10k Run training

Biff11

I am doing the 10k run in the park in December for aware. I have just started training. While i am reasonably fit i am not 10k run fit. I lift weights and i play football which are totally different disciplines. I did a 6k run last week and was struggling by the end. Can someone recommend a training programme for me. I want to do the run in early 40's and have the determination to do so(i hope). I just need to know what direction to go in as there is only a few weeks left.

Lila

Hi Biff11. There are a few decent training plans available but many are 'couch to 10km' and so stretch over 10 to 12 weeks and start at a very basic level.

However, these might be worth a look;
1) www.coolrunning.com/engine/2/2_4/145.shtml &
2) www.halhigdon.com/10ktraining/10kinter.htm

Good luck!

Biff11

That looks great. Thanks very much. More work than i expected but what can you do.....

daymobrew

Try include a few hills in your run because the Aware 10k has a few - down in and out of the Furry Glen, down the Chapelizod gate, back up to Magazine Fort, drop after that and then climb up Kaiser Pass toward finish.

ecoli

1st thing fair play for takin it seriously and as u onli got a short amount of time so buildin a base slowly aint an option i recommend incorporating tempo and fartlek to replace every second easy run. also circuit work is one of the quickest ways to gain fitness 2 a week most and then for strength bring in hills on your long runs dont matter whether you run them fast or slow still get them in and dont neglect downhill as it jus as important as uphill

Biff11

So a progress report. I ran a 5 miler in the park on saturday in just under 43 minutes into a strong wind. I was able to complete it which felt good. 3 more weeks to get to 10k at same time. I'll do an indoor 6k tonight and work from there.

Does anyone use any supplements or enrgy drinks?

This is the route i took

http://www.mapmyrun.com/run/ireland/dublin/243860213

ecoli

well i big into running and i find that ginseng and gurana supliments good for energy boosts but to be honest they wont make much difference it too soon to the race thou if ya plam on keepin it up then try using them