10K RUN

yarisbeth1
yarisbeth1 Posts: 7 Member
edited November 19 in Fitness and Exercise
Running a consistent 5K is a bit tough, but I have done it. I'm wanting to start training for a 10K. What is something that has worked for you on training for a run?

Replies

  • Noelv1976
    Noelv1976 Posts: 18,948 Member
    I just increase my distance every week. Also do quite a few conditioning drill exercises to get my stamina up. Lots of squats and core exercises as well. They help a lot.
  • amyrichard34
    amyrichard34 Posts: 108 Member
    I just found Hal Higdon. 5-10km run program ( Google it). Love it so far, you run 3 times a week and cross train and do weight training on off days. I find it great to make sure you don't do too much too fast and avoid injury. Feel free to friend me if you want a training buddy . I'm on week 3 of the novice program.
  • hmrambling
    hmrambling Posts: 321 Member
    +1 on increasing your distance.

    There are run schedules out there that will help you prepare for a 10K.

    Example:

    CCC_Training_Calender_2015.jpg
  • mwyvr
    mwyvr Posts: 1,883 Member
    edited June 2015
    yarisbeth1 wrote: »
    Running a consistent 5K is a bit tough, but I have done it. I'm wanting to start training for a 10K. What is something that has worked for you on training for a run?

    @yarisbeth1 Do you have a heart rate monitor? If so, do most of your runs, and all of your longer runs, at 180 - Your_Age = max aerobic function (MAF) heart rate. Keep your HR within MAF HR to MAF HR - 10 beats.

    If you don't have a heart rate monitor, chances are you are already running too fast. Slow down. You should be able to carry on something of a conversation with a running partner, or out load to yourself. If you find yourself gasping to get the words out, you are running much too fast. Slow down for your endurance building runs. This might sound counter-intuitive but that's how it's done.

    Stick with this and as you build distance you will also be building aerobic capacity. Soon 5km will seem short. Really. Soon even 10km will seem a little short. Believe it.

    Once you build an aerobic base you can start mixing in one or two speed work sessions a week. take it easy on these - as a new distance runner your primary objective is to build endurance.

    Keep in touch!

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  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    yarisbeth1 wrote: »
    Running a consistent 5K is a bit tough, but I have done it. I'm wanting to start training for a 10K. What is something that has worked for you on training for a run?

    Use a training plan, and get in lots of easy miles.
  • msf74
    msf74 Posts: 3,498 Member
    Running longer and running slower.
  • kindrabbit
    kindrabbit Posts: 837 Member
    I agree with the others. I have just 'progressed' from 5 to 10 k. We did it with a combination of adding an extra kilometer to our runs and also walking for 2 minutes the adding another kilometer on. We don't run particularly fast anyway but the advice to keep it slow is a good one. You can up your speed once you can travel the distance.
  • lilolilo920
    lilolilo920 Posts: 184 Member
    Whatever you do, please remember to increase your mileage by no more than 10% every week. Doing so will prevent overtraining and injuries. I have gotten injured multiple times from increasing my mileage at too rapid of a pace. Happy running!! :)
  • PaytraB
    PaytraB Posts: 2,360 Member
    Follow the Bridge to 10K program. You will be able to start in the middle somewhere. Find a day to start with and go from there.
    Good luck! You'll be running 10K soon.
  • yarisbeth1
    yarisbeth1 Posts: 7 Member
    Thanks for all the great feedback! :)
This discussion has been closed.

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