How to train for an extreme 10k cross country?

GreeBo

Hey all, Ive signed up for the www.hellandback.ie 10k in 2 months, current fitness level is, well Ive run 5k twice 25mins and 30mins.
I play soccer for an hour once a week and thats about it.
Any recommendations for how I should train for this sort of thing?
I can keep running at night etc but what else should I be doing?

cheers!

metamorphosis

Moving to athletics and running forum.

Krusty_Clown

Sounds like some sort of strength and conditioning would be in order, e.g. some kind of Bootcamp or circuit training, twinned with a 10k training program, like one of these. Good idea to do some trail/hill running as part of your 10k training too.

Slogger Jogger

Try to build your stamina by extending your run distance gradually over the next 2 months. Vary your runs too and try to incorporate some hill sessions. That could be a run over hilly terrain or do repeats of a few mins effort uphill, with downhill jog/rest. The structure in the Hal Higdon schedule is useful. It certainly helped me when I was targetting a time for a 10k. Good luck.

groovyg

Course looks similar to what you get in the Runamuck challenge

Oryx

As well as hilly terrain make sure you run on offroad, uneven terrain like grass mud and gravel. Squats, lunges, shuttle runs and other conditioning work will be useful.