I am doing a 10k in March and started about the same place as you. I have been doing a program called 10K Runner. It is an app I have on my phone and I love it! It is 14 weeks. I started it back in October so I would have time to repeat some of the tougher weeks if needed. It helps so much having a program to follow and it progresses gradually. I'm sure there are a lot of other great training programs out there but I am really happy with the 10K Runner. Whatever you decide to go with just pace yourself- you should have plenty of time to work your way up to a 10K by May. Good luck! :smile:
  • cynthiatwayne
    cynthiatwayne Posts: 71
    The best rule of thumb is do not increase your mileage by more than 10% a week. With that said there are some great programs (C25K and I also believe theres a C210K) that will help you achieve your goals in a healthy, safe way.

    Good luck and run well!!!

    Cyndi
  • leanneakaliz
    leanneakaliz Posts: 229 Member
    Thank you so running 5 days a week is okay :)

    Thanks guys I have c210k but I find it will increase your running time for a bit longer and a bit longer then all of a sudden expect you to run for ages non stop also I never know if I am going fast enough :S It will say run for 4 or 5k etc or for 30 mins but I could be running that 30 mins really slowly etc :/
  • aswearingen22
    aswearingen22 Posts: 271 Member
    You should be focused on increasing your distance, don't worry about your pace, or how long it takes you. The slower the better actually. You're working to build your aerobic conditioning or your endurance. Your speed will come the more you run (you know, the more you practice, the better you get? same deal with running). I would definitely find a 10k plan that you like that sounds doable, that way you are increasing mileage at a safe rate and don't risk injury. I really like Hal Higdon's plans, they're all on his website and free. Given you're ability is a 1 mile run, I would start with his 8 week 5k program, and then after you do that, I'd move on to his novice 10k plan (need to be running about 2.5 miles to start the 10k plan). Doing each plan for 8 weeks would give you time to be ready for a 10k by May, even give you a little extra time to repeat weeks if you needed to.

    5k plan:
    http://halhigdon.com/training/50933/5K-Novice-Training-Program

    10k plan:
    http://halhigdon.com/training/51122/10K-Novice-Training-Program

    And you can just walk part of the runs if you need to. Do an interval of 5 min run 1 min walk, or a 2 min run 1 min walk, or just run until you need to walk for a bit, whatever you need to get through it. The more you run, the more capable you will be of running for longer. You'll be amazed at how easy you can progress from 3 miles to 6 miles. Good luck!
  • xtrout
    xtrout Posts: 193 Member
    Thank you so running 5 days a week is okay :)

    Thanks guys I have c210k but I find it will increase your running time for a bit longer and a bit longer then all of a sudden expect you to run for ages non stop also I never know if I am going fast enough :S It will say run for 4 or 5k etc or for 30 mins but I could be running that 30 mins really slowly etc :/

    If you are newer to running, then you would want to stay at 3-4 days a week. Allow a day recovery in between runs. I may be reading you wrong, but you seem to take exception to the C210k training. Training is about running a bit longer each time. Since you are training, you will be able to make that long run all of the sudden. I did the C25K and in week five you jump to running 20 minutes straight. It was challenging but not overly difficult and quite rewarding to know I could do it. As someone mentioned, focus on distance, not time. The time will improve on its own as you progress.
  • leanneakaliz
    leanneakaliz Posts: 229 Member
    Thanks guys I am going to try stick to the C210K plan :D when it seems hard ill just have to push through and achieve.
    I will get straight to it....... right when this stupid ice goes away !
    I hate not being able to run outdoor at the moment :/
  • LMurrieta540
    LMurrieta540 Posts: 15
    Don't worry about pace, running four to five days a week is perfect, set one of those runs as a "Long Run" and increase your distance. I've completed a few half marathons and 1 full, and I run 4 to 5 days a week, during the week I do "shorter runs" and on Saturdays I do my "long run" . Long runs are different for everyone, so lets say if you have only gone as far as 2 miles then your runs during the week so be about 1 to 2 miles and then your long run would be 2.5. I would increase your long run about a 1/2 mile a week if you can and then your miles during the week will get a little longer to. Also you can check out the Galloway run/ walk method, I personaly use this everytime I run, I've increase my 5k time, 5 miler time and 1/2 marathon time, I also find that I have a faster recovery. you can Youtube Jeff Galloway Run/Walk method

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