10 weeks to first 10k

WHIP IT!

Hi!

Have decided to try and take part in my first 10k... I have checked out the Athletics Ireland website and I figure the Aware 10k in the Phoenix Park on Dec 11 is a good target...

So, I'm going on holidays next week so I've pencilled in Saturday October 2 for the day to begin training. This will give me exactly 10 weeks (I think!) until the 10k.

I feel this is very manageable but I could be wrong! The longest I've ever jogged (that I know of) at any one time is a 3.2 mile run I do near my house (kind of) regularly.

I have some form of fitness, have played GAA and been active all my life pretty much but I'm not in good shape at the minute, as I havent been training regularly as I usually would at this time of year.

So, I'm not quite "Couch to 10k" but I'm not a million miles off!

I'm just looking for some advice and if anyone could recommend a training programme for this task I've set myself.

Thanks in advance - total Newbie here so ALL advice welcome, even including '10k ettiquette' if there is such a thing?

RayCun

Here you go

Krusty_Clown

Sounds like you're in good shape, and the increase from 3.2 miles to 6.1 miles isn't that great. Have a look at HalHigdon's plans and see if the novice plan suits you. The only real etiquette is to start in the right place in the field. So if you're planning on running it in 50 minutes, don't start at the front with the Elite runners!

myflipflops

You'll get there easily with proper training off that base.

Best of luck.

WHIP IT!

Thanks alot everybody! Looking forward to it now! I think the quickest I've ever done the 3.2mile run is in 29 minutes - I would generally do it in about 32... With a bit of training, what kind of target should I set myself for the 10k? Thanks again.

Krusty_Clown

It's probably too early to say, as with some structured training, you should pick up some speed. Why not set yourself a goal of 60 minutes, and adjust upwards or downwards based on how the training is going?

If you have a couple of weeks to go before the training, there's no harm in getting ready for it between now and then. Head out for a couple of easy runs over the next few weeks, of 20-30 minutes at a comfortable pace. Don't get into the habit of running all your runs at quick pace, as it'll ultimately affect your ability to run faster.

Oisin11178

WHIP IT! wrote: »

Hi!

Have decided to try and take part in my first 10k... I have checked out the Athletics Ireland website and I figure the Aware 10k in the Phoenix Park on Dec 11 is a good target...

So, I'm going on holidays next week so I've pencilled in Saturday October 2 for the day to begin training. This will give me exactly 10 weeks (I think!) until the 10k.

I feel this is very manageable but I could be wrong! The longest I've ever jogged (that I know of) at any one time is a 3.2 mile run I do near my house (kind of) regularly.

I have some form of fitness, have played GAA and been active all my life pretty much but I'm not in good shape at the minute, as I havent been training regularly as I usually would at this time of year.

So, I'm not quite "Couch to 10k" but I'm not a million miles off!

I'm just looking for some advice and if anyone could recommend a training programme for this task I've set myself.

Thanks in advance - total Newbie here so ALL advice welcome, even including '10k ett

marchino

WHIP IT! wrote: »

Hi!

Have decided to try and take part in my first 10k... I have checked out the Athletics Ireland website and I figure the Aware 10k in the Phoenix Park on Dec 11 is a good target...

So, I'm going on holidays next week so I've pencilled in Saturday October 2 for the day to begin training. This will give me exactly 10 weeks (I think!) until the 10k.

I feel this is very manageable but I could be wrong! The longest I've ever jogged (that I know of) at any one time is a 3.2 mile run I do near my house (kind of) regularly.

I have some form of fitness, have played GAA and been active all my life pretty much but I'm not in good shape at the minute, as I havent been training regularly as I usually would at this time of year.

So, I'm not quite "Couch to 10k" but I'm not a million miles off!

I'm just looking for some advice and if anyone could recommend a training programme for this task I've set myself.

Thanks in advance - total Newbie here so ALL advice welcome, even including '10k ettiquette' if there is such a thing?

mon. 20 mins easy
tue. 15 easy 5min at tempo 15 easy
wed. 30mins easy
thur. 20mins easy
fri. rest
sat. 20min easy, then x5 by 2mins fast (on grass) w/90sec recoveries(walk) and 20mins easy aftr
sun. 1hr 10mins longish run <but not too slow>, junk millage is as bad as doing nothing if you want to run a race.

Try dis for 3 weeks as a start. routine is the key. same goes for your diet. good luck

JosDel

marchino wrote: »

mon. 20 mins easy
tue. 15 easy 5min at tempo 15 easy
wed. 30mins easy
thur. 20mins easy
fri. rest
sat. 20min easy, then x5 by 2mins fast (on grass) w/90sec recoveries(walk) and 20mins easy aftr
sun. 1hr 10mins longish run <but not too slow>, junk millage is as bad as doing nothing if you want to run a race.

Try dis for 3 weeks as a start. routine is the key. same goes for your diet. good luck

What is junk mileage ?

Krusty_Clown

marchino wrote: »

sun. 1hr 10mins longish run <but not too slow>, junk millage is as bad as doing nothing if you want to run a race.

I'm guessing that the OP is running 30-40 mins max at the moment. So best to build up to a 70 minute run (e.g. 50 mins the first week, 60, 70 etc..)..

Junk miles are miles run which serve no purpose, and provide no benefit (other than to tire you). During a training plan, every training session should have some specific purpose, like recovery, speed, distance/time on feet, etc.

JosDel

Thanks KC,

I do have a weekly plan myself whick includes speed, recovery, distance..

I dont see any info on Run Ireland about that 10k in the park in December, would be interested myself if it did not clash with BHAA races..

Krusty_Clown

You mean the Aware 10k on the 11th December? Hopefully they'll have learned from last year's mistake, and the course will be accurately measured.

shg101

WHIP IT! wrote: »

Hi!

Have decided to try and take part in my first 10k... I have checked out the Athletics Ireland website and I figure the Aware 10k in the Phoenix Park on Dec 11 is a good target...

So, I'm going on holidays next week so I've pencilled in Saturday October 2 for the day to begin training. This will give me exactly 10 weeks (I think!) until the 10k.

I feel this is very manageable but I could be wrong! The longest I've ever jogged (that I know of) at any one time is a 3.2 mile run I do near my house (kind of) regularly.

I have some form of fitness, have played GAA and been active all my life pretty much but I'm not in good shape at the minute, as I havent been training regularly as I usually would at this time of year.

So, I'm not quite "Couch to 10k" but I'm not a million miles off!

I'm just looking for some advice and if anyone could recommend a training programme for this task I've set myself.

Thanks in advance - total Newbie here so ALL advice welcome, even including '10k ettiquette' if there is such a thing?

Don't overdo it in the first few weeks or you'll get injured. Do less than you think you can (ie don't run every day).

Get a decent pair of runners (maybe get gait analysis done).

WHIP IT!

Okay, this is my first week of the eight-week training period until the Aware 10k on December 11.

I've decided to give Hal Higdon's 'Intermediate' 10k Program a whack... Thing is, the Wednesday (which will be 'Tuesday' for me) requires Tempo Running one week and Interval running the next. Thing is, I usually play five-a-side of a Tuesday with pals from work - would this suffice? I really wouldn't like to give it up for eight weeks.

Also, any advice that comes into people's heads - fire away, I'm lookin for all the help I can get...

Oh, that reminds me - you guys must know a bunch of ways to combat..... "chaffing", right?? please??

ecoli

WHIP IT! wrote: »

Okay, this is my first week of the eight-week training period until the Aware 10k on December 11.

I've decided to give Hal Higdon's 'Intermediate' 10k Program a whack... Thing is, the Wednesday (which will be 'Tuesday' for me) requires Tempo Running one week and Interval running the next. Thing is, I usually play five-a-side of a Tuesday with pals from work - would this suffice? I really wouldn't like to give it up for eight weeks.

Also, any advice that comes into people's heads - fire away, I'm lookin for all the help I can get...

Oh, that reminds me - you guys must know a bunch of ways to combat..... "chaffing", right?? please??

If you are taking the five a side as a replacement for one of your sessions swap it for the intervals but keep the Tempo as this is a pretty important part of any 5k + training plan

WHIP IT!

ecoli wrote: »

If you are taking the five a side as a replacement for one of your sessions swap it for the intervals but keep the Tempo as this is a pretty important part of any 5k + training plan

Thanks, so I guess I'll skip five-a-side every otehr week and keep up with the Interval training? Hadn't thought of that, thanks alot.

ecoli

WHIP IT! wrote: »

Thanks, so I guess I'll skip five-a-side every otehr week and keep up with the Interval training? Hadn't thought of that, thanks alot.

Well it depends on what the intervals and recoveries are i mean if they are short burst these can be simulated in 5 a side. No point in stopping something you like doing if it is giving you the same benefits as something that would feel is a choir. Its all about finding out what the training is doing for you and why you are doing it

If you look at some common lifestyle activities look at their benefits and how it would translate to running:

Climbing the stairs : Similar benefits as hills if done strenuously (bit of an exagerated point but the principle is similar)
Sex : Core work (always good to explain this to the OH )
Football : Sprints/ accelerations

These are just some examples. Keep training fun the minute it feels like a choir you have already lost the battle. Remember its a hobby you should enjoy it (to an extent)

WHIP IT!

ecoli wrote: »

Well it depends on what the intervals and recoveries are i mean if they are short burst these can be simulated in 5 a side. No point in stopping something you like doing if it is giving you the same benefits as something that would feel is a choir. Its all about finding out what the training is doing for you and why you are doing it

If you look at some common lifestyle activities look at their benefits and how it would translate to running:

Climbing the stairs : Similar benefits as hills if done strenuously (bit of an exagerated point but the principle is similar)
Sex : Core work (always good to explain this to the OH )
Football : Sprints/ accelerations

These are just some examples. Keep training fun the minute it feels like a choir you have already lost the battle. Remember its a hobby you should enjoy it (to an extent)

Thanks alot, the main reason I want to do this 10k is to give me a goal to train towards. Change in work situation in last two years has made it very hard to keep up GAA training which I've done regularly all my life til the past two years really. I'm not looking to set any records, just looking to drop some weight and give myself some motivation... Then, hopefully if this goes well, i'll find another goal - like maybe just another 10k and maybe try lower what will be my first ever PB!

RayCun

WHIP IT! wrote: »

Oh, that reminds me - you guys must know a bunch of ways to combat..... "chaffing", right?? please??

BodyGlide

and micropore tape on the nips