training help for a 10k

event

Hi all

im sure ye get loads of these threads around this time of year.
im gonna a 10k run this year, havent done one before.

I've been doing my own training, well just running basically. all my running is outside on roads.

looking at my logs there, these are my times, ive actually gotten slower.

Jan 15th - 6.2Km in 34mins 33 secs
jan 28th - 6.24Km in 35mins 21 secs
feb 4th - 6.27km in 38mins 25 secs
feb 15th - 5.8km in 35mins 12 secs
feb 18th - 4kms in 23mins 33 secs

the reason they are so intermittent is that I cant always get out for one if its dark, it wouldnt be safe to go out. but wiht the weather changing, Im hoping to get out for at least 3 a week.

initially i wanted to work myself up from 6k to 7k, then to 8 etc until i could run 12k. i figured then a 10k would be ok for me to do.
a mate said dont bother, just get a lot of 6-7 km runs in and you'll be able for it on the day

the run is on may 4th.

also with these runs, I play indoor football twice a week for 1 hour each time and I also play 11 a side outpitch for a full 90 mins most weeks

anyone any tips on what I should be doing and what should i be able to comfortably run before it starts?

RoyMcC

You need to get used to running longer and slower, once a week. Maybe at the weekend. Looks like you're just running those 6ks hard each time. Sometimes just slow, relax, go long, build up your endurance. Then your speed will come naturally.

Throw in a few intervals as well, again maybe once a week. Say 6 x 300m with a 2min recovery for a bit of speed endurance

marchino

you need to be fairly consistent mate.
Try to get out 4-5 days a week anyways.
If you want to minimise injurys, then cut the football out until the race is over.
if you just want to complete course, well do what your doing, you should survive it walk/jogging.
if you would like to run well and finish strong with a decent time, you are gona have to train.
Half arsed efford, gets half arsed results.

event

thought id come back to this, training has been going ok so far.
i stepped it up properly in march

4th March - 3k 17mins
6th march - 2k 9mins 30 secs
8th march - 3k 15mins
11th march - 3.6k 20mins 20 secs
13th march - 8k 42mins
19th march - 4.24k 21mins 51 secs
23rd march - 2.14k - 9mins 53 secs
27th march - 8.9k 50 mins 53 secs
31st march - 4.1k 22mins 18 secs
1st april - 4k 20 mins
3rd april - 10.13k 54mins 52 secs
7th april - 4k 22mins
8th april - 6.62k 30mins 58secs
10th april - 12k 59mins 52 secs

the run is on may 4th, so just over 3 weeks
the routes i run at the minute are very hilly whereas the run itself is pretty much all flat.

anyone any other hints and tips, or things i should aim to do?

one other question, the run is at 6.30 in the evening. what should i eat that day and around what time?

gqma0

Hi Event.

Like you, I used to run to try and make a good time but I wasn't improving at all overtime because I was running too fast at my threshold.

as RoyMcC said, run slower and you will improve overtime. You should be able to run the whole distance without being out of breath when you arrive. I had to really slow down and pretty much enjoy the scenery while running around.

Don't try and make a good time as you may force it and you will injure yourself. At the end of the day, you want to have fun and make sure you finish up.

It will take time to adapt. The use of a HRM helps a lot.

Cheers and good luck !