Last 2 weeks of 10k training

willy wonka

I'm running the Mini marathon in 2 weeks and have been following the training schedule on the official website. Last week had 2 runs of 45 mins and 1 run of 50 mins. I have been following it exactly but the week previous had 2 runs of 35 mins and 1 run of 40 mins. I thought there was too much of a jump so I did 2 runs of 40 mins and 1 45min

Anyway this week there is no training schedule (at least not yet) and I don't know what to do cos I want to run today. I think I will do 2 45 mins and a 50 min run this week. Is this ok 2 weeks before the race?

I'm not sure when you taper off and by how much.

PS in case they're not obvious there are 3 runs a week

willy wonka

anybody?

dna_leri

willy wonka wrote: »

I'm running the Mini marathon in 2 weeks and have been following the training schedule on the official website. Last week had 2 runs of 45 mins and 1 run of 50 mins. I have been following it exactly but the week previous had 2 runs of 35 mins and 1 run of 40 mins. I thought there was too much of a jump so I did 2 runs of 40 mins and 1 45min

Anyway this week there is no training schedule (at least not yet) and I don't know what to do cos I want to run today. I think I will do 2 45 mins and a 50 min run this week. Is this ok 2 weeks before the race?

I'm not sure when you taper off and by how much.

PS in case they're not obvious there are 3 runs a week

I am not an expert so this is based on my recent 10K experience, hopefully other will add to this.

I think you are right, it looks like a big jump from 110 mins per week to 140 mins. Generally it is recommended to only increase by 10% per week, so good call to reduce to 125 mins. No point in getting injured now.

There are no hard rules about how to taper for a 10K, but my judgement would be not to increase your mileage the 2 weeks before the race. Maybe even consider cutting back your long run, if you find you are usually more tired after this run. So that might be 40, 40 & 45mins or 40, 40 & 40. Then for your last week maintain 40, 40 & do a short run two days before your race.

Generally if you have followed a good progessive plan, the work you do in the last 2 weeks will have little impact, just keep yourself ticking over. Sounds like you know yourself what you can do, just keep it going over the last few weeks.

willy wonka

Thanks for the reply dna_leri

I did 45 mins yesterday and covered 8km which I was happy with but i started to get tunnel vision at about 42 mins - I used to get this before if I over-exerted myself. But an old sports instructor told me it was glucose depletion to the brain or something. I wasn't very hydrated yesterday so that didn't help.

Also my knee is a bit creaky today so going to take an extra day off before I do another run. [As luck would have it I have to see an orthopaedic surgeon on Friday for an old knee injury, and I've been waiting 18months to see him/her! :eek:]

I will definitely do the 40, 40, short run the last week dna_leri. It sounds more friendly that what flora probably have planned!

PS just had a look and the Flora website put up a training schedule: 2 x 45 and 1 x 50mins for this week. Will see how I get on for my next 45mins before I try 50mins!!

KARENGILLIAN

willy wonka wrote: »

Thanks for the reply dna_leri

I did 45 mins yesterday and covered 8km which I was happy with but i started to get tunnel vision at about 42 mins - I used to get this before if I over-exerted myself. But an old sports instructor told me it was glucose depletion to the brain or something. I wasn't very hydrated yesterday so that didn't help.

Also my knee is a bit creaky today so going to take an extra day off before I do another run. [As luck would have it I have to see an orthopaedic surgeon on Friday for an old knee injury, and I've been waiting 18months to see him/her! :eek:]

I will definitely do the 40, 40, short run the last week dna_leri. It sounds more friendly that what flora probably have planned!

PS just had a look and the Flora website put up a training schedule: 2 x 45 and 1 x 50mins for this week. Will see how I get on for my next 45mins before I try 50mins!!

Your times would suggest that your looking like coming in around the 1hr'ish ?, if that's the case back off on the training NOW!, this will at least give you a better chance to get to the start line (With your knee problems), and I have to say that seeing an Ortho this close to a race (From my experience) is not the greatest boost that you might want, generally these Otho's will tell you to get off road running as it's crippling your joints. I've run 100's of 10k'S and actually when I lay off the training for a week or so before the race I actually find I'm more focussed rather than turning up for the race with aches and pains and generally tired.:)

Sabastien

I did the Blackwater 10 K on Sunday there. I wasn't very scientific about my training at all. I went for a near 90 minute run last Wednesday and then about 35 minute run on Friday there. I did it in 52 minutes; I was happy enough with that as it was my first ever race but I feel I could have broke the fifty minute barrier if I hadn't went on those stupid runs. Oh well; at least I know now.

willy wonka

KARENGILLIAN wrote: »

Your times would suggest that your looking like coming in around the 1hr'ish ?, if that's the case back off on the training NOW!, this will at least give you a better chance to get to the start line

Am I going too fast- should I slow my pace?
I'm thinking of going for a long cycle instead of a run for my next training session, just to ease off on my knees.
Should I still try and do a 50 min run a couple days after that? 15 mins more on race day seems like a lot. At least if I do 50, I'll only have to do an extra 10(ish) on race day?

willy wonka

Hi sorry to resurect this thread again but just looking for reassurance I suppose.

I done my back in the weekend, just muscle strain but I can't walk straight. Whenever I get this it usually goes after a few days but it meant I missed my long run -50 mins. My trainig schedule says to do 2 x 20 mins runs next week, so I have missed out on the long run.

Anyway I am going into this race having covered 8k and am hoping I can do the 10k on the day. I'm a little worried cause I got that tunnel vision before 8k and don't know if I'll get it again.

Noangel72

...10K is such a short distance that I wouldn't worry that much.....I would take it easy the week of the race as in I would go for a very slow 5k (shouldn't break a sweat) on the Monday or Tuesday....and then a quick short sprint (2K) on the Thursday just to get you mentally prepared for the race....assuming this is on the Saturday or Sunday......outside racing time I would run 10k once a week and short runs (25mins) every time you can and up to a maximum of 4 times a week, depending on what other sport you practice.........injuries come from not warming up properly, knee problems: I would try and solve those with some drills or strengthening exercises before spending money on a physiotherapist......best of luck!

willy wonka

Noangel72 wrote: »

10K is such a short distance that I wouldn't worry that much....

:eek: maybe if you're a marathon runner!! But it's a long distance to someone who's never ran it before!

Well at the mo, I am still recovering from my back but hoping to go for a run on Wednesday - can't wait to get back to it

chatoon

Hey willy wonka,

Don't worry at all about covering the distance on the day - you really have done the hard work already and I have absolutely no doubt that the energy and excitement on the day will really help you cross the line...:)...it's a fabulous race and you will sail through it. I know it seems like a long distance now that it's getting closer, but believe me, on the day, it will be seem easier than all those training days put together. Just get that back better, take it easy enough over the next week as the hard training is done now...and most importantly start looking forward to your big day and enjoy the race....you will do great, the oompa loompas will be cheering you on...:D

willy wonka

chatoon wrote: »

you will do great, the oompa loompas will be cheering you on...:D

LOL