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10k run - advice

  • 13-10-2008 9:31am
    #1
    hallelujah
    Closed Accounts Posts: 584 ✭✭✭


    Hi all,

    I am doing planning to do a 10k run in December. I am hoping to complete it in less than 45minutes. Do any of you have any advice on achieving this task?

    I am not new to running having completed a marathon 3 years ago. It took me just under 5 hours. I haven't really ran since apart from an organised 5k two weeks ago. That took me 25 minutes but I had to stop 3 times. I had only been training for a week before the 5k. I did 3 practice runs, 6.5k in 30 minutes so I thought I would have been able to do the 5k in 20minutes.

    When training, is it better to increase my distance or speed as training progresses?

    If any of you have any tips, re diet, training methods, tactics during the race, anything at all, let me know.

    Thanks


Comments

  • #2
    cfitz
    Registered Users, Registered Users 2 Posts: 1,691 ✭✭✭cfitz


    I'd say increasing the time you're spending training might be a good idea. Suppose you start out with 30 minute runs, you could gradually build them up towards 40 minute runs. The speed you travel at and the distance you cover should increase naturally as you get fitter.

    Running maybe 2 or 3 more races between now and your 10k will help you get used to pacing yourself and pushing yourself when it hurts rather than giving in to the pain.

    Regarding diet, I'd say try to eat as little processed food as possible.

    If you are disciplined with your training, you should have a good shot at meeting your target. Build your training up so that you get up to 5 days per week by the end of November. It is better to do a week of 5 x 30 minutes than 3 x 50 minutes.


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