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10K Run Next Week, Can Do 5K, Advice Please

  • 01-12-2006 4:51pm
    #1
    FlyOver
    Closed Accounts Posts: 112 ✭✭


    In one weeks time I have a 10K to run. I just done a 5K run with no problems.

    In this week what should I do to prepare for the 10K run and what should I do during the run?

    Run for 20 minutes, walk for 5? Run 2.5km, walk for 500m?

    And nutrition?


Comments

  • #2
    quozl
    Registered Users, Registered Users 2 Posts: 3,308 ✭✭✭quozl


    The benefits of any training take some time to kick in, so it'll be a lot easier for you to mess things up this week by trying too hard than make any noticeable improvement. Err on the side of caution.

    So I'd suggest keep doing whatever you normally do. Don't do anything fast in the last 5 days before the race. I'm guessing you're a beginner so probably don't do anything fast at all this week.

    If you can run a 5k with no problem then you can probably run a 10k too. Just go out at a slightly slower pace. If you really don't think you'll be able to go the full 10k without walking then you may be better off planning walk breaks and not waiting till you're forced to take them.

    If it's the port tunnel run remembers there's about 3 miles of 4% uphill I think. It's easy to get carried away in a race athmosphere and start too fast, but if you're worried you won't make the full 10k running then concentrate on going out at a sensible pace.

    A 10k doesn't have any particular nutrition requirements. You won't run out of glycogen(carbohydrates). Don't eat a big meal in the 3 hours beforehand. Make sure you're reasonably hydrated beforehand but do remember it may be awkward to stop for a piss in the middle of a sloped tunnel with hundreds of runners downhill from you :)


  • #3
    El Hamos
    Registered Users, Registered Users 2 Posts: 31 ✭El Hamos


    Sounds like your not chasing a time in this run (is it the port tunnel by any chance?). If you could run 7K, finishing a 10K would not be a problem....adrenaline and the crowd usually carry you. Only running 5K is pushing it but if you take it really easy for the first 5K...who knows. I know a guy who set his best 1/2 marathon time, where he ran walked for 5min after every mile. You could try this? Don't run after Thursday..if the race is Sunday.Like meself your no world better so don't worry about nutrition, once you eat healthy and drink plenty of uisce. I usually eat a big pasta dish the night before and keep the race day breakfast very simply about 3 hours before the race.(on juices or fruits, can lead to stitches and the like), try a bagel and sport drink .......


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