10km training by distance or pace?

qwertymh
qwertymh Posts: 38
edited January 12 in Fitness and Exercise
Hi,

I ran a 5km race last year and used a C25k plan so walking/running until I could complete the whole distance running. When I started I could not run more than 2mins, but managed with the plan to get up to runniing happily for 20-30mins.

This year, I am looking to do a 10km, The Great Manchester Run. Now, I let my running slip after my race last year and am trying to get back into the swing of things, but with the snow and cold weather I have yet to force myself outside this year, just stayed on the treadmill.

My question is, what do you think is better.

Number 1
On training days, do the full 10km whether it is running or walking no matter how long it takes until it is done. Then, over time keep increasing the time myself that I am actually running and reducing the walking time until eventually I can run the distance.

Number 2
On training days, only run what I can, whether this is 2km and that is it. Then, gradually build up adding a little further onto my runs each time?

Anyone tried either of these ways and think them helpful? Thanks :)

Replies

  • 88meli88
    88meli88 Posts: 238 Member
    there are similar training programs as C25K for 10K races. You should follow that. Othey usually use your option B of gradually increasing the duration and distance of your runs. the last one I looked at, increased it by 5 minutes each run starting from 30 minutes and there were 3 runs per week.
  • dfquigley
    dfquigley Posts: 186
    I've found that what's most important is consistency, and slowly building up distance, once you're at the 5k mark. If you train by time, keep training by time, if you train by distance, keep training by distance. Personally I like distance.

    You could either do a 30 minute jog a couple times a week, increasing it to 35, 40, 45 over a few weeks and before you know it you'll be doing 10k, or you could do it in terms of distance, 5, 6, 7 km etc.

    One thing to keep in mind is to keep the increases minimal. The rule of thumb is not to increase more than 10% weekly or daily distance, but I've found that most people can tack a km onto the end of their normal run per week without much chance of injury, going straight up to 10k right away though could get you injured, lose your fitness, motivation etc. Don't be afraid NOT to add any though if you are having a hard time, don't want to push yourself TOO much.

    I would not recommend doing 10k right off the bat, even with doing walk/jog, but to simply slowly add either time or distance from 5k.

    If you do add time and find yourself needing to walk/jog, that's fine, just wait until you can comfortably cover the distance or time before adding a bit more.

    Lastly, most regular runners employ a 3 week build, one week step back / rest to give their system a week to recover instead of increasing the wear every single week. This gives you a chance to catch up and get rid of some of the cumulative fatigue, reducing the risk of injury as well as just burnout.

    Good luck. Have fun!
  • smiffy645
    smiffy645 Posts: 167 Member
    Why not redo the C25k programme from a point that you feel just about comfortable with and then start to add more time? You need to add endurance and once you are back with 5k use one of the bridge programmes to get you to 10k. Out of the two options you mention I would go with #1 as you need to get your body used to the distance both from a CV point and your "kinetic chain" (joints, muscles etc.)

    Good Luck!
  • road2peachtree
    road2peachtree Posts: 294 Member
    I would stick with the C25k method of doing things and add on distance once a week. Just an example, Mon & Wed run/walk 3 miles, Sat run 4. Repeat but add more distance every week. Mon & Wed 3.5 miles, Sat 5 miles. Like that. Pretty soon your weekday runs will match your long run and then you can work on your timing if that's important to you. Just start slowly.
  • qwertymh
    qwertymh Posts: 38
    Thanks everyone for your comments, really helpful getting others' input.

    I don't have a problem with the overall distance, as I easily walk that every weekend, just the running part. I actually hate running! hoping I will hit the point where I will start to enjoy it, thought I was getting there when I was doing the 5k distance but it was over too quickly for me to start liking it, hoping this distance allows that.

    Thanks again :)
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