10k first timer

bfocusd

Hi, never posted here so hopefully I don't ask completely stupid questions.

Im not normally into fitness, but I would walk my dog for hours on end, it wouldn't be set times a week as work screws up my routine, Im not great at running, I don't like it to begin with, I don't think I've the lungs to run 10k.

It's a big deal and means a lot to us all doing it so far 60 people completed it and im in the next round.

Is their any tips?
Like training, to build me up for it?

I know im not going to beat the leaders, best time so far is 46 minutes, but I don't want to be the slug either, im actually becoming competitive about it

My stats:
Female
24
5'6
115lb

Im not looking to really loose weight either, I could prob do with loosing a few pounds, but im not too bothered, I like me the way I am

Clearlier

When do you have to run the 10k? Training would be a good idea. How much time/effort do you want to put in? How often do you walk the dog? Any idea how long you walk for and/or how far you go?

The relationship between training and your time (provided you don't overdo it, get injured etc.) is usually fairly straightforward, i.e. train more = run faster.


P.S. Might this be better placed on the A/R/T board?

bfocusd

What is the A/R/T board? Mods if you want to move it to a more trafficked area that's cool, cheers

Next Sunday, I dont know distance I walk the dog, but about 1.5 to 2 hours walking quick (shes impatient when I stroll).

I like walking, I walked from bray to greystones on the cliff side route, then back to bray over the hills, stopping off at the cross. I don't know the distance.

I walk from rathfarmham shopping centre (not nutgrove) to Milltown and back, without a bother.

I dont watch the distance in km, but once I had a step meter, I done 15,500 steps in one walk, im not sure if that's good or what?

I think the main problem im going to cross is the thread mill, no offense to anyone who likes using them but I find gyms very boring, I was watching the first 60 people yesterday and they were all fine having a laugh, but I'd rather walk for hours, see sights and fresh air and meet new people than be in the same space watching judge Judy!

Rossin

Could you jog instead of walk when you're with your dog?

I'm training for a 10k myself. I think the general consensus for new runners from what I've heard is the more you run the faster you'll run on race day. So just get out as often as you can. There are plans you can follow, 6-week, 10 week etc, some of them are 3 runs a week, 4 runs a week etc

I joined the local athletics club as its easier to just do what your told by the experts and running in a group gives added motivation etc. They cater for ALL levels

46 min is pretty good in fairness if you trained you'd do quite well!

Rossin

here is the athletics forum that was mentioned, lots of info there

http://www.boards.ie/vbulletin/forumdisplay.php?f=972

Clearlier

A/R/T is the athletics board.

A week isn't enough time to see any training benefit. You haven't mentioned how often you walk the dog but if you're going that far at that pace you'll have a reasonable level of fitness.

The only training session I can think of that might help you would is the following. Find a football pitch. Walk/jog the length of the goal line then run to the opposite corner diagonally across the pitch. The walk/jog should be an easy effort. The diagonal running should be quick but not killing yourself. Keep going for 10 - 20 mins.

The purpose of this session is that you get used to moving a bit faster so that you'll find it easier mechanically to run the 10k. Do this one ASAP. If you never run there's an outside chance that you'll get DOMS which is basically sore muscles two days after exercise and it takes a day or two to recover.

I've no idea how to alleviate boredom on a treadmill. I usually try some mental gymnastics like working out how much quicker I'll finish if I raise the speed by 0.5kmh etc. Setting targets/goals might help. You can aim to get a certain distance before slowing down, aim to speed up all the way. Aim to increase your speed by 0.1 kmh every 1km. If it's only a once off there should be a novelty factor which will help you through.

bfocusd wrote: »

I like walking, I walked from bray to greystones on the cliff side route, then back to bray over the hills, stopping off at the cross. I don't know the distance.

I grew up in Bray. Any time I'm back home I run the cliff walk. Definite danger of hurting yourself with a fall but I never tire of the view. It depends upon where you turn around as to the exact distance but the car park to the fields and back is c. 5miles IIRC.