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Training to run 10K in the space of a month?

  • 04-04-2010 11:54am
    #1
    thehamo
    Registered Users, Registered Users 2 Posts: 2,049 ✭✭✭


    Hey all, Just a question, what do you think are my chances of training up to 10k in the space of a month. At the moment I would consider my self relitively fit in that i do play 5 a side and tag rugby 4 times in the week, but i struggle when it comes to long distance running. I'd say at the moment I could do 2/3k before having to stop. So what are my chances, could it be done?

    Thanks!


Comments

  • #2
    digme
    Closed Accounts Posts: 4,584 ✭✭✭digme


    It's all in your head.

    I have a book here called survival of the fittest and I remembered a passage in it so, I went looking for it and took the time to type if out for you.
    It may seem that I went over the top in my reply, but it will help you and a fair few people who read this.I was running for years and never knew this.

    When you start to run,your muscles need extra oxygen but your body is not set up to increase the supply immediately.For the first few minutes,you develop an oxygen debt as you use more energy than aerobic systems can supply.It is only when oxygen in the blood ha been depleted significantly and levels of carbon dioxide have risen that your brain senses these changes and sends instructions to set things straight.At that point,perhaps after a few hundred yards,you will begin to breathe harder and your heart will pump more strongly.

    But by then,besides having to meet the demands of your continued movement,you also have to repay the oxygen debt and clear the lactic acid that has accumulated.This takes some time,and so the first couple of miles of any run can be tough.It leads to an odd phenomenon.Most people feel less fatigued after running fiver or six miles than they do when they have just run one or two.

    Some inexperienced runners never realise this,and even quite reasonable athletes may believe that distance running is not for them.They have never run far enough to reach equilibrium and comfort and so have never found the capability that evolution bestowed upon nearly all of us.

    So what are my chances, could it be done?
    Of course,keep upping the mileage slowly, you'll do it all right.If you up the mileage to quickly,you'll get shin splints and you'll lose days, since you won't be able to run.


  • #3
    RacoonQueen
    Moderators, Sports Moderators Posts: 20,366 Mod ✭✭✭✭RacoonQueen


    When you say you can only run 2/3k before having to stop. Why do you have to stop? Are you tired? sore? Literally can not go any further?

    Usually it's all in your head, you're thinking you've run a long way and you should be tired by now so your legs start thinking the same thing. While I wouldn't push it, if you're already reasonably fit you should have no problems running 10k in less than a months time.

    Maybe consider following a 10k training plan to help you push the distance. If you've never run 10k before it's really more about time on your feet than distance run, if you're running for 20 minutes now, go for running 25 minutes non-stop next time you're out. In about a week or so go for 30/35 minutes etc etc.


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