Training for a run

LishieFruit89
LishieFruit89 Posts: 1,956 Member
edited December 2024 in Fitness and Exercise
I have never run a race in my life.
UNtil January, I barely ran. I did it for sports when I had to but never really long distance.
My doctor told me I have exercise/sports induced asthma but I refuse to get an inhaler for it. (Don't worry I can still breathe, I'm just a tad wheezy and it's only outside).

But I've been running since January, on a treadmill.
Slowly but surely increasing my pace and distance.
I can run 5 miles on a treadmill in roughly 50 min (woo, go me =D)

But I'm considering running the Army Ten Miler in October down in DC (I'm in CT) and obviously need to train for this.
I've already run outside a couple of times and I'm running outside today after work with one of my friends/coworkers.
I plan on signing up for a 5k and 10k to help with my training.
I'm sure I can do the 5k in a respectable time but I have no idea how to go about training for a 10k and ultimately the ATM.

Can someone please point me towards a *FREE* training program...
And please don't suggest C25K or Bridge to 10k (or whatever it's called).
I'm not into intervals and I can already run the distance, I just need a schedule of distances and ways to improve my breathing.

Thank you

Replies

  • scottb81
    scottb81 Posts: 2,538 Member
    The intermediate program here includes the races you want to run and will get you to the 10 miler in good shape.

    http://www.halhigdon.com/training/51126/15K-10-mile-Training-Guide
  • tngfordisney
    tngfordisney Posts: 115 Member
    I can run 5 miles on a treadmill in roughly 50 min (woo, go me =D)


    Thats Awesome!!! I will get there some day.
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    The intermediate program here includes the races you want to run and will get you to the 10 miler in good shape.

    http://www.halhigdon.com/training/51126/15K-10-mile-Training-Guide

    Thank you so much! That's perfect!
  • LishieFruit89
    LishieFruit89 Posts: 1,956 Member
    I can run 5 miles on a treadmill in roughly 50 min (woo, go me =D)


    Thats Awesome!!! I will get there some day.

    I bet you will!!
    I was rather surprised when I got there myself lol
  • twilight_princess
    twilight_princess Posts: 270 Member
    10k is just 1.2miles more than 5 miles so I don't think you need to train any different to what you did for 5miles. On saturday I did my 1st straight 10k on a treadmill, my speed started at 12km/h then once I passed the 5k mark I lowered it to 11.5 then finished at a speed of 10km/h as I was having trouble keeping up.

    Every week I run 5k and try to up my speed and crazy sprint the last 1/2k so my muscles can adjust and when it comes for me to running long distances I can lower my speed but manage the endurance.
  • Morgaine_on_the_move
    Morgaine_on_the_move Posts: 228 Member
    If you have exercise-induced asthma as your doctor says, you really need to get a rescue inhaler. It's scary to have an attack, and it's easily preventable! :) Just take as needed, and maybe you never will need it, but you will have it if necessary.
  • LilRedRooster
    LilRedRooster Posts: 1,421 Member
    Runnersworld.com also has some good training schedules, if you just need a general idea of what to do. They have a variety of distances, and you can set your level.

    I would recommend getting an inhaler just in case, even if you really don't feel like you need it. I've found myself in places without an inhaler where the only thing that has really saved me was my mental ability to relax. Even then, it was a scary, scary thing not being able to fully breathe.
  • tenunderfour
    tenunderfour Posts: 429 Member
    Hey - I'm in CT too! :)

    I recommend Runnersworld.com Smart Coach. There's a mobile app too. I have used it for last 3 marathons.... and you can customize the distance you are training for.
  • Mceastes
    Mceastes Posts: 303 Member
    The intermediate program here includes the races you want to run and will get you to the 10 miler in good shape.

    http://www.halhigdon.com/training/51126/15K-10-mile-Training-Guide

    ^ This! Hal Higdon is one of the most respected names in running. He has training guides for every distance and I find they are reasonable and effective. I love racing - it's so much fun to be competitive and yet bond with other people with common interests. You will find the running community to be very supportive, regardless of your race time or experience. Good luck!! Sounds like you are well on your way to being ready!
  • GetFitE
    GetFitE Posts: 247 Member
    The intermediate program here includes the races you want to run and will get you to the 10 miler in good shape.

    http://www.halhigdon.com/training/51126/15K-10-mile-Training-Guide

    I used Hal Higdon for my half marathon training! LOVED it and I performed REALLY well for my race and averaged 12miles out of the 13 running. I didn't walk much and ran the first 9 miles of the race non-stop. And I actually didn't even complete the whole program, but I was well "prepared"/in shape for the race. That was my 1st half-marathon and I'm excited to compete in more!
  • pastryari
    pastryari Posts: 8,646 Member
    The intermediate program here includes the races you want to run and will get you to the 10 miler in good shape.

    http://www.halhigdon.com/training/51126/15K-10-mile-Training-Guide

    Awesome link! Thank you!
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