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Training for 10k, advice please!

  • 27-02-2011 04:21PM
    #1
    PocketWatch
    Closed Accounts Posts: 57 ✭✭


    Hi,

    This is my first post on this forum so sorry if its in the wrong place so feel free to move it if necessary.

    Ok I've been running on and off for about a year now and since christmas (when the snow went) I've been running 1-3 times a week. I did the womens mini marathon last year in 1 hr 5 mins and I want to complete the 10km in under an hour this year.

    I'm just wondering how far should my runs be, atm they are 4.5km, and how many times a week should I be running to acheive this goal? Any help would be greatly appreciated! :)

    (I'm 17 so I'm rather busy with study/school/social life etc. so I dont really have the time to run every day though.)

    Thanks!


Comments

  • #2
    RoyMcC
    Closed Accounts Posts: 2,567 ✭✭✭RoyMcC


    Try this http://www.halhigdon.com/10ktraining/10kintro.htm and good luck with your running.


  • #3
    ElectraX
    Registered Users, Registered Users 2 Posts: 399 ✭✭ElectraX


    You still have over 3 months to the mini marathon so plenty of time for you to train. If you are getting out 3 times a week, that's more than enough to get you in good shape for your goal time for this year.
    Your main focus should be gradually increasing the distance you are running in training.If you can gradually increase over the next few weeks to running a distance of 8km, you'll feel the benefit of that when you do your next 10km race. So make one of your runs each week your "long" run and focus on increasing the distance of this run each week. You don't need to run this at race pace, it's just getting your legs repeatedly used to the distance. This logic applies whether you are doing a 10km or a marathon.
    Swimming,cycling, gym etc. are also great cardio workouts, so if you do any of those activities they are a good replacement for one of your other weekly runs and mix up your training a bit too so you won't get bored.
    Good luck with your training!:)


  • #4
    rom
    Registered Users, Registered Users 2 Posts: 5,148 ✭✭✭rom


    starting out running everyday is a way to get burned out or injured. everyone learns this the hard way. every 2nd day is enough or 3 times a week for this distance i think. aint at it long myself but i am making more progress with not running every day.


  • #5
    PocketWatch
    Closed Accounts Posts: 57 ✭✭PocketWatch


    Thanks everyone,

    Thank you RoyMcC but I can't seem to stick to those training plans at all, I don't have enough time to run that many times a week and for that long. But thanks anyway! :)


  • #6
    huskerdu
    Registered Users, Registered Users 2 Posts: 1,932 ✭✭✭huskerdu


    PocketWatch wrote: »
    Thanks everyone,

    Thank you RoyMcC but I can't seem to stick to those training plans at all, I don't have enough time to run that many times a week and for that long. But thanks anyway! :)

    I'm the same. Its OK to organise your own training plan to suit your timetable, but you can get good advice from the published ones and the advice here.


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