Training for 10k

dceire

I am looking at possibly running in the 'Great Ireland Run' in the Phoenix park on April 10th. I've only been back in the gym for just over a week now and am looking to push myself to be fit enough to do the 10k. I know I only have a little over 4 weeks to do this but feel that I have a reasonable base to work from. To give you an idea, today I did:

10min warm-up on bike.
30min run at 9mph = 7km.
10min rowing machine.
5min warm down on cross trainer.

I've been using some form of this routine, on & off, to keep fit since I got it in my gym a few years back. Any advice as to what I might change in my workout to help me towards the 10k? I've never done any long distance running before but have always maintained a decent level of fitness through my involvement in football during the years.

Havana Hope

That was quite a good workout, especially 30mins on the treadmill at 9mph. I cant see any difficulty with you doing the 10km in a real decent time.

However, I would recommend that you should start doing a few runs in the open air, maybe even doing your warm up and warm down at the gym and completing a run outside.

I would combine 2 weekly half hour runs at a pace that is comfortable for you and then one long slow run at a real comfortable pace, starting at 40 mins and adding 5 mins every week to complete your last long slow run a week before the 10km race, that should get you up to 50 mins or so. The week of the race your shorter runs should be done at a slightly slower pace than normal and full rest for 2 days before race except for some stretching.

Let us know how you get on but if you can do 7km in 30 minutes now, a sub 42 10km would be on the cards with the above training combined with a couple gym workouts per week.

ThePiedPiper

Dceire,

You'll be able to do 10km in your sleep given the session you describe above. It'll be more interesting for you to set yourself a time goal at this stage. Sub 42km should be on the cards which is a very decent time for a relative running novice.

Agreed with the previous poster, you should really get yourself out on the road now. I always find my speed, but more so endurance, increases once I hit the road. However, your running gait is probably suited now to treadmill so there is a difference. You might find the adjustment knocks a bit of the speed off at first.

Best of luck with the rest of your training and the race.

menoscemo

dceire wrote: »

30min run at 9mph = 7km.

Are you sure the Treadmill is measuring in mph? All treadmills I have ever seen measure speed in km/h.

Either way you should have no problem finishing the GIR, just get used to running outside more.

dceire

menoscemo wrote: »

Are you sure the Treadmill is measuring in mph? All treadmills I have ever seen measure speed in km/h.

Either way you should have no problem finishing the GIR, just get used to running outside more.

Yea, the equipment in the gym I just joined has older equipment. The speed is in mph and distance in miles. Actually did 4.4m @ 9mph which I think works out at a little over 7k.

That was only my 3rd session back after a few months of inactivity. For my first two sessions back I did pretty much the same work out but 20mins on the treadmill covering 5k. I have to admit, I struggled at times when I pushed it up to the 30min, 7k today. I'm also a little concerned at the possibility of my time suffering away from the treadmill. It's quite controlled in that I know I'm keeping a constant speed over the distance. Whereas out in the open there are far more variables to take into consideration.

I found a nice run along the canal near me that I think I will hit soon. It's a 12k round trip. Would it be a good idea to do this at a slow pace once a week along with 2 gym sessions a week?

I actually have a friend doing a 10k in May who has challenged me to beat his time. I'm not sure where he's at fitness wise but from our odd outings in 5-a-side I think I should have the edge

menoscemo

dceire wrote: »

I found a nice run along the canal near me that I think I will hit soon. It's a 12k round trip. Would it be a good idea to do this at a slow pace once a week along with 2 gym sessions a week?

Yes it would be a good idea to do a slight longer run nice and slow once a week (LSR). This will improve your endurance which combined with your speed should see you good on the day.
Bear in mind that the great ireland run is quite a hilly course though, So I defiantely recommend that you get some hill practise in if you want to perform to your full potential.

ThePiedPiper

The 12 km run would be a good idea alright. But, for runs longer than your goal race distance, you would need to drop the pace a fair bit, at least 30 seconds a mile. Lydiard had his middle distance runners running 20 mile long slow runs back in the 60s so if it was good enough for his Olympians... Your long slow runs should often include a couple of miles at tempo pace.

As well as your long slow run, you should have some sessions at faster pace than your 30 minute or race pace.. For example, 400m and 800m repeats will build speed into your legs.

My caveat to all of the above is that I'm a marathon runner primarily, and only do shorter distance races as part of marathon training so, my advice is not really 10k specific. However, a lot of the principles will be the same.

dceire

Thanks for all the advice. I think Today FM are having a 5km race on the lead up to the GIR. Not sure when exactly it's on but I know it's supposed to be a few days before the GIR. I was thinking of doing this as a kind of warm-up to the main event. Would it be worth doing?

K09

menoscemo wrote: »

Yes it would be a good idea to do a slight longer run nice and slow once a week (LSR). This will improve your endurance which combined with your speed should see you good on the day.
Bear in mind that the great ireland run is quite a hilly course though, So I defiantely recommend that you get some hill practise in if you want to perform to your full potential.

Hi,
Apologies for crashing this thread. Is the LSR very good for improving stamina and endurance? How slow and how long should I do this?
So for a 10miler at the weekend. Should I aim for a good time? Or take it easy?

Thanks!

RayCun

dceire - there's a therad about the 5k here. Not a lot of information available yet

K09 - if you're doing a long run to build stamina, take it easy. Around a minute slower than your race pace.

Havana Hope

If you ae training for a 10k, a long slow training run longer than the race distance should be done at about 1minute to 1.5 minutes per mile slower than your target race pace to build stamina.

dceire

I went for a run along the canal today instead of the gym. According to Google Maps it was a 11.6km route, although I could have sworn that it said 12.2km the other day. It took me 57:03 to complete and I think I hit the 10k point after 45-50mins. I can't tell for sure where the 10k point is because there aren't many landmarks along the route.

I'm hoping to do this route once a week until the GIR and hit the gym twice a week as well.

Havana Hope

That sounds like the ideal distance and pace for LSR for 10k training if you are aiming for sub 42 min race time.

Best of luck with your training.

dceire

I went for my second run on the 11.6km route and have to say I found it tougher than my first time out last week. Although, I clocked a 53:18 this time round as opposed to 57:03 last time out. I have to say I didn't feel any discernable difference pace wise between this week and last. I'm hoping to get out on this run once a week, along with gym work, until the GIR.

dceire

So I finally made it to my target today and completed the GIR. My time was 43:33 according to the clock and 43:12 according to my stopwatch which I started crossing the start line. I'm pleased either way as I was aiming for a sub 45min time. Considering the heat and a few unexpected hills I'm pleased with my time.

Anyone else out there today?

Woddle

dceire wrote: »

Anyone else out there today?

GI thread here
http://www.boards.ie/vbulletin/showthread.php?p=71627244#post71627244
congrats on your time